Trampoline workouts offer a fun and accessible way to stay in shape. Anyone, no matter their level of fitness can join in.
Trampoline exercises are low impact exercises, making them less likely to cause chronic injuries than other forms of exercise. A trampoline’s springs absorb up to 80% of the shock you would otherwise feel from jumping on the ground, making exercise a less daunting prospect for those living with joint issues or health conditions.
Low-Impact Exercises
Rebounding can provide a low-impact cardio workout that’s gentle on joints while simultaneously burning calories and toning and strengthening the body. Rebounding is also an effective way to develop new strength training techniques while toning and strengthening existing ones.
Jumping exercises have long been known to increase bone density, making them particularly helpful if you’re concerned with osteoporosis or other health conditions. One study discovered that competitive trampoline athletes had stronger bones in their legs, arms, and spine than non-trampolining counterparts.
Trampoline exercises can also provide multiple health benefits for your lymphatic system, which plays a key role in increasing immunity, flushing out toxins and fighting infection. Research has demonstrated that jumping can increase lymphocyte counts 15 times.
Start by standing on the trampoline with feet hip-width apart and arms alongside. Tighten your core as you jump as high as you can onto the balls of your feet; repeat for 20-30 reps on each leg, or up to one minute straight.
Twist Bounce: For another low-impact exercise on a trampoline, try performing a twist bounce. While keeping your core tight, swing your left arm forward as if rolling a bowling ball and reverse when your foot lands – repeat!
For an advanced trampoline workout, consider performing a scissor switch. Simply stand with feet hip-width apart, arms alongside your body, and move one foot forward while moving the other forward as you bounce, landing evenly weighted on both feet at each landing.
Add light hand or ankle weights to your trampoline exercises for increased intensity and toning. This weight can be used in various exercises such as tricep dips, squats, push-ups, core work or for any number of other purposes.
Turn your trampoline on its side for leg sculpting exercises or other workouts, like barre exercises. These fun alternatives to traditional fitness routines may also benefit those with physical limitations and/or disabilities; the bouncing action helps retrain muscles that help enhance balance and coordination.
High-Intensity Workouts
Trampoline exercises are an excellent way to keep joints healthy. Gentle on the body, trampolining exercises have been found by NASA research to be twice as efficient at burning calories per hour than running on a treadmill.
High-intensity interval training (HIIT) is an effective way of using trampolines as a fitness tool, according to studies from the American Council on Exercise. HIIT involves short bursts of intense activity interspersed with rest periods – according to one such study by ACOE this type of exercise results in greater calorie burning than low intensity workouts.
Jumping is one of the most efficient HIIT exercises you can perform on a trampoline, as it involves virtually every muscle group in your body. In addition, there are various forms of jumping available from star to twist jumps – make sure that whatever workout you choose includes jumping!
Giampolo touts these moves as being beneficial in toning both upper and lower body tones, as well as increasing core strength. They can be performed in sets of 20 to 30 reps for 30 seconds to one minute at a time, or for an uninterrupted minute or more.
Scissor Switch: One effective HIIT trampoline workout! Giampolo notes that scissor switch challenges your abdominals and inner thighs to keep legs close together during bouncing. To perform it effectively, begin with a soft knee bend before twisting left while bouncing – then switch directions as soon as feet land!
Trampoline jumping can be an excellent HIIT workout and endurance builder, too. Davi suggests starting off this session by warming up and engaging in some steady-state cardio prior to jumping on a trampoline.
Perform 30 high-intensity intervals on the trampoline. Each interval should last around 10 seconds and you should aim to do as many of them without stopping or experiencing too much soreness afterwards.
Although trampolining can be an enjoyable and engaging form of exercise, it is essential to remember that jumping on one can be dangerous if done improperly. Jumping can place stress on joints while improper jumping may even result in serious injuries; to stay safe it is wiser to choose a trampoline equipped with safety features like pad protectors or netting to reduce any chance of accidents occurring.
Weight-Loss Workouts
Trampolines provide many excellent exercises, from low impact aerobic activities and fat burn to improving overall fitness levels and building muscle.
At trampolining, all it takes to start jumping is some basic equipment and an instructor. Just jump onto your trampoline and begin bouncing!
This weight-loss workout is one of the most efficient because it simultaneously burns fat while toning muscles, strengthening both core strength and balance – both essential components to overall wellness.
Tuck jump is another fantastic exercise that targets your torso and abdominals while simultaneously strengthening your core, providing relief from back pain while improving posture.
Increase your flexibility by performing small, consistent stretches each day. These stretches could range from jumping a trampoline or jumping back and forth between different positions on a mat, to performing basic yoga poses or stretching on an exercise ball.
Try the heel-toe bounce as an aerobic workout for your stomach area. This low-impact routine can burn fat while strengthening legs, thighs, and arms at the same time!
Running is an effective workout as it raises your heart rate, helping to burn more calories. Plus, running can strengthen core, hips, thighs and shoulders – making it an excellent choice for anyone trying to shed unwanted weight.
When performing a rebounding workout, make sure to maintain proper form in order to prevent injuries. Always flex your knees slightly, landing softly on the balls of your feet.
As long as you follow these precautions when using a trampoline, your safety will always come first – particularly if this is your first experience using one!
If you’re new to trampolining, start out by doing some easy bouncing for 10 minutes until you become comfortable with the surface and find your balance again. Over time, add more intense exercises into your workout regime as desired.
Cardio Workouts
Adding trampolines to your fitness routine is an exciting and effective way to add fun and effective cardio fitness, not only does jumping help burn fat but it can also improve heart health, balance, coordination and coordination skills.
Trampoline workouts have the distinct advantage of being low-impact and easy on joints, and research has demonstrated their efficacy alongside running and swimming – with less stress to the body!
An effective trampoline workout involves several techniques, including plyometric (jump training) exercises and strength and flexibility moves. These workouts are both fun and challenging – they’re great ways to burn fat while building muscle at home or gym!
One of the most popular plyometric exercises is the jump squat, a form of strength training and cardiovascular fitness development that relies on jumping. To perform one on a trampoline, stand with feet slightly wider than shoulder width apart and engage your core before squatting down until knees bend then push through heels and jump as high as you can.
Tuck jumps are another effective full-body cardio exercise, working your arms, legs and core simultaneously. Laura Endres of Get Fit Done in New York City states: “Tuck jumps are full-body strength exercises designed to challenge lower body strength.”
Tuck Jumping can be performed by standing on a mini-trampoline and bending your knees, then pushing through your heels to jump as high as you can for 30 seconds on either side.
Alternating knees will provide an intensive core workout and help develop better balance and stability. To gain further knowledge of tuck jumps, watch this video from Tribeca-based studio The Ness which offers full-body cardio on trampolines.
Trampoline exercise can also be a beneficial solution for people suffering from joint issues such as arthritis. Furthermore, trampoline workouts provide strong bones support while decreasing fracture risk in older adults – and one study revealed that trampoline users had higher bone density and strength compared with controls.