Tag: trampoline

History of Trampolines: How Did We Get the Trampoline?

Trampolines have become a staple in the American family’s backyard for the past few decades. While they are still quite expensive, these outdoor play areas have become more affordable in recent years and have allowed more people to enjoy them than ever before. They provide us with a fun way to exercise, regardless of age, and offer a great excuse for kids and teens to go outside and play.

But trampolines weren’t always used as a fun way to pass the time during the summer. They were originally developed to be used as training tools for sports activities and survival training in Alaska. And long before that, trampolines were used in ancient times in celebratory or religious ceremonies.

The Early History of Trampolines

There is very little evidence of what trampolines were used for back hundreds of years ago. But archaeologists have discovered evidence of trampoline-like devices used in China, Iran, and Egypt. Many believe that they were used in ceremonies, however, their exact purpose is still unknown. Here is some more insight on the history of trampolines.

The Kid Who Invented the Trampoline: and Other Extraordinary Stories...

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The Leaps of the Middle Ages

The earliest known prototype for the trampoline was known as “The Leaps” which surfaced during the Middle Ages. This device consisted of a thin board that was placed over two stands, one at each end. The user would jump on it and the spring action of the flexible board would cause the person to fly up into the air. This was an act that may have been performed at side shows or carnivals at the time.

As the Leaps became more popular, the device was seen being used by more performers all throughout the world. It was an easy device to assemble and could be transported from one city to another with little effort.

It was later replaced by a springboard that was fixed to a base and included a hinge for additional movement. The springboard could catapult one user in the air as another person jumped on the free end. This was later added to many tumbling or acrobatic shows and can even be seen today in circus performances.

history of trampoline

In the frigid state of Alaska, trampolines made an early debut as rebound devices that were used by locals for sport and survival. These trampolines were made from walrus skin and could be used to toss people into the air.

To do so, one person would sit on the skin as two or more people would hold on to the edges. In a sweeping motion, the people along the edges would launch the seated individual into the air. This was used as an early form of recreation and was also helpful with hunting animals from a safe distance during a time when hunters didn’t have access to binoculars.

How Did We Get the Trampoline That We Use Today?

The exact invention of the trampoline that we are familiar with today is unknown. There is no type of documents or any evidence that points to its origin story. However, it is believed that the first trampoline was designed by Du Trampolin, a French artist.

Aside from the fact that the device could have been named after him, Du Trampolin is believed to be the inventor of the trampoline after he made a realization while watching circus performers. He was watching a trapeze act and came up with the idea of a safety net that could propel the fallen performer into the air.

He spent some time working on his invention and experimenting with different techniques using various materials. The result was a net that could be used by a single acrobat to provide them with a safe landing.

Trampoline by Robert Gipe (2016-03-01)

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The Modern Day Trampoline

Du Trampolin may have come up with something very close to our modern-day trampolines, but it wasn’t until the 20th century that trampolines, as we know them, were invented. Larry Griswold and George Nissen were the inventors of the first trampolines in 1935.

Griswold was a gymnast as a child and became a gymnastics coach at the University of Iowa. That is where he met Nissen who was a tumbler on the university’s gymnastics team. The two had studied the safety nets used by trapeze artists at the circus and thought it would make a great tool to use with their own gymnastic training.

They developed the first modern trampoline using an angle iron, a canvas bed, and rubber springs. It was made in the basement of a YMCA where Nissen and Griswold threaded the long cords of the nets by hand.

history of trampoline - used for rescue

How the Trampoline has Helped Train Important People Throughout History

Since the invention of Griswold and Nissen’s trampoline, the device has been used in countless situations from military training for pilots in World War II, to preparing astronauts for space travel. Whether it is being used for fun, training or survival, the trampoline has played a very important role in our history since it was initially invented.

The Joy of Jumping: A Trampoline Is Our Favorite Way to Keep Moving

Don’t worry. We are not telling you to keep moving your house. Instead, we’re telling you to move to our favorite way of moving, which is on a trampoline.

Listen: Bringing a trampoline into your life can be life-changing. We kid you not! Get ready for a daily dose of fun and excitement. In fact, you’ll start wondering how on earth you were living without one.

No matter you are 8 or 80, a trampoline could be the answer to putting your worries aside. Don’t believe us? Try it yourself. Here’s a list of all the amazing things which happen when you jump on the trampoline.

Jumping Is All it Takes to Connect with Friends

So, you want to be the fun friend — the go-to person when people want to let loose. But you also don’t want to spend a ton of money.

Why not invest in a trampoline?

Bouncing is a great way to connect with your friends. A trampoline could be the perfect ice breaker to get your party up and rockin’.

So, get that party rolling. Bring in something a little different to the table.

Sometimes It’s All About Breathing That Fresh Air

All stressed out and bummed?

