A girl jumping on a Trampoline

How To Put A Trampoline Together The Right Way

A girl jumping on a Trampoline

A trampoline is a fun way to bounce out extra energy, train for competitive sports, and incorporate physical exercise into a daily routine. Watch a toddler or young child go from point A to point B and notice how they are running, jumping, skipping, or hopping along.

Bouncing is fun, it spends energy, and it feels good. A trampoline is a great way to add bouncing into the daily grind. However, trampolines can be dangerous if not used properly. One of the most crucial aspects to safe bouncing is following the guidelines on how to put a trampoline together correctly and adhering to recommended safety procedures.

Whether at the gym training for the next gold medal, bouncing for exercise, or enjoying watching children have a blast in the backyard, a trampoline is a fun way to include these.

What Is a Trampoline?

red trampoline in a green grass

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A trampoline comes in many shapes and sizes and can be used for recreational use as well as training purposes for gymnasts, divers, and circus performers. A trampoline is a piece of taut fabric stretched onto a metal frame supported by coiled metal springs. The springs allow the trampoline user the ability to bounce, not the actual fabric of the trampoline. We commonly refer to the fabric as the trampoline bed or bounce mat. Trampoline bouncers will enjoy the fun and physical benefits of bouncing, but they should also familiarize themselves with important safety issues and learn how to put a trampoline together correctly. The trampoline has been around for a long time and is a great source of entertainment, exercise, and training.

Early Trampolines

Early trampoline-like devices can be seen in Inuit cultures during special ceremonies. These trampolines are formed from blankets being held by several members of the community who use them to toss a person in the air. Early circus performers have bounced their way into the hearts of viewers while performing stunts and reaching new heights. Firemen have also used trampoline-like devices to catch people when jumping from burning buildings.

Are Trampolines Safe?

two kids in a Trampoline having fun

image source:, CC2.0

Trampoline safety is extremely important for bouncers of all ages. Injuries can happen anytime a trampoline is part of the fun. Whether bouncing at a training facility or at home, there are several safety requirements that should be followed to ensure optimal safety. However, injuries can still occur even when all safety precautions are followed.

Safety Recommendations

Most trampoline-related injuries occur when multiple people are bouncing at the same time. Therefore, one of the biggest recommendations is to only allow one bouncer at a time to use the trampoline. This will help reduce the chance of injury from colliding with another bouncer. Using a safety net that surrounds the trampoline might help by catching a bouncer from potentially falling off. Adult supervision is always highly recommended. Also, adults should take the time to learn how to put a trampoline together correctly before allowing anyone to bounce.

Trampolines come with step-by-step instructions on how to put a trampoline together, therefore, they should be followed explicitly. Make sure the springs are covered with a protective padding. Also, as enticing as it might seem, stunts and tricks are discouraged unless in a training facility under the direct supervision of a trained professional.

Types Of Injuries

Some of the most common injuries that occur with trampoline usage are broken bones, sprains, and strains. Bouncing can be fun but it can also throw off balance and coordination causing the bouncer to land incorrectly and cause strain on the body that can cause injury. Many bouncers fall off and land on the hard ground, also resulting in injury. Some broken bones may even require surgery. The springs should be covered to protect the bouncer from landing on them and scraping or pinching themselves been the tight coils. If there is more than one person bouncing, they could collide in mid-air or upon landing. A major potential danger of bouncing is head and neck injuries that could result in more serious or permanent damage. These injuries can happen when bouncers land wrong, attempt stunts, fall off, or collide into each other. These injuries can also occur even under adult supervision, so use caution when bouncing recreationally.

Homeowner Suggestions

If a trampoline will be on personal property, the homeowner should contact their insurance company and make sure trampoline usage is covered. If that is not part of the policy, then it should be added as a rider to the policy. Check the equipment regularly and if any part of the trampoline or protective coverings are ripped or damaged, replace them before allowing anyone to bounce again. Homeowners should know how to put a trampoline together and keep all instructions for future reference. It is also advisable to put a cover on the trampoline that requires adult assistance to remove such as a wooden frame secured with a lock.

How to Put a Trampoline Together

Trampolines come with step-by-step instructions that should be followed exactly as outlined in the manual. Taking the time to learn how to put a trampoline together is the first and most important step in trampoline safety. And even though eager bouncers might urge a speedy setup, it is worth doing it right to avoid potential product malfunctions.

Review And Check The Package

Upon bringing home the new addition to the yard, open the box and check all the pieces for accuracy and safety. Make sure all parts are included, and that nothing is damaged. Do not start assembly until all parts are present and accounted for. If anything is missing, contact the company and see what the next steps are. Missing parts can be shipped or picked up at the store or the entire trampoline could be exchanged for a new one.

Organize The Parts

Take the time to put all the parts into piles and organize them. Parts can look similar and if the wrong part is used during assembly, this could increase the potential for the equipment to malfunction, thus causing an injury. Spread the parts out and then cross-reference them against the manual to ensure everything is there. Next, gather the tools necessary.

