Can You Get a Good Workout on a Trampoline?

Can You Get a Good Workout on a Trampoline?

We all know that trampolines are great fun, but did you know that they can also be a great workout? If you’re looking for a low-impact workout that’s still effective, a trampoline may be just what you need.

Benefits of Working Out on a Trampoline

Working out on a trampoline can be an enjoyable and effective way to stay in shape. The extra bounce and height a trampoline provides makes for a challenging and dynamic workout. The benefits of exercising on a trampoline include increased calorie burn, improved balance and coordination, reduced impact on joints, and a fun way to stay active. Let’s take a look at a few of these benefits in more detail.

Low Impact Exercise

Trampoline fitness offers a low impact exercise alternative that is easy on the joints. The cushioning effect of the trampoline reduces shock on your feet, ankles, knees, hips and lower back. This makes it a great choice for those with joint pain or limited mobility. The movements also improve balance, coordination and agility.

Not only that, but the benefits of aerobic exercise (like those you get from running) are available on a trampoline as well. When you jump on the trampoline to workout, you can enjoy an effective cardiovascular workout that aids in weight loss, healthy heart and lungs and improved endurance.

The controlled nature of bouncing encourages core engagement for more efficient activity as well as longer lasting results from each workout. An added bonus? The fun factor helps you stay motivated to keep at it!

Improved Balance and Coordination

Regular use of trampolines can help to develop improved balance and coordination. Through a combination of bouncing, stretching, and breathing correctly while jumping, greater proprioception can be achieved. Improved proprioception is the situation when one notices exactly where their body is in space in relation to other things around it. With this concept in mind, trampolines are capable of providing quality sensory feedback that can help with motor function and integration.

This increased awareness helps with coordination by allowing people to work on movement combos that require precise jumps. Additionally, using a mini trampoline promotes a deeper level of inner body awareness as one maneuvers themselves through more complicated movements like leaping side-to-side or front-to-back without losing balance or position over time. When used correctly for coordination purposes, trampolines can help improve hand-eye and foot-eye coordination as well as agility, reaction time and overall athletic performance.

Increased Cardiovascular Endurance

Exercising on a trampoline can be an excellent way to increase your cardiovascular endurance. Through the use of high-intensity interval training, also known as HIIT, your body is able to get used to cardiorespiratory stressors in short bursts. This prepares your heart and lungs for longer bouts of physical exercise. As a result of regularly performing HIIT on the trampoline, you may start to notice an increase in your overall cardiovascular endurance and strength over time. Additionally, bouncing on a trampoline can act as anaerobic exercise that promotes muscle building and fat burning due to the demanding nature of bouncing up and down rapidly. The increased heart rate helps promote calorie burn that can lead you to achieving desired fitness goals.

Types of Trampoline Workouts

Trampolines are an excellent way to get a full body workout. By using your own body weight as resistance, you can engage your core muscles and tone your whole body. Plus, it’s a fun and low-impact way to get some exercise. In this section, we will look at some of the different types of trampoline workouts that you can try out.

Cardio Workouts

Cardio workouts are a great way to get your heart rate up and burn calories on a trampoline. Cardiovascular exercise should make up the majority of your trampoline workout, as it helps keep your heart healthy and strengthens your circulatory system.

There are many different kinds of cardio workouts that you can do on a trampoline, depending upon how much space you have and what goals you’re trying to achieve. If you’re looking for an intense cardio workout, consider jogging in place, jumping jacks, or running with one foot at a time elevated off the trampoline surface. Or, for lower-intensity yet fun activities, try doing jumps or turns while playing music or balancing on one leg. You’ll be surprised at the results!

Interval training is also possible on a trampoline; it’s important to work out in intervals to keep your body from adjusting too quickly to steady movements. This can also be done with multi-level training; for example alternating between low intensity jogging/jumping with high intensity running/jumping drills in short bursts of 30-90 seconds each. Try adding weights and resistance bands for even more challenge!

If you want to get creative, there are some other types of cardio workouts available on the trampoline such as boxing while jumping or rebounding (bouncing up and down). Just remember that whatever type of cardo exercise you choose, keep yourself safe by starting slow and gradually building up your intensity over time!

Strength Training

Strength training with a trampoline offers a number of benefits that can help you tone and sculpt your body while increasing strength. Workouts on a trampoline require stability, coordination and balance as your body adjusts to the nature of the unstable surface. Because trampolining is low-impact, there is less strain on the joints and muscles. This can help to increase muscle mobility, improve posture and reduce risk of injury down the line. Furthermore, studies have indicated that jumping on a trampoline can be effective in building muscle strength across a range of muscle groups.

