Trampoline jumping has a variety of benefits, including weight loss, muscle building, and improving heart health. In addition, it is low-impact and suitable for all fitness levels.
To get the most out of your trampoline workouts, it is important to plan a program with specific goals. The following exercise ideas can help you achieve these goals.
Jump Squats
Jump squats are a fantastic exercise to add to any trampoline fitness program. They build power and muscle in your lower body, while improving coordination and balance. In addition, they can improve cardiovascular health and increase metabolism.
The jump squat is one of the most versatile exercises, which means it can be performed in just about any space and with minimal equipment. Whether you’re training at home, at a commercial gym, or even outside at a park, this simple movement is a great addition to any workout plan.
You’ll need to warm up thoroughly before you start this exercise, so be sure to do some gentle stretches to loosen up your muscles and prepare them for the work ahead. As you get more comfortable with the squat, add weights as necessary to challenge your form and maximize the exercise’s benefit.
If you’re a beginner, it’s best to start with lighter weights and gradually increase the resistance. Adding weights will make the exercise more challenging, which is important for injury prevention.
Another option is to add a knee tuck, which increases core strength and the intensity of the workout. To do this, you’ll need to push off the ground explosively, so it’s essential to be comfortable performing this move before jumping squats become too difficult.
For beginners, a few sets of five reps is enough to get you started. However, if you’re working to develop pure power or want to boost your cardio performance, you may want to ramp up the number of reps.
A few variations on the squat can be added to your workouts as well. Among them are the hand-to-knee jump, which requires you to extend your hands as you land on the trampoline; and the tuck jump, which requires a lot of strength and speed.
As with any exercise, it’s important to perform jump squats properly to prevent injuries. This can be especially true if you’re new to this movement or if you’re overweight or have a preexisting condition like osteoporosis, arthritis, or a back injury. Performing this exercise safely and correctly will not only help you avoid injury, but it will also ensure that you reap the benefits of the exercise as quickly as possible.
Jumping Up and Down
Jumping up and down on a trampoline is a great way to get a total body workout. It can burn similar amounts of calories to running or jogging but the g-force produced by jumping up and down on the trampoline makes it more intense, meaning you’ll be able to build muscle more quickly.
The bouncing force on the trampoline also increases the heart rate and oxygenation of the body, which is important for overall health. The higher the oxygen levels, the more energy your body can produce.
This exercise helps develop strength and balance as well as coordination, so it’s a great option to add to any fitness program. It’s easy to do and doesn’t require any special equipment or instructors.
Start off by standing with your feet hip-width apart, and then bend your knees to push your hips back. From there, jump up to a platform or straight up and down a few times. Continue for 1 to 3 minutes, then return to the beginning position.
Another effective jumping up and down exercise is the single-leg hop, which strengthens your legs, thighs and glutes while improving flexibility. To start off, bend your knees and jump up 3 inches on the trampoline, then repeat. For a more challenging version, jump up and then rotate your feet to the left as you land.
A combination of static stretching (completing one stretch at a time and holding it for 30 seconds) and dynamic stretching (performing the same stretch while moving), is essential to keeping your muscles flexible. The trampoline mat is perfect for this as it’s elasticity allows you to perform stretches while on the mat.
As with any physical activity, safety is important. It’s important to check with your doctor before starting any new exercise plan and make sure that you have a trampoline that meets safety standards.
The best way to ensure your trampoline is safe for use is to make sure that it’s set up on a level, sturdy surface. Avoid stepping up onto loose gravel, inclines or wet or slippery surfaces, as these can cause you to slip and injure yourself.
Jumping Knee to Chest
Jumping knee to chest is an excellent way to add a lot of variety to your trampoline fitness program and help you build strength, power and balance. It can also be used as a low-impact cardio routine.
This movement works your glutes, hamstrings and quads, as well as your core muscles. The main reason you should include jumping knee to chest in your workout plan is that it can be a very effective exercise for building explosive strength in your lower body.
You can try different variations to see which one is right for you, such as jumping onto a box (which has a lower height than the trampoline) or stepping out from a standing position into an athletic position before executing the jump. Once you have the hang of it, you can add a few more jumps to your routine for maximum results.
Start by placing a box about 12 inches high on the floor. Stand a foot or so behind the box, bend your knees and then jump up to the box and land with control. Repeat this exercise 3 times.
Then, you can add a little fun to your workout by doing a few alternating run-kicks. First, bring your right leg up to your chest and then your left leg. After a brief rest, do the same on the other side.
If you’re a beginner, this movement is a great exercise for building ankle strength and balancing. You can even add a few extra steps to the jump to increase the difficulty of the exercise.
Another good way to challenge your core is by doing swivel seat drops on the trampoline. This involves bouncing on one leg and then flipping your body over to the other side of the trampoline. Do this for up to 2 minutes and continue doing it until your core becomes accustomed to the movement.
This exercise is a great addition to any trampoline fitness routine because it works your hips, back and legs, as well as your arms. It’s also a low-impact exercise, meaning you can keep the weight off your joints and reduce strain on your back. This is especially helpful if you’re new to exercise or if you have injuries.
Jumping Side to Side
As a workout alternative, jumping side to side on a mini trampoline is a great option for people who prefer low-impact exercise. It can burn a lot of calories and tone muscles. It also improves balance and joint stability.
You can jump side to side in several ways, including hopping forward and backward or twisting your body from side to side. This exercise can be a fun way to get in shape, but make sure you’re doing it safely and properly.
Start with your feet shoulder-width apart and knees slightly bent. Bend at the knees, driving your hips back as you push off the ground to jump up to the right side of the trampoline. Once you’ve landed, jump up to the left, and then back to the right. Repeat this sequence until you’ve completed a full round of jumps in each direction.
Aside from the cardio benefits, jumping side to side on a trampoline can also help you target your glutes and other abdominal muscle groups. This is a great exercise for those who have limited flexibility, as you can target the muscles that are often tight due to sitting too much or lying down in bed.
Another effective exercise for the glutes is the bridge. You can perform this exercise on the trampoline’s surface, or you can lie on a foam mat and place your feet flat on the surface. Then, lean back until you feel your core engage.
For more upper-body strength, try doing dips on the trampoline. This is a variation of bench dips, and it’s a good way to strengthen your arms, shoulders, and chest.
This is a great exercise to do on a trampoline or at home with the use of a rebounder. You can perform it in different heights and tempos, to challenge yourself and achieve different levels of intensity.
If you’re looking to add a new element of fun to your trampoline fitness program, consider incorporating some boxing moves into the mix. These exercises can be done with or without a partner, and can be a great way to boost your heart rate and torch a lot of calories.