Jumping on a trampoline can strengthen every muscle in your body, from joints and tendons to muscles that contract and relax repeatedly, thus building endurance more quickly than other workouts.
Trampoline jumping has similar impacts to running on bones; however, due to the impact-absorbing mat, there are fewer orthopedic injuries like fractures and sprains due to trampoline jumping.
1. Getting Started
Beginners to rebounding may benefit from watching some short YouTube videos as an introduction. There are beginner oriented, high intensity workouts and group exercises which incorporate trampolining exercises.
This beginner video uses exercises such as trampolining, jumping jacks and high knees to quickly raise your heart rate, pump your blood and burn calories. The music is energetic and fast-paced to encourage hard effort – this cardio workout will also strengthen your core!
Kiara from Earth and Owl guides you through an efficient yet short workout video featuring high energy jumps and lunges that are easy to follow and provide ample rest between each exercise, making this workout both challenging and fun! She provides plenty of rest between each one so it becomes a fun challenge that builds endurance.
Rebounding, as it’s known, has quickly become one of the newest fitness fads that has taken hold in gyms and home workout rooms alike. While at first it might appear silly, rebounding provides a powerful workout that will leave you feeling great – in fact according to research done by Regulate in San Francisco–150-pound people can burn 11 calories every minute they use a trampoline!
As with any exercise regimen, starting slowly and building up gradually is key for maximum benefits from rebounding. Once comfortable with it, add in different moves such as jump squats and in-air leg splits as an advanced workout for flexibility boosting and home workout routines alike.
If you’re curious to learn more about trampoline fitness, take a look at this article on how to start an at-home trampoline workout. As with any new exercise regimen, consult your physician before embarking on any rebounding programs; before positioning a trampoline in your home make sure it’s away from furniture or sharp objects that could fall onto it and always follow any applicable safety instructions for that model.
2. Kicking Off the Workout
Trampoline workouts offer many advantages, from increasing strength, endurance, balance and coordination to decreasing body fat. But before getting on board it is essential that you find an exercise video which suits your individual needs and motivates you to give your all on each rebounding session – there are numerous YouTube channels dedicated to fitness rebounding that offer workouts for people of all experience levels and skill sets.
Collete Dong guides viewers through an enjoyable cardio workout on a trampoline in this video. She begins with various bouncing exercises targeting legs, core and arms – simply place both feet firmly on the trampoline and gently bounce for two minutes! This simple yet effective exercise strengthens and tones legs, glutes and quads.
Once you’ve warmed up, step up the intensity by doing a series of jumps. Start with traditional trampoline jumps with knees a few inches off the ground; gradually increase their height for more calories burned! Switching over to tuck jumps provides additional core workout and an intense burning experience.
Add pike jumps that alternate side-to-side and front-to-back, working both internal and external obliques in the process. Next, switch over to split pike bounce by taking up a slightly wider-than-hip-width position on the trampoline; using straight legs, bounce side-to-side for 30-60 seconds at each.
Complete your workout with some boxing moves! This fun, calorie-burning cardio exercise will have your heart racing and help build endurance as you shed fat quickly. Boxing can help get the heart rate pumping, making this an excellent cardio exercise to burn extra calories quickly while working up a sweat and strengthening core muscle groups.
Once you’ve mastered basic bounces, it’s time to move on to more advanced techniques. Begin with rollbacks – sit at the center of your trampoline with both feet firmly planted on the ground before grasping onto its frame with both hands and beginning strong controlled bounces while engaging your core and keeping your back straight as you bounce firmly and repeatedly for 15 to 20 rollbacks.
3. Keeping Up With the Workout
Trampoline fitness goes far beyond simply jumping up and down, offering a full body workout through toning and resistance. Not only that but trampolining has also been shown to help shed excess pounds; even featuring on an episode of Good Moves where trainer Collete Dong, founder of Brooklyn-based fitness studio The Ness, led viewers through an intensive cardio routine on an inflatable fitness trampoline!
Dong begins her trampoline exercise session by beginning with some simple bounces – an effective way to become acquainted with its surface and regain her balance – before progressing onto some tuck jumps that provide a great way to work your core muscles. When she feels ready, Dong grabs both knees to her chest quickly before releasing them again; this movement helps lymphatic systems drain more efficiently while clearing away cellular waste, bacteria, pathogens, and impurities from her body.
Next, she shows how to perform some boxing exercises on a trampoline as both cardio and toning exercises, using your feet as balance in order to execute movements while targeting muscles in your legs, buttocks, and arms – emphasizing proper form in order to avoid injury.
One of the most acclaimed fitness instructors available on YouTube is Kiara, who specializes in trampoline-based training. Her channel boasts over 11K subscribers and her workouts focus on being fun, engaging and effective – she offers various workouts that are accessible and engaging; plus there’s even a playlist designed to get you started on trampolining journey.
Lisa Corsello of Regulate Fitness Studio in San Francisco provides another useful video option with her routine using fitness trampolines, music, cardio exercises, toning and resistance for an intense but low impact full-body workout using simple bounces through to more complex techniques like tuck jumps and boxing moves.
4. Finishing Up
Trampoline workouts have made a comeback in studio fitness classes, providing low-impact exercises that burn calories, build balance and strengthen lower bodies while relieving stress and having fun. According to instructor Portolese, students continue coming back even though they may feel exhausted after class; it acts more as a social gathering than simply exercise; they find friends there while having the opportunity to compete against one another by seeing how high they can bounce in one stretch!