When performing strength training exercises on a trampoline, it is important to remember to keep good form throughout each exercise. Ensure your head remains up, back straight and chest out for maximum support and stability. To best target specific muscle groups for improved tone and strength, try these exercises:

• Glute Kickbacks: Start by standing with one foot firmly planted against the center of the trampoline bed (the middle of the surface). Bending your knee slightly to ensure good balance, kick one leg backward so that it comes parallel with your shoulder at hip height before returning to its original stance. Be sure to keep firm tension throughout this exercise while avoiding any jerky movements or jerks in order maximize results. Repeat 10-15 times per leg with 2 or 3 sets for maximum muscle activation!

• Upper Body Lunges: For this exercise, begin by standing upright with feet firmly planted against either side of the center of the trampoline bed (for maximum tension). Place both arms out wide like you are doing a jumping jack before quickly bringing them down in front so they meet center as you lunge forward into position as deeply as possible without compromising control or form throughout motion (try using an exaggerated motion when lunging forward). Slowly return back to standing position before repeating 8-10 times for 2-3 sets for optimal results!

Core Exercises

core exercises on a trampoline can be challenging and engaging, helping you to gain strength and stability. Here are some trampoline core exercises that you can try:

-V-Ups: Start by laying flat on your back with your legs straight and arms overhead. Then raise your arms and legs to form a “V” shape with your body and bounce off the mat few times before lowering back down.
-Mountain Climbers: Begin in a pushup position with your hands flat on the bed of the trampoline. Lift one foot off the trampoline while keeping one planted and alternating feet while bouncing slightly off the bed of the trampoline.
-Sit-Ups: Lay down facing upwards same as you would for regular sit ups, but place feet in wide straddle standing position on top of the mat. Reach towards your feet, then bounce up and return to starting position.
-Crunches: Start similar to how you would for a sit up, but only reach far enough to just barely touch toes , then crunch up as high as possible from there to work the abs through an isometric contraction after bouncing slightly off the bed of the trampolin . Repeat this movement for repetitions or rounds .

Safety Considerations

Adding a trampoline to your workout routine can be a fun and effective way to increase your fitness level. However, while trampoline workouts can be beneficial, they do come with some safety considerations. It is important to invest in the right equipment, including the proper sized trampoline and protective padding and netting. In addition, it is important to understand proper bouncing technique and safety protocols for using a trampoline. Let’s take a closer look at these factors.

Wear Protective Gear

When exercising on a trampoline, always take certain safety precautions. Wear the proper protective gear, such as shorts and t-shirts made from light, breathable fabrics that will not restrict movement. If your trampoline has springs, you may want to purchase a bounce board and cover the springs with it for added protection when jumping. A protective net or enclosure should be installed around the perimeter of the trampoline to help reduce falls and injuries.

It’s important to properly warm up before using a trampoline by stretching your muscles before and after your workouts. This will help increase flexibility, reduce muscle soreness and prevent injury. Water should be consumed while exercising on a trampoline as it helps maintain hydration levels during exercise sessions, which is especially important during extended bouts on the trampoline or in warmer climates or higher altitudes. Taking breaks throughout your workout is also beneficial to help regulate your body temperature and rest any overused muscles.

Make Sure the Trampoline is Properly Installed

It is important to ensure that the trampoline is installed properly and securely. This can be done by ensuring that it is put together according to manufacturer’s instructions and that all components, such as the frame legs, springs, or bed are securely attached. All screws or bolts should be check to make sure they are tight and secure. Additionally, it is recommended that you check the condition of the trampoline before each use for any potential issues or wear and tear. If any parts need replacing then follow the manufacturer’s instructions for proper installation or repair.

It is also important to ensure that there are no objects near the trampoline that could potentially trip someone using it coming off of or onto it. Additionally, make sure there are no low-hanging tree branches in close proximity to the trampoline which could potentially interfere with its use. Further, kids should only be allowed on a properly sized trampoline for their body weight; a safety sign should be posted warning adults not to jump on a children’s size trampoline at all times.

Don’t Do High-Risk Moves

It is important to always stay within your limits and keep the height of your jumps reasonable. Doing risky moves such as back flips, front flips, multiple somersaults, attempt landings on feet or back, and head drops is not advised. Violently bouncing off the sides or using other people for support can also increase risks of injury. If you are exercising with a trampoline for high-intensity interval training (HIIT), be sure to leave enough time between jumps for proper recovery and avoid any joint locking positions that can strain ligaments. It may be helpful to have someone supervise you who understands the basic terms and ideas involved in trampoline safety to ensure a safe workout experience.

Trampoline Workout Routines

Trampolines can be used for more than just having fun – they can also provide a great workout. By performing exercises on a trampoline, you can get a full body workout while having fun and getting your blood pumping. This article will cover different trampoline workout routines you can use to improve your physical fitness.

Beginner Routines

Trampolines are a fun way to stay active and get a great workout. If you’re unfamiliar with trampoline routines, it can seem daunting but there are exercises for everyone from beginners to advanced athletes. Here are some good trampoline exercises for those just starting out.

