Can Trampoline Workouts Increase Your Fitness?

Fnd out whether rebounding or trampolining actually work for fitness, fat loss, or cardiovascular training. Discover the latest mini-trampolining research and get a mini-trampoline workout.

Ben Greenfield
4-minute read
Episode #309

But cardiovascular benefits aren’t the only upside to bouncing on a trampoline. For example, one downside of running is that it can lead to knee, hip, ankle and other joint injuries, especially for people with existing joint pain or arthritis or excessive weight. But even though the biomechanics of trampolining are similar to jumping and landing on the ground, the trampoline absorbs up to 40% of of the potential joint impact, making it far easier on the body compared to pounding the pavement.

Although there isn’t a plethora of research behind the claim, many trampoliners tout the benefits of “lymph flow” and low-impact blood flow, both which can be beneficial for the immune system, natural, mild detoxification, and increased blood flow to the brain.

And of course, bouncing on a mini-trampoline, or a big backyard trampoline, or any of the growing number of giant warehouses full of trampoline games like trampoline dodgeball, are obviously a lot of fun (my eight year old boys and I visit such our local trampolining facility at least once a month, and own a mini-trampoline too).

So are you ready to begin bouncing? First, you’ll need a well-built mini-trampoline, also known as a rebounder, which will set you back about $35 to $100. Next, you’ll need a workout plan. Below, you can check out a sample mini-trampoline workout that will have you lung-sucking much more than you actually thought. And if you get bored of a trampoline, you can always mix up this type of workout with body weight calisthenics, weight training, cycling, a treadmill, or anything else you’d like!

A Mini-Trampoline Workout

1. Warm Up

Start out with two minutes of regular jumping, then switch to two minutes of jumping jacks in the middle of the trampoline, then two minutes of high-knee running in place.

2. Core

Next, sit down in the middle of the trampoline, then quickly pop up to standing position as fast as you can. For an added challenge, each time you pop up, reach alternating arms across your body. Do this for two minutes, then shift to sitting in the middle of the trampolining, lifting your legs and contracting your abs for 20 seconds on, 10 seconds off, three times through.

3. Legs

Stand on one foot on one side of the trampoline, as far over as you can fit, then quickly transition to the other side of the trampoline by landing on the opposite foot, just like an ice skater might do. Always push off with the foot that is down. Go as fast as you can for 20 seconds on, 10 seconds rest, for a total of 4 minutes.

4. Upper Body

Finally, get down in plank position on the surface of the trampoline, with your forearms in the middle of the trampoline. From here, transition to your hands. Quickly convert up to a pushup position, then return to a plank, keeping your abs contracted the entire time, without your shoulders sagging. Shoot for thirty to fifty reps.

Cool-down with 1-3 minutes of light jumping, and there you have it: a 20 minute trampoline workout that creates far less joint impact, more fun, and just as much calorie burn and cardiovascular benefit as running! Do you have more questions about rebounding, trampolining or more. Then join the conversation over at www.Facebook.com/GetFitGuy.


About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.