Beginners Guide To Trampoline Exercise

Beginner Guides, Cardio Workouts, Fitness, Low-Impact Workouts, Workouts for Seniors

By: Chris Freytag, CPT // March 15, 2022

A mini trampoline, or rebounder, is a fun, low-impact way to get a great workout right in the comfort of your own home.

If you were into exercise in the 1980s, you might remember these, but they are making a come-back, and for good reason.

Goldie Hawn brought them back to the forefront of fitness when she posted a video of herself doing a rebounder workout on Instagram and said, “Dance, jump, and twirl like nobody’s watching!” in the caption.

I love mini-trampoline exercise, too because it’s a low-impact conditioning system that is easy on your joints and muscles, it’s a great cardio workout, sculpts lean muscles, and can improve balance and coordination. It’s also a whole lot of fun!

Chiropractors often recommend trampoline exercises to patients for an excellent cardio workout that is less damaging to joints than running. The most interesting research was done on this topic by NASA.

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A post shared by Goldie Hawn (@goldiehawn)

Benefits To A Trampoline Workout

  1. Trampoline workouts are great for calorie burn! Instead of pounding the pavement, rebounding as a form of aerobic exercise has proven to be just as beneficial as running. In fact, 10 minutes of jumping can burn the same amount of fat as a 30-minute run. That’s roughly 1,000 calories an hour.
  2. Trampoline exercises are low-impact on the joints while getting your heart rate up. The springs absorb up to 80% of the shock you would typically feel doing a jump on the ground, but your muscles will still receive all the benefits.
  3. Trampoline exercies increase your lymphatic flow and detox the body. In just 10 minutes, you can experience 15 times more lymphatic flow when you’re jumping. This conscious movement and changes in gravity help remove toxins and increase your immune system.
  4. Trampoline workouts increase bone mass. After menopause, women may lose up to 20% or more bone density. But jumping just 20 times a day can increase bone mass, and has been shown to prevent conditions like osteoporosis and help with arthritis even more so than running.
  5. Trampoline workouts are great for all age groups, from littles up to seniors.
  6. Trampoline workouts are FUN. Bounce, dance and move your body!

How To Get Started With Trampoline Exercises

When you’re starting to exercise on a mini-trampoline, it’s essential to start slowly and get used to how your body feels on the new surface. Don’t take on any more intense movements until you feel totally comfortable.

Starting with a basic march and moving into an easy jog is a great place to start. Many mini-trampolines have a stabilizer handlebar to hold on for balance, especially if you are new to these exercises.

Increasing the speed with which you bounce will help you gain confidence and see how your heart rate is doing.

Three Favorite Trampoline Workouts

  1. Try this fun 10-minute mini-trampoline workout! It’s a great place to get started and learn some beginner moves.

2. Looking for a butt-kicking workout? Try this 15-minute HIIT trampoline workout with Ness.

15-minute rebounder HIIT with the ness

3. Try this 10-minute workout for fun dance moves and a high-energy cardio workout.

10 Min Trampoline Workout | Lady Gaga Rebounder Dance Workout

Where To Buy A Mini-Trampoline?

Trying to buy a mini-trampoline (or rebounder as they’re often called) that’s right for you can feel daunting because there are a lot of options.

When you’re looking, mini-trampolines are usually around 3 1/2 feet in diameter. Typically, they come unassembled, but it’s relatively easy to put the springs on and add the legs. Depending on the brand and model, they can support up to 300 pounds. My advice is to look for one that does have a stabilizing bar if you are new to rebounding.

Here are a few options that I like:

BCAN 38″ Foldable Mini Trampoline

BCAN 40/48″ Foldable Mini Trampoline, Fitness Rebounder with Adjustable Foam Handle

FIT BOUNCE PRO Bungee Rebounder | Assembled | Half Folding | Silent

Fun Cardio Workouts To Try Next

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