What You Need

  • Power Drill
  • Phillips head screwdriver
  • Safety gloves
  • Rubber mallet
  • Spring puller (this is optional but will reduce the time to assemble the trampoline)
  • A flat and optimal surface in the yard
  • An assistant (also optional but will help make assembly easier and quicker)

Most trampolines will come with some of these tools to assist in how to put a trampoline together safely and efficiently. A power drill will be very helpful in screwing in bolts instead of doing so by hand which can be tedious and tiring. Also, the springs are tightly coiled and therefore it is easy to get pinched or stuck between them. Therefore, gloves are highly recommended. And while it may be possible to attach the springs by hand, a spring puller can aid in this process and help avoid injury during installation.

Two mom and their daughter talking with each other in a Trampoline

image source:, CC2.0

Putting The Frame Together

This may be the most important part of the assembly process. It is important to do it correctly and follow the instructions on how to put a trampoline together exactly. Lay the metal frame out flat to get a gauge of how big the trampoline will be. Start by inserting the ends into each other until it creates the shape of the trampoline. Most trampolines are either circular or rectangular. Double check the manual to ensure the proper pieces were used at the correct places.The next phase is to insert the legs of the trampoline. The legs should slide in easily but if not, tap them into place with a rubber mallet. Insert them correctly so that the holes for the bolts line up. Once all legs are in place, secure them with the provided bolts. A screwdriver will work but can make for a tiring and long task. A power drill is advised for this step. It will save hands, muscles, and time.

Once the frame is assembled and the legs are secured with bolts, flip it over. Even if the assembly is being done solo, get a partner to help with flipping the trampoline right side up to avoid injury and bending the frame. Check to make sure that legs are securely attached and if there is any sign of wobbling, tighten bolts at the site for a snugger fit. Before moving on, double check that the frame is secure, stable, and on flat ground.

Attach The Bounce Mat

While this part can be done solo, using a partner for this step is highly recommended. If a partner is available, go to opposite ends of the frame by counting the holes in the frame. Work together to attach the springs from the mat to the frame. Use the rubber mallet to snap the spring into the frame if it is difficult to get in or hovers over the hole. If working solo, it is recommended to put in 3-4 springs on one end and then move to the opposite end and attach 3-4 springs. Work back and forth like this until all springs are attached.

About halfway through this step, it will get noticeably more difficult to pull the spring and attach to the frame. This is where safety gloves and the spring puller will make the job easier and safer. The bounce mat needs to be pulled extremely tight in order to pull the potential energy from the coiled springs to give the trampoline its elasticity.

Attach The Protective Spring Cover

The padded spring cover will go over the springs and the metal frame of the trampoline. The pad will have hooks, rope, or Velcro to attach to the frame and keep it in place. This is essential for injury prevention. Falls on the springs can cause scrapes, bruises, and painful pinches or cause users to get stuck in the coils. The padding also cushions the metal frame should a bouncer land on it.

Set Up The Safety Enclosure

Not all trampolines come with enclosure nets but they can be purchased separately and are highly recommended. Some safety and insurance requirements might insist on them.

Gather the net and the bungee cords. The bungee cords keep the net in place while the trampoline is being bounced on. Connect the posts and cover with foam sleeves. Consult the guide on how to put a trampoline together to make sure all steps are being followed exactly.

Attach the bungee loops with hooks to the top of the posts. Secure the posts to the netting and attach to the frame.

Test It Out

Once the instructions on how to put a trampoline together have been followed, hop on and test it out. Bounce on the trampoline several times to test for safety and stability. If there is anything unstable about the trampoline, find the faulty area and tighten bolts or secure as necessary. If you’re unable to do it alone, call the company it was purchased from and follow their advice or recommendations. Do not allow children or other adults to bounce until the trampoline is properly and securely assembled.

A final and optional step is to secure the trampoline to the ground. This can be done with additional straps or bungee cords to resist tipping over from usage or high winds.


A father and her daughter watching their surroundings in a Trampoline

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A trampoline is a great way to have fun. It is the perfect way to bounce out extra energy and soar in the air. It is a fun way to add physical exercise into life and can easily help adults remember what it is like to be a child by transporting them back to more carefree days. Bouncing is an activity enjoyed by people of all ages and can be a great addition to a training routine or just some backyard fun.

It is important to follow safety procedures and recommendations to make this sport as safe as possible. However, injuries do occur, so make sure to always have adult supervision when children are bouncing, limit the trampoline use to one bouncer at a time, and avoid trying stunts and tricks when not being supervised by a trained professional.

girl on the trampoline

Who Invented The Trampoline? Your Ultimate Guide

girl on the trampoline

Who invented the trampoline? Well, genius comes in many forms, and can show itself at any age. In 1930, at just 16 years old, a young gymnast from Cedar Rapids, Iowa, imagined a device that could enhance the already enthralling performances of trapeze artists. Then, he built it.

