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!

    bounce on cover