Start with some warm-up movements like jogging in place or bouncing up and down to get your heart rate up. Begin your routine with exercises that work the whole body such as jogging, jumping jacks and high knees. These exercises target the major muscle groups in the body, helping to increase flexibility and strength.

Next, focus on some lower body movements such as squats, lunges, jumping jacks and jump squats. Beginners should try basic versions of these exercises and adjust the intensity depending on their ability level. They can also be combined for more of a challenge—try alternating between each move for one minute each before repeating 3 – 4 times through for an effective lower body workout!

Finish by adding in some core work such as crunches, planks or even burpees — all of which can be done right on the trampoline! Core movements are excellent at strengthening your abs while improving balance and coordination skills at the same time Try combining 2 – 3 core movements per routine (resting in between) for best results

Most importantly, remember to have fun while getting fit! With regular practice over time you will become stronger and fitter than ever before — there’s no limit to what you can achieve with a little discipline and commitment!.

Intermediate Routines

Intermediate trampoline workout routines build on the basic moves that you learned when first starting to use a trampoline as a fitness tool. These intermediate routines are much more challenging due to the increased speed and agility required to perform them correctly.

Jumping jacks: Start by standing with your legs wide apart and your arms held up above your head. Bend down at the knees and swing your arms out until they reach the sides of your body. Jump up while bringing your feet together and quickly raise your arms above your head again. Repeat 10-20 times.

Scissors: Lie flat on the trampoline with each hand touching either side of it. Quickly move both legs in opposite directions (like scissors) for 10-20 reps. Be sure to stay low and not raise too high off the surface of the trampoline during this exercise for maximum effect and safety.

Front jumps: Start in a standing position with knees slightly bent, feet hip width apart, hands at sides, palms facing down towards mat or handles attached to trampoline if available, chest open and chin neutral. In one motion jump up and land on both feet in front of starting position several inches away from where you began jumping, while swinging arms out in front vigorously like running motion but without traveling forward more than a few inches with each jump (repeat 10-20 times). Increase intensity as desired by squeezing hips beneath body further by lowering into more of squat position before jumping up into new landing spot farther away than initial start point.

Advanced Routines

Advanced trampoline workouts involve a combination of exercises to target every muscle group in the body. To get the most out of your workout, it’s important to use correct form for each exercise. This will ensure you are using all of your muscles in the most effective way.

The following advanced workouts will require a good level of fitness and strength, so it’s best to progress gradually from basic trampoline routines before attempting these more intense workouts. For all exercises, aim for five sets of 10 repetitions with a rest period in between each set.

-Jumping Jacks: Begin by jumping on the trampoline with feet wide apart and arms overhead while coming back down landing with feet together and arms at your sides. Concentrate on keeping an even rhythm as you repeat this movement for 10 repetitions per set.
-Alternating Lunges: Start in an upright position with both feet close together, take one large step forward while keeping your torso upright and bending both knees until they are at a 90 degree angle (front knee should not go over front toe). Return to standing position before repeating on opposite side for 10 repetitions per set.
-Half Off Squats: Begin by standing upright on the trampoline then jumping half off (so only one foot is still touching the trampoline), immediately jump back up onto two feet, then immediately squat down into a deep squat position before jumping back up onto two feet again (with both feet now off the trampoline). Repeat this movement for 10 reps per set attempting to increase height or explosive power with each repetition.
-Jump Rope: Jumping rope on a trampoline is an effective cardiovascular exercise that will develop aerobic endurance as well as coordination – simulate real jump roping but without leaving the trampoline mat! Aim for 10 reps per set and keep good form throughout each jump sequence!
-Plank Jump Tucks: Start by entering into a plank position (arms straight underneath your shoulders and legs extended behind) then begin jumping short bursts while bringing knees up towards chest while attempting to maintain balance and form throughout each rep. Aim for 5 reps per set attempting to increase explosive power with each repetition!


After considering all the factors in a trampoline workout, it is fair to conclude that a trampoline can provide an efficient and enjoyable workout for overall fitness. The nature of rebounding on the trampoline provides both resistance and cardio exercise, capable of improving muscle strength, coordination, balance and flexibility. Trampolines are also a safe workout option with far less impact on joints and muscles than other forms of exercise.

The key to getting an effective workout out of your trampoline is to challenge yourself with varied movements and exercises while monitoring your physical capability. With practice, anyone can learn new jumps or tricks to engage their muscles in different ways. Incorporating weights or a longer duration routine can also take your trampoline workouts one step further and naturally transition into higher intensity exercises. Whether you’re a beginner or an advanced athlete, utilizing the right form and equipment with practical knowledge will produce beneficial results for yet another accessible way to get fit!

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