Who Invented the Trampoline?

boy in blue shirt jumping on the round blue trampoline

So, who was this boy genius who invented the trampoline? George Nissen, born in 1914, was a gymnast from the age of 10. Six years later, he watched trapeze artists in a traveling circus dismount from their dazzling flying acts and wished the acrobatics could continue. Rather than landing in a safety net and bouncing to a finale, what if the performers could keep bouncing, somersaulting, back-flipping and amazing the crowd? Inspired and determined, George went home, set up shop in his parents’ garage, and built the first “bouncing rig” — what would become known as the trampoline.

Nissen’s first trampoline was a large piece of canvas secured several feet above ground to a rectangular steel frame. Gymnastic tricks like flips and somersaults gained significant height when performed atop a trampoline, fulfilling Nissen’s wish for added excitement in the sport. What began as this young man’s quest for more impressive acrobatic feats turned into a full-fledged business and a lifelong association with the sport and recreation of trampolining.

The Trampoline Evolves

trampoline steel coiled spring

When researching who invented the trampoline, you’ll find that Nissen continued his amateur gymnastics career at the University of Iowa. He must have brought his bouncing rig with him, because by 1934 he and his gymnastics coach, Larry Griswold, improved on the design. They added tires to the frame for extra rebounding ability, and later replaced the tires with coils for a more controlled spring.

A Name Is Trademarked

After graduating from college, Nissen took his gymnastics performances on the road. In 1937, he formed a “rebound tumbling act” called The Three Leonardos. It was while on a tour of Mexico that George’s whimsical genius expressed itself once more. Besides being an accomplished gymnast, Nissen was also a talented swimmer and diver who narrowly missed making the 1932 Olympic diving team. Upon learning the Spanish word for diving board—trampolin—Nissen found the inspiration for his bouncing rig’s trademark name: Trampoline.

A Company Is Born

Back in the United States, Nissen continued touring, bringing demonstrations to children in schools across the nation. As excited kids took their turn on the trampoline, one after another, it was clear the trampoline had universal appeal, and with it, market value. So, in 1942, the young genius and his coach formed the Griswold-Nissen Trampoline and Tumbling Company to build and market trampolines commercially.

Griswold left the company shortly after its founding to tour in his own acrobatic show under the stage name “The Diving Fool.” Nissen continued traveling the country, holding demonstrations to help sell his invention. It was at one of these stops that Nissen met and married fellow acrobat, Annie de Vries, who soon joined his act. They had two daughters, Dian and Dagmar, both of whom excelled in trampolining and gymnastics, and have remained active proponents of the sport to this day.

World War II and Beyond

boy jumping on a blue round trampoline

The second World War soon got in on the trampoline act, rather than interrupting it. Nissen worked with Navy pilots and navigators, with the trampoline serving as a combat-readiness training tool. The device proved valuable for increasing soldiers’ fitness levels and for developing mid-air maneuverability. It is during this time that the canvas surface of the original trampoline gave way to nylon webbing. This was the same material that the military had developed to make parachute straps out of. In 1943, Nissen joined the Navy himself, serving as a navigator.

While deployed, he left the trampoline-manufacturing company in his brother’s capable hands. After the war, Nissen landed in California where he worked as a flight instructor. Here again, pilots used Nissen’s invention in training; in fact, they were doing so even before he arrived at St. Mary’s Pre-Flight Center to begin work. Years after the war, as humans set their sights on conquering the moon, Nissen trained both American and Soviet astronauts using the trampoline. In fact, he had traveled to many places around the world, and donated a trampoline to the Soviet Union.

The 1950s and 60s

By the 1950s, gas stations joined in the fun, establishing “jump centers” for kids to play in while their parents refueled the family car. [Perhaps these playgrounds provided inspiration for what would later become McDonald’s Playplaces, their version of an on-site playground]. Independent recreational jump centers followed, and Nissen enjoyed significant commercial success. Even celebrities joined in the fun; actor Yul Brynner and politician Richard Nixon proudly joined the list of trampoline enthusiasts known as “backyard jumpers.”

In keeping with his creative, inventive tendencies, George once taught a brave kangaroo named Victoria how to use the trampoline. He recorded this astounding feat with a delightful photograph taken at a demonstration in New York’s Central Park. The photograph captures Nissen’s joy and nimbleness as he bounces high in the air with the equally agile kangaroo, just as high off the ground, opposite him. News outlets around the world reprinted the photograph, helping to spread the popularity of the trampoline.

Nissen continued to travel the country with his wife, Annie, and young daughters beside him. He extolled the virtues of the trampoline while setting up competitions designed to increase interest and participation in the sportThe popularity of the trampoline continued to grow. In 1964, London, England hosted the 1st Trampoline World Championships at the Royal Albert Hall. The winners of that first competition were Americans Dan Millman in the men’s division, and Judy Wills in the women’s division.

When researching who invented the trampoline, you’ll find that trampoline competing reached its zenith, and fulfilled a long-held dream of Nissen’s in 2000 when it became an official Olympic event at the Sydney games. Recalling that Nissen trained Soviet astronauts, it seems fitting that a Russian athlete won that first Olympic event. The trampoline event remains a fixture in the Olympic Games to this day.