You know as well as we do that you don’t even feel like going outside at times like these.

But if you can get yourself out the door and into the sun, bouncing on a trampoline can lift your spirits. So with your adrenaline pumping and your endorphins flowing, kiss that stress goodbye.

Just sick and tired of all the home chores that keep piling up and need some fresh air? Step out into the backyard and hop onto the trampoline.

Have that work project deadline coming up and stressed out about it? Fresh air can not only give you a much-needed break, but it can also relax you enough to spark your creSo haveity. Have a go at the trampoline, and you are all set for the day!

Work Your Body

Bouncing is an exhilarating experience. And when you exercise, you must have noticed that all your stress and frustration go out the window.

We’re biased, of course, but our facts have science behind them. The fact is, exercise stimulates the body to release the endorphins we touched on earlier, which help you feel happier and relaxed.

So, if you want to know of a sure-fire way to bust stress after a long day at work or are just simply tired of your work routine, you know where to head — your trampoline.

Whether you do it at the beginning of the day or the end, a dose of the trampoline is necessary to keep you all perky and cheerful.

Want Some “Me Time?” Get That Bounce!

“Me time” means different things to different people, but why not try something you never have before? I mean, sure, book reading sounds fun and might be your jam, but there’s nothing wrong with adding another item to your “me time” list.

Let your worries go with the wind as you bounce up and down. Imagine pounding down hard on all your worries and stresses whenever you jump on a trampoline.

After all, your time to yourself doesn’t have to span hours. It can be a few minutes squeezed in the middle of your busy schedule. Even a few minutes on the trampoline can recharge you like nothing else, so you’re ready to take on the day’s challenges head-on.

It Improves Posture

If you thought trampoline was all fun and games, you could not be more wrong. It turns out it even helps you with the posture.

When you regularly use a trampoline, it gives you increased muscle strength, especially in the areas of the back and the stomach. That means your muscles will be better able to support your spine.

Check out this study on trampolining and posture. As per a 14-week Brazilian study, trampoline exercise resulted in increased ability of elderly people to recover their balance during a fall.

So, the next time you jump on a trampoline, and someone scolds you for whiling away your time, you tell them about the health benefits. Every time you’re up on the trampoline, you’re improving your balance, coordination, and posture. All of this is combined in one simple series of bounces.

Here’s another fun fact: Using the trampoline can take up to 80 percent off the stress of your weight-bearing joints. Sounds nice, right?

Plus, a trampoline is great when you have been sedentary and are now starting an exercise program. The trampoline lets you phase into that easily and quickly.

It Kicks Out Screen Time

Since the beginning of 2020, the indoors have become our best friend. And some of us have a hard time remembering the time when the kids weren’t glued to the screen — not to mention the adults. So whether your kids are homeschooling or attending online classes, you don’t want them confined to the same old routine.

And you don’t want that for yourself either!

A trampoline in your yard could be an effective way to get the kids and yourself away from screens.

Did you know that kids these days spend less time outdoors than prisoners! Yikes.

If that’s not enough incentive to get them up and moving, we don’t know what is. So, get them out in the sun.

Kids love jumping up and down on the trampoline. They say good things of life are free, and isn’t that true? The fresh air, the fun, and all the memories they make while laughing their hearts out are priceless.

A Trampoline Can Be a Great Gift For Your Loved Ones

Want to give someone an amazing gift to remember you by, even after years have passed? Trampoline, it is!

When you buy someone a trampoline — that’s it. That’s all the expense you’ll be incurring. You’re done. No more spending!

That’s the greatest thing about it. It’s out there in your backyard, waiting for you to come and bounce away from your worries. It’s an amazing gift for both kids and adults. Free for a lifetime, assuming you keep it in good shape! Kick start your day on a happy note with a jump on the trampoline in the morning.

Fitness and Workout Just Got More Fun!

It’s good to get exercise, we all know that. But we also know it can get a little boring. And when it does, we throw in the towel, which makes it harder to reach our goals.

But one of the best forms of exercise is jumping up and down on a trampoline. There are so many possibilities to change it up too.

I mean, c’mon. Jumping jacks, you say? And those squat jumps that you are so obsessed with? Well, they’ve got nothing on the trampoline jumping.

Trampolining sure is the best of both worlds, bringing exercise and fun together. Who knew exercise could be this much fun?

Jump and Go!

Let us put it out here for everyone to see. Jumping is for everyone! On the trampoline, age doesn’t matter. If you want to have unlimited fun, there you go! Jumping on the trampoline is so easy; everyone can do it.

It gives the health benefits of rebounding, and the young and old both can take advantage of that. Spend just 10 minutes on the trampoline a day, and it would be like half an hour of doing cardio. You’re able to get so much more out of your fitness routine, thanks to the trampoline.

Challenge yourself to start every day with 10 minutes on the trampoline. Warning: You might get