Trampolines are fantastic for high-intensity, low-impact workout routines thanks to all the springs and cushioning. As long as you land safely, trampolines are one of the best ways to protect your body while still moving vigorously. Here are the three workout routines we recommend.
On general principles, though, take a few minutes to warm up before you start any of these routines. Trampoline workouts are intense, and it does help to prep your body beforehand. Similarly, be sure you can regularly get high into the air.
Many of the elements of these routines require significant airtime to pull off, so practice all of them before you begin the routine. Similarly, some of the jumps require a degree of flexibility to pull off. If you’re having trouble doing them, you may need to work on stretching and loosening your body first.
What’s This About Trampoline Sizes?
Trampoline workout routines use different types of trampolines. “Full” routines require the big, backyard-size trampolines, so chances are you can only do them outdoors. “Mini” routines use a much smaller trampoline you can use indoors or, in many cases, at your local gym.
This is our only recommended routine for full-size trampolines. It’s intense, requires practice, and demands flexibility – but it’s also a whole lot of fun.
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Trampoline Size: Full
Step 1: Straight Jumps (30 Seconds, Rest 30 Seconds): While standing upright, raise your hands directly over your head and leap upwards. Keep your body upright and your arms above your head, landing straight down. This move requires practice and balance since you won’t be able to move your arms to adjust for wobbling.
Step 2: Seat Drop (30 Seconds, Rest 30 Seconds): Starting with your hands at your side, jump into the air and raise your hands so you can land on your rear. Your fingers should be pointed towards the edge of your feet. When you bounce back up, land on your feet.
Step 3: Tuck Jump (30 Seconds, Rest 30 Seconds): Begin in the same standing position as the previous technique. As you jump into the air, pull your knees into your torso and wrap your hands around your ankles to hold them in place for a moment. Land in a standing position with your arms straight up. This takes a bit more practice than some of the other moves in this routine.
Step 4: Pike Jump (30 Seconds, Rest 30 Seconds): Start in the normal beginning position this routine’s been using. As you jump up, move your legs parallel to the ground and reach toward them with your hands. Land back in the starting position. Like the Tuck Jump, this can take some practice before you can consistently pull it off.
Step 5: Swivel Hips (30 Seconds, Rest 30 Seconds): From the standing position, jump into the air, then stick your legs out and land on your rear. When you rise into the air, twist your entire body 180 degrees so you’re facing the opposite direction, then bounce back into the starting position. If you can bounce well, you may be able to keep changing directions through hip movements, but that’s not required.
Step 6: Straddle Jump (30 Seconds, Rest 30 Seconds): From the starting position, jump up and spread your legs so they make a 90 degree ‘V’ shape. They should also end up parallel to the ground. At the same time, reach towards your feet as best you can. Land in the starting position.
Step 7: Jumping Jacks (30 Seconds, Rest 30 Seconds): The last few require a lot of practice and effort, but this one is easy! Jump into the air, and as you do so, spread your legs and clap your hands above your head. Land in the starting position and bounce back up to repeat the movement.
Step 8: The Twist (30 Seconds, Rest 30 Seconds): Finally, the last part of this workout involves spinning around as you move up through the air. Start with a half-turn until you’re used to the motion, then progress to a full revolution each time you rise into the air. Like Jumping Jacks, this isn’t very hard – but it does take some practice to get used to it and remain oriented as you land.
Repeat these eight steps, then take a few minutes to cool down and relax by lightly bouncing on the trampoline. Congrats, you’re done!
This is a straightforward basic workout for a smaller trampoline. It’s more popular among women, but everyone can benefit from the sequence listed below.
Trampoline Size: Mini
Step 1: Stand on your trampoline, with your feet about half a foot apart. You’re not looking for a lot of height here, so keeping your feet apart helps provide balance instead. Next, bend your knees and your arms, keeping your elbows close, and start to bounce on the trampoline. You shouldn’t go any higher than the distance between your feet.
Do this thirty times to complete this portion of the routine. It may not be fancy, but the basic bounce on a miniature trampoline is a great way to burn calories.
Step 2: Get into the same starting position as Step 1. Instead of just jumping, though, start to bounce on the balls of your feet. At the same time, raise your knees to your waist in an alternating left-right pattern. Do this thirty times for each leg, giving a total of sixty lifts.
Step 3: Stand up straight, with your feet together (not apart like in the previous steps) and your hands at your side. When you jump, spread your feet out to your shoulders and land on your feet in a sitting position. Don’t go all the way down and land on your rear. Return to your starting position on the rebound and repeat 20 times.
After a short breather, repeat all three steps, then once more for a total of three cycles through. It only takes a few minutes, but you’ll burn far more calories than you may have realized were possible.
Here’s an alternative workout for smaller trampolines. This one is more popular among men, especially those looking to build up their strength, but is suitable for everyone.
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Trampoline Size: Mini
Step 1: Do a few jumping jacks in the middle of your trampoline, then begin running in place. These should last for no more than a minute each – this step is just a warm-up for the rest of the routine.
Step 2: Sit down on the trampoline, then push upwards so you’re standing again – as fast as you can. While you’re standing, reach across your body (with alternating arms) to stretch out. This movement will help you strengthen your core. Do this 20 times.
Step 3: Put one foot in the middle of the trampoline and the other on the ground. With that foot that’s on the ground, push off and land on the other side of the trampoline, then go back the way you came. Do this for twenty seconds, then rest for ten seconds, and repeat three times for each leg.
Step 4: Get into a plank position with your feet on the floor and your elbows in the middle of your miniature trampoline. Switch to your hands for a pushup, then return to the plank position. Switch between pushups and planks for 20 seconds, then rest 10 seconds, and repeat this step three times. This will help to build the abs and upper body.
Between these steps, you’ll get a full workout of your core, upper body, and legs – and in only a few minutes, at that! This is a great routine if you’re low on time and want to do something intense.
There are a few safety considerations to be aware of when using trampolines for your workouts.
First, if you’re using a full-size trampoline, you should always have a safety net around the enclosure. The routine is safe when done as directed, but if you land wrong, you could hurt yourself. This is one of the reasons you should thoroughly practice each step before including them in a workout routine.
Second, you should consider whether or not to get pads that wrap around the springs of your trampoline. These are an added cost – especially for a full-size trampoline – but they make it significantly less likely that you’ll hurt yourself if you land on the springs. Unfortunately, these may not be available if you’re using a trampoline at the gym.
Finally, if you’re going to have children mimic these workout routines, make sure to go over the safety information. This is particularly important for the first routine, which may look like play and stunts to a child who doesn’t know any better. If they start mimicking you without knowing what they’re doing, they could hurt themselves.