The 1970s and 80s

By the 1970s, trampolines were commonplace in backyards across the country. Families bought trampolines for their kids to play on right at home, adding to the success of Nissen’s company. Emboldened by tricks they’d seen performed by more experienced gymnasts, kids would push the limits of what they could do on a trampoline to impress their family and friends. As a result, multiple families filed lawsuits claiming that their children had sustained significant injuries while jumping on trampolines.

Over time, the insurance liabilities resulting from the injury lawsuits became more than the company could sustain. By 1989, George Nissen’s trampoline business closed its doors for good. There are several other trampoline manufacturers in business today filling the continuing demand for Nissen’s 89-year-old invention. Most trampolines now include safety nets to help prevent the kinds of injuries that, according to his daughter Dagmar, deeply saddened Mr. Nissen. We recommend the Zapapa brand, available on, for its 5-star rating and safety features.

When researching who invented the trampoline, you may find that Olympic gold-medalist Rosie MacLennan of Canada recommends that kids train with gymnastics professionals in a safe environment if they want to learn how to perform flips and more advanced tricks on the trampoline. She equates attempting dangerous moves without proper training to kids learning how to swim without supervision. If you eliminate the inherent risks by learning how to execute advanced moves properly, MacLennan says that the sport is “quite safe.”

A Whimsical Genius’s Legacy

three female kids on a trampoline

George Nissen remained an agile gymnast and inventor throughout his long life. He improved designs for other gymnastic equipment including the pommel horse, parallel bars, and balance beams. After selling his company, he created the Laptop Exercycle for use on long flights—a marriage borne from his athletic pursuits and aeronautics experience combined.

A true sports pioneer, Nissen reinvigorated interest in trampolining when he created a new game called Spaceball. Combining elements of basketball and volleyball, players bounce atop a large trampoline while attempting to score against the other team. While the sport did not find the universal success that the trampoline itself did, Nissen called it one of his favorite inventions.

Nissen continued to travel the world as the preeminent icon of trampolining. In 1977, when he was 63, Nissen impressed onlookers with a trampoline performance on the flat surface atop an ancient pyramid in Egypt. At his birthday party in 1994, Nissen reportedly cleared the dining table and performed an impromptu handstand for delighted guests; he was a spry 80 years old.

George Nissen, the man who invented the trampoline, died at 96 years of age in 2010. What he left behind is an impressive and delightful treasure trove of accomplishments:

  • The story of a clever young man who lived an adventurous life
  • Significant contributions to sports and aeronautics
  • A family as dedicated to and skilled in gymnastics as he was

Above all, George Nissen left a unique legacy as the whimsical genius who invented the trampoline. Children, athletes, pilots, and astronauts around the world have Nissen to thank for that bouncy piece of equipment they use regularly for fun, exercise, and sport.

Person jump on trampolines

Different Types of Trampolines

Trampolines are so much fun and are great ways for kids to be out and be active. They’re also great at helping you get in shape if you wanted to use one, too. The question is, how do you know what trampolines to choose? What are the types of trampolines? Is it based on the size of your backyard or is price more important?

Get to Know the Types of Trampolines

trampoline jump girl exercise

Here are some tips to help you get to know the different types of trampolines, so you know which one is going to suit your needs the best.

Trampoline Shapes

Most people think that all trampolines are all created equal, but the truth is that they’re not. They do so much more than just make you bounce. The way they bounce is largely based on the way they are shaped.

Round Trampolines

 trampoline sports and equipment sport

Round trampolines are the trampolines that you will usually see in someone’s backyard. These are largely used as recreational pieces of equipment.

Circular springs are meant to push the bounce back to the center of the trampoline. These trampolines are designed this way because it decreases the chances of getting or being hurt.

There is also a range of sizes available for them that start at around 8 feet and go all the way up to around 18 feet. Smaller ones are perfect for young children while larger ones are great for older kids.

Oval Trampolines

Oval trampolines have more surface area for jumping compared to round trampolines. As the design is similar to round trampolines, the bounce also points back to the middle of the mat.

Bigger bounces require more effort to get in the higher jumps. You’ll also want to pay special attention to the frame upon assembly because certain parts have a slightly different curve to achieve the curve in the oval shape.

Square Trampolines

Square trampolines are extremely safe and offer a more explosive bounce than their round counterparts due to their design and are measured just like other trampolines – from frame to frame.

These trampolines also tend to have a higher weight limit due to being made of heavier weighted steel.

The shape also provides a greater amount of surface area available for jumping and bouncing. They are more affordable than rectangular trampolines and are often thought to be safer, too.

Rectangle Trampolines

trampoline girl play jump fun

If your child is in gymnastics, you have probably seen these rectangular trampolines at their gym. That doesn’t mean they are restricted to professional athletes.

In fact, these might be great options for you if you have a smaller backyard but still want to give your children a place to bounce.

Spring Trampolines

trammpolin feather web

Spring trampolines are the most common and traditional ones you’ll see. They are trampolines that are made of a strong steel frame, steel springs, and a jumping mat.

