Fitness trampolines (also known as rebounders) provide a fun way to build strength and increase cardiovascular fitness. Plus, these low-impact exercises are easier on your joints than running would be!
It’s essential to use your trampoline correctly in order to maximize its benefits during workouts. Here are some tips for safe and efficient bouncing.
Jumping
Jumping on a fitness trampoline is an enjoyable and effective way to get your cardio workout in. It’s an ideal alternative to using treadmills or gyms, plus it takes up minimal space at home.
Exercise on a trampoline has also been proven to be an effective weight loss exercise. Studies show that just 10 minutes of jumping on a trampoline can burn as much fat as 30 minutes of running.
Bouncing on a trampoline not only strengthens your legs and arms, but it also improves balance and agility.
This low-impact activity has also been found to lower blood pressure, making it a great option for those at risk for high blood pressure. A 2016 study revealed that 18 overweight women who included mini trampoline training into their workout regimen experienced significant drops in both systolic and diastolic blood pressure readings.
When using a trampoline, the key is to stay low rather than jumping up. This helps engage your core and also enables more challenging bouncing exercises.
Double-pulse jumping jacks are a classic trampoline exercise that’s especially beneficial for your back, calf and leg muscles. Begin in a wide stance and bounce twice; then switch to a narrow stance and do two more jumps. Repeat this exercise 20-30 times on each side or 30 seconds to one minute straight, according to Endres.
Another popular exercise is a single-leg balance, which engages your abs, back, glute and leg muscles. This move may be particularly helpful for improving balance in older individuals according to one study; in turn it has been known to reduce falls.
When shopping for a quality trampoline, opt for one with bungee-based technology. These are safer than models with metal springs which may cause discomfort to your joints.
Rebounders make for an ideal first choice for beginners since they’re easier to manage than traditional trampolines and allow for exercises like jumping jacks and other fast-paced movements. Furthermore, rebounders come in various sizes up to 40 inches, making them suitable for homes of most types.
Lunges
Lunges on a fitness trampoline are an effective way to burn calories and tone your legs, glutes, hips. Plus, they tone your arms, shoulders, and core which can improve balance and stability.
These exercises can be performed on either a full-sized trampoline or a smaller, mini one. Ultimately, the size of the trampoline you select should depend on how much space you have at home and the intensity of your workouts.
Lo Russo recommends opting for a bungee-based trampoline without metal springs, as these are softer and less taxing on your joints than their spring-based counterparts.
Begin by positioning yourself atop the trampoline with both feet together and knees slightly bent. Bounce lightly a few times to gain momentum, then jump more forcefully, twisting your hips left as you land. Repeat this left-right-right sequence of 180 degree jumping movements for at least 60 seconds in order to strengthen your muscles.
Jump jacks are another low-impact full-body exercise you can do on a trampoline. Not only are they excellent cardiovascular exercises, but they don’t put as much strain on your feet and ankles either.
On a small trampoline, you can do a high-plank variation to strengthen your core and back muscles. Be sure to utilize your abs as you stabilize yourself as you complete this move.
If you find it difficult to keep your hands off the edge of a trampoline, try doing a seated bounce instead. This workout is perfect for those with limited space or who want to add some fun into their fitness regimen.
When using the mini trampoline, keep your shoulders and chest over your wrists to avoid injuries. Doing this makes workouts safer for your spine too, according to Robins.
On a fitness trampoline, you can try various exercises like push-ups, dips and knee pulls. Some even come equipped with resistance bands which can be added to your trampoline for an added challenge.
Push-ups
If you’re searching for a low-impact way to work out, fitness trampolines are the ideal tool. They can be utilized for various exercises like jumping, lunges and push-ups.
The great thing about trampolines for exercise is that no additional equipment like weights or dumbbells is needed. All you need is a fitness trampoline and some floor space in your home to get going.
Another beneficial aspect of fitness trampolines is their ability to build core strength. Your core is responsible for supporting and protecting your spine from injuries, so keeping it strong can reduce back pain and other issues in the future.
Maintaining good posture with a strong core can be especially beneficial. So when doing sit-ups and squats on the trampoline, make sure your core is engaged and keep your back straight.
Start by standing in the center of the trampoline with feet together and knees slightly bent. Bounce gently a few times to build momentum, then jump forward and back. When comfortable with this move, add in an exciting twist by jumping 180-degrees left then right before landing facing backwards for 60 seconds, according to Spencer Jones – NASM certified personal trainer and Obe rebounding, sculpting, and dance cardio instructor.
Double these moves in one direction for extra abdominal workout. If you want to push yourself even harder, try jumping higher with your knees bent for added challenge.
These exercises are the ultimate calorie burners. They can be done alone or combined with other forms of cardio.
Giampolo emphasizes that these exercises are particularly beneficial for strengthening thigh muscles. Furthermore, they stimulate hips, glutes, and hamstrings as well.
This exercise is an excellent way to strengthen your core, as it activates stabilizer muscles that keep you stable on the trampoline and aids with balance. It makes a great addition to any home workout regimen.
Push-ups are an easy yet effective exercise that can be performed from either the edge of a trampoline, or from a traditional seated position on the ground. By performing push-ups from above the trampoline’s rim, your arms will have to support more body weight while activating stabilizer muscles in your shoulders to stay balanced.
Knee Pulls
Trampoline bouncing is an efficient form of exercise that can build strength, cardio fitness and balance. Furthermore, it’s a low-impact workout which puts minimal strain on joints.
Trampolines can be used for more than jumping; they can also be utilized to perform various exercises. Some are easier on the joints than others, so it’s essential that you invest time into learning how to utilize your trampoline properly.
Knee pulls are an effective way to tone and strengthen calves and quads, as well as build lower abs. They offer a great alternative to high-impact jogging and allow you to add more intensity into your training regimen.
These exercises are ideal for people who have had knee surgery, as they’re low-impact exercises that will reduce stress and speed up recovery time. Furthermore, they will strengthen muscles and bones damaged during surgery.
To perform these exercises on a trampoline, begin in a flat stance and spread your feet wider than shoulder width. From there you can bounce up into a squat position with knees bent and thighs parallel to the floor. Afterward, jump back up again and bring one knee up to chest height alternately for two minutes total.
Split pike jumps are an effective trampoline exercise to build cardiovascular fitness and endurance. They can be performed in 30–60 second sets with short breaks between each set for added benefit.
Tuck jumps are an engaging and challenging trampoline workout that targets core strength. Although they can be challenging for some people to accomplish, tuck jumps offer a great way to increase core stability.
When performing a tuck jump, aim to make the leap as high as possible. Once at the top of your bounce, bring your knees close to your chest and wrap your arms around them for extra support.
Once in this position, return to your starting position and repeat until you can complete a set of 10 reps. Alternatively, switch your legs between each bounce for extra challenge!
For something a bit more challenging, try high knee lifts or glute kickers. These are similar to intense jogging but require using your lower abs and calves muscles for performance.