These are the most affordable trampoline options, and also are the easiest to find. You can purchase spring trampolines in stores like Target, Walmart, or even online.

Springless Trampolines

If you’re looking for something other than a traditional spring trampoline, you’ll want to check out springless trampolines, too.

While they may be the most expensive trampolines available on the market today, they are also the safest for you and your loved ones.

They were designed in New Zealand originally and are taking the world by storm. They were intended as a response to the total number of injuries caused by trampolines as a way to remove the steel springs and frame that were usually behind the issues.

Inflatable Trampolines

Have you ever heard of inflatable trampolines? They’re ones that you can blow up like a balloon and even put out on the water if you get the right model.

Large water versions are much more expensive, but if you have access to one, you’re going to love jumping on them. Smaller, toddler-size inflatable trampolines can be found in stores like Target or on Amazon.

Chances are that you know them best as bounce houses or bouncy castles. You can rent them from various companies

Fitness or Mini Trampolines

These mini trampolines have so many fantastic applications. If you live in a smaller space or have kids that need the occasional jump, mini trampolines are an excellent choice.

If you’re more into fitness, these offer a great choice to add to your personal in-home training. They can also be relatively inexpensive making it an even better choice.

Picking the Best Trampoline for You

trampoline trick jumping boy salto

When the time comes to go out and buy the best trampoline for you, make sure you know what you’re looking for before you put your cash on the table.

Think about what you want, and read and research reviews before making your final decision. Once you do, enjoy jumping to your heart’s content!

trampoline workout

Bounce Your Way To Healthy With A Fun Trampoline Workout

fun trampoline workout

You are bored with your workouts. You dread going to the gym for the same old routines. Well, what if I told you that fitness could be thoroughly enjoyable?

Even more than that, it could be downright fun.

I know what you're thinking. "Yeah, right." But it's true! The trampoline workout is so much fun that you won't even notice that you're exercising.

It's like getting to be a kid again while doing something super healthy for your body.

And before you start thinking that anything this much fun can't be a serious workout, you need to think again.

The trampoline workout will kick your butt, and you will enjoy every minute of it. The fact is, just 10 minutes of trampoline jumping is equivalent to running for over 30 minutes.

Check it out!

trampoline and running comparing

The Benefits Of Doing A Trampoline Workout

Our favorite thing about the trampoline workout is that it is unbelievably fun. It will make you feel like a kid again.

Honestly, bouncing on the trampoline feels a lot more like playing than doing hard-core exercise.

But according to the American Council on Exercise, jumping on a trampoline for less than 20 minutes is just as good for you as running.

Yes, seriously!

Pro Tip

Fitness trainer Terri Walsh gives an excellent reason to add a trampoline workout to your routine. "If your workouts aren’t having an effect on your body anymore, you might have reached a fitness plateau. This happens when your body gets used to its exercise routine and workouts become too easy. The secret to busting out of a plateau is to switch up your workouts to keep your body guessing."

terri walsh and lisette krol

Image via HER: Women in Sport: Three Time World Pole Sport Champions - Terri Walsh And Lisette Krol

benefits of trampoline workout

A study performed by ACE found that people doing a trampoline workout reported that they were using light to moderate intensity.

The research, however, showed that they were working at moderate to vigorous levels. The study also found that jumping on the trampoline burns an astounding 9 to 13 calories per minute.

That means that it's equivalent to running at 6 miles per hour on the flat ground, biking at 14 miles per hour, or playing football or basketball. Not bad, right?

And that's not all!

Jumping on the trampoline also strengthens your bones, tones your muscles, and improves your coordination. It's an excellent form of fat-burning cardio and promotes heart health.

Unlike running and other high-impact workouts, trampoline jumping is very easy on your joints. It even increases the blood flow to your brain!

On top of all of that, it also relieves stress, boosts your mood, and improves your energy level.

Who Can Do A Trampoline Workout?

Another thing that we love about the trampoline workout is that anyone can do it.

Yes, anyone.

Even you!

It's a challenging and super fun workout for both men and women. Also, it's appropriate for any age and fitness level. It's an effective workout for kids, adults, and even seniors.

If seniors or beginners feel a little unsteady or need help with balance, they can use a mini tramp with a handlebar.

doing trampoline exercise

Jumping on the trampoline is low-impact and gentle on your body. So does that mean that it's wimpy?

Heck no!

But you will be having so much fun that you won't even realize how intensely you're working.

If you want to make your trampoline workout more intense you can add light hand weights to your rebounding or mini trampoline exercise.

When I say light, I'm talking about one to two pounds max. Men can go a little heavier, but you still want to keep the weights lighter than five pounds.

Another way that you can make your trampoline workout more intense is by doing it on a full-sized tramp.


We don't recommend using added hand weights on the full-size trampoline. Instead, focus on making your movements bigger and jumping as high as you can.

Another thing you can do to make the full trampoline workout more challenging is to add light ankle weights. Just be sure to fasten them securely before you start jumping.

What Muscles Do You Use In A Trampoline Workout?

With any workout that you do, the more muscles you incorporate, the more challenging it will be and the better it is for you. And let me tell you, the trampoline workout uses a whole lot of muscles!









Inner and Outer Thighs

inner and outer thighs

Butt and Hips




First of all, it works your core.

To keep your balance and hold your form while you bounce you must engage your abdominal muscles and your lower back.

Jumping on the trampoline also uses all of the muscles in your legs and butt. Raising your arms overhead in movements like jumping jacks will give you some work in your shoulders.

If you want to make it a full body workout, you can add light hand or wrist weights, which will work your upper body as well.

Pro Tip

"I think exercise tests us in so many ways, our skills, our hearts, our ability to bounce back after setbacks. This is the inner beauty of sports and competition, and it can serve us all well as adult athletes." - Peggy Flemming

peggy fleming

Photo by Matthew Stockman/Getty Images, SAN JOSE, CA - JANUARY 03: Peggy Fleming; fifty years after her Olympic gold in figure skating, the 69-year-old is just as motivated to stay active and fit.

A Trampoline Workout Compared To Running

If you've never done a trampoline workout, you might find this hard to believe. But the truth is, jumping on a trampoline is a better workout than running.

According to NASA, trampoline jumping is 68 percent more effective than jogging while at the same time requiring less effort.

street marathon

A NASA study found that jumping on a trampoline for just 10 minutes is a better cardiovascular workout than running for 33 minutes.

It's also a whole lot easier on your joints.

How Often Do I Need To Workout?

According to the Mayo Clinic, adults should be getting at least 75 minutes of intense cardio or 150 minutes of moderate aerobic activity every week.

Adults also need to do strength training at least twice a week.

75mins intense cardio activity

The U.S. Department of Health and Human Services recommends that children ages 6 to 17 should get at least one hour of moderate-to-vigorous exercise every day.

Children should also do an hour of cardiovascular training and an hour of strength training three times per week.

Now I know that sounds like a lot of exercise.

But you don't have to drag yourself to the gym and do the same boring old treadmill and weights routine to get it all in.

Think fun!

Use your imagination. Be creative with your fitness. One sure way to do that is by adding a trampoline workout to your routine.

If you don't have a full hour to jump on your trampoline that doesn't mean that you should skip it. The truth is, even just bouncing for 10 minutes every day will improve your health.

If you want to use your trampoline workout to lose weight, Harvard says that you should jump for about 30 minutes a day.

jump on the trampoline

Pro Tip

According to fitness expert Danielle Pascente, we should be practicing the 80/20 rule. “Show up 80% of the time. This means show up to your workouts and eat the best possible foods to support your health 80% of the time. The other 20% is meant for us being 'human.' We all have days, and we are only human to allow ourselves a break sometimes!”

danielle pascente

Image via Danielle Pascente website.

How Often Should I Do A Trampoline Workout?

I have been a fitness trainer for over 20 years, and I am a huge fan of cross-training.

That means that you incorporate many different forms of exercise. The goal is to get cardio and strength training at least three times per week.

Now if you find that you love doing the trampoline workout, then you can certainly do it for all three of your workouts this week.

I recommend adding it to other things like biking or swimming or interval training.

Try doing your trampoline workout on Monday and Friday.

Then on Wednesday, you can do interval training using the trampoline for cardio and weights or tubing for your resistance segments.

On Saturday you can try something like yoga or taking a CrossFit class.

girl doing trampoline workout

How Long Is A Trampoline Workout?

A trampoline workout can be anywhere from 15 minutes to an hour or even longer.

Before you start wrinkling your nose at the thought of jumping for an entire hour, let me tell you, you will be having so much fun that the time will fly by.

Pro Tip

As fitness instructor Natalia Roberts puts it, getting in shape is not just about what you look like on the outside. "[The most harmful misconception about getting into shape is] that looking better on the outside is the best part — it's not! Of course getting fit and losing weight are important and huge motivators, but in my experience, mood and energy changes are the most immediate and gratifying part of getting into shape. Being in shape helps you in every aspect of your life — it helps you sleep better, boosts your energy throughout the day, and puts you in a better mood."

natalia roberts

Image via Natalia 305 Fitness

If you're anything like me, you stare at the clock on the treadmill and wish the seconds away. That is not the case with a trampoline workout.

For most of my clients, I recommend that they do at least 20 minutes on the trampoline two to three times per week.

They usually end up doing more.

One of my favorite ways to use the trampoline workout is to do it in intervals.

Here's how:

Try jumping for five minutes, or the length of one song. Then do a set of squats or walking lunges on the floor.

Get back on the trampoline for another five minutes and then do a set of pushups. Do the same with planks.

And then repeat the entire thing two to three times. That will give you a full body workout, and it's the very best way to work your heart.

Here's another excellent example of a high-intensity interval training trampoline workout:

How Much Do Trampolines Cost?

You can find trampolines for a wide range of prices.

Mini tramps or rebounders generally cost from $30 to $280. Rebounders with handlebars cost from $40 to $150. Sometimes you can find them even cheaper at garage sales or on eBay.

You will pay more for full-size trampolines. They sell for around $200 up to $2,000.

​​​​Mini Trampolines Or Rebounders

You can buy mini trampolines from sporting goods stores or eBay. We also found some excellent rebounders on Amazon.

If you want the best of the best, we recommend the JumpSport 250.

It has a weight limit of 250 pounds, and it costs from $250 to $265. It also comes with a lifetime warranty on the body and legs and a two-year warranty on the mat and cords.

Another excellent choice is the Stamina trampoline, and it won't cost you a fortune. The Stamina has a 250-pound weight limit, and it only costs $30 to $35.

If you're looking for a mini trampoline with a handlebar, we like the one from Sportplus. The Sportplus Silent Fitness mini tramp costs from $115 to $125, and it has a 286-pound weight limit.

sportplus silent fitness mini tramp

Full-Size Trampolines

We also found some fantastic full-sized trampolines on Amazon.

One of our favorites is the Skywalker trampoline.

First of all, it's huge and gives you plenty of room to bounce. It comes with a net enclosure and other safety features. It costs from $435 to $820.

Our top pick this year, however, is the Zupapa tramp.

We chose it because of all of the trampolines on the market, it gets the highest consumer ratings. It also comes with a net enclosure, and it costs from $425 to $540.

zupapa tramp

Basic Exercises For Mini Trampolines

If you are a beginner to the mini trampoline workout, start with tiny little bounces, keeping your feet on the mat. As you feel more stable and comfortable make your bounces a little bigger.

On the mini tramp, you want to be careful to keep your feet toward the center of the mat. It's a little easier to maintain your spacial awareness if you jump in front of a mirror.

Now let's talk about your feet for a minute.

One of the things that I love about the trampoline workout is that you can do it barefoot. Yes, really! See? I told you this was going to be fun!

Of course, if you're not comfortable jumping without your shoes, or if you're doing a lot of moves that travel on and off of the tramp, you can wear your sneakers.

I don't recommend that you jump in just your socks, however, because it can be too slippery.

gemma atkinson magazine cover

Image of Gemma Atkinson via cover of Health & Fitness July 2018 

Pro Tip

USA Pro team member Gemma Atkinson explains how she stays motivated to workout every day. "Some days are harder than others, but I always focus on how I'm going to feel after my workout. Skipping a workout will end up making you feel sluggish. The way I see it is: I'm lucky to be able to run, jump, lift, push, pull and feel strong! 20 minutes is the minimum you need a day, and it's not much out of 24 hours, so I just do it - the only workout you regret is the one you didn't do!

Basic Jump

During your trampoline workout, if you ever feel like your heart rate is getting too high or you need to lower the intensity for a minute, bring it back to the small bounce.

If that is still too much, you can march in place to catch your breath. You can do this simple bounce with your feet together or spread apart.

As you get stronger and more comfortable with the movements, try jumping higher, bringing both feet off the mat.

You should begin and end every tramp workout with two minutes of basic jumping.

Form check

  • Keep your core strong and tight
  • Knees should stay slightly bent
  • Never jump with locked knees
  • Keep your body up tall
  • Straight back

  • High Knee Runs

    High knee runs are another core move in your trampoline workout.

    Start with a simple bounce and then move into jogging in place. Then, while you're running, start bringing your knees up higher and higher.

    You want to try to bring your leg up high enough that your thigh is parallel to the ground. If that is too difficult for you, then bring your knees as high as you can get them.

    Do 30 to 50 high knee runs (or 15 to 25 on each leg) and then go back to the regular bounce. Aim for three to five sets.

    Form check

  • Core engaged
  • Butt tucked under
  • Keep your back up tall as you lift your knees
  • Don't let your chest fall
  • Shoulders back
  • Remember, knees to chest, not chest to knees

  • Jump Squats

    Jump squats work your core, legs, and butt. They're also excellent for cardio.

    Start with your feet together and do a simple bounce. Then jump your feet open and squat down as if you're sitting on an imaginary chair.

    Try doing three regular bounces and then a jump squat and repeat. You should aim for 15 to 30 squats per set for three to five of them.

    Form check

  • Don't bend your knees beyond 90 degrees
  • Allow your hips to go back and your arms forward for   balance
  • Never let your knees go ahead of your toes
  • Knees should be lined up above ankles in the squat position
  • Core engaged

  • Single Leg Bounce

    To challenge your balance and work your legs and butt, try doing single leg hops. In your trampoline workout, you do these just like the high knee runs, but you double bounce each time.

    Start by jogging in place. Then, instead of changing legs every time, you bounce twice on each leg. Once you get the pattern, try bringing your knees up as high as you can.

    Form check

  • Chest up
  • Back straight
  • Keep your butt tucked under
  • Core strong and tight
  • If you have any balance issues, hold on to a bar or chair

  • Twists

    Adding twists to your trampoline workout will work your abs and your waistline. Start by doing small jumps and then allow your lower body to twist from right to left on each bounce.

    Do 20 to 30 twists per set (that means 10 to 15 per side) and then go back to the regular bounce. Repeat that for three to five cycles.

    Form check

  • Keep your core tight
  • Allow your lower body to twist side to side
  • Keep your upper body faced forward
  • Arms up for balance
  • Keep knees slightly bent throughout

  • Knees To Chest

    Bringing your knees to your chest is an intense move that will certainly get your heart pumping. They also work your legs, butt, and core.

    Start doing a simple bounce with your feet separated about shoulder width. Then you jump both knees up to your chest or as high as you can get them.

    Try starting with three basic jumps and one high jump with knees to chest. As you get stronger, you can take out the recovery jumps and do the knees to chest every bounce.

    Aim for three to five sets of 20 to 25 knees to chest. Make sure that you bring it back to a small bounce in between sets to catch your breath.

    Form check

  • Keep your core tight
  • Back straight
  • Don't hunch over when you lift your legs
  • Try to get your knees as high as you can
  • Basic Exercises For Full-Size Trampolines

    If you thought that the mini tramp was fun, just wait until you try the full-size trampoline workout. Every move that you do on the rebounder you can also do on the big trampoline.

    Plus you can do so much more!

    I feel a little guilty even calling this a workout. This one is just straight up fun! And the best part? It's incredibly good for you!

    Pro Tip

    Fitness trainer Chris Powell says the key to health is drinking more water. He recommends using the "10 Gulp Rule." "Every time a water bottle touches your lips, drink 10 gulps before putting it down, and you'll be well-hydrated all day long."

    When you workout on the full tramp you should focus on making your movements much bigger. The extra space on the mat allows you to go through an even fuller range of motion on all of the exercises.

    In other words, catch some air!

    As you get stronger and feel more comfortable, try jumping as high as you can.

    The Big Jumps!

    The three big jumps that you should practice on the full tramp are straddle jump, pike jump, and tuck jump.

    When you do these jumps concentrate on getting height.

    Start by doing several regular jumps, using your arms for balance. You should do 20 to 30 of each jump for two to three sets.

    In between the big jumps you can do one or two recovery bounces. Or you can repeat the jumps with only a single bounce in between, which will make it considerably more challenging.

    Straddle jump form check

  • Keep your core engaged
  • Your back stays straight, don't hunch over
  • Bring your feet up to your hands, not your hands down to your feet
  • Knees soft when you land on the mat
  • Legs should be straight in the air
  • Pike jump form check

  • When you pike try to get your thighs parallel to the ground
  • Keep your knees soft when you bounce
  • Legs should be as straight as possible in the air
  • Keep your stomach pulled in tight
  • Tuck jump form check

  • Use your arms for balance
  • Keep your stomach pulled in tight
  • In the air tuck your body into a ball
  • Pull your knees up as high as you can

  • Seat Drops

    For seat drops, start by doing very small bounces. Then drop to a sitting position with your legs out straight in front of you and your hands on the mat.

    Once you feel comfortable with the movement, jump a little higher before the seat drop and then bounce back up to your feet.

    A fun game that we play with the kids on the trampoline is seeing how many seat drops they can do in a row, returning every time to the standing position in between drops.

    If you need to make it a little easier, do several jumps in between the seat drops.

    Form check

  • Keep your core engaged
  • Use your hands to help push you off the matt after the drop
  • Knees should bend when you jump
  • In the seat drop position, your legs should be straight
  • Your feet and butt should hit the mat at the same time when you drop

  • Swivel Hips

    Swivel hips are one of my favorite moves in the trampoline workout. They're a more advanced form of the seat drop, and they are great for working your waistline.

    The key to the swivel hips is to twist your body around to face the back wall, bouncing only on your butt.

    You start with some regular jumps; then you do a seat drop. But instead of bouncing back to your feet, you rotate your body 180 degrees in the air, landing again on your butt.

    Just like with the seat drops you can make a contest out of it and see how many you can do in a row without using your feet.

    For check

  • Keep your core tight
  • Use your arms for balance
  • Try to get high enough that when you swivel, you can bring your legs under you, not out to the side

  • Strength Training

    One of the things I love about a full-size trampoline workout is that you can also do strength training on it.

    You don't even need weights for this. You can use just your body weight.

    Here's an excellent example of that:

    Form check

  • Keep your core engaged
  • Do the movements slowly and concentrate on your muscles
  • Try not to bounce when you do the exercises, so you're not using any momentum

  • One Last Thing About The Trampoline Workout

    Whew! Now that's a fun trampoline workout!

    The bottom line is that exercise doesn't have to be torturous. The more fun your workout is, the more likely you are to keep at it. And there is no doubt that the trampoline is fun.

    One of the greatest things about jumping on it is that it's incredibly good for you, yet it's very gentle on your body. That means that you can do it every week without risking any injuries to your joints.

    I call that a win, win!

    So what about you? Have you tried a trampoline workout? What are some of your favorite moves? Share your thoughts with our readers in the comments section below. Happy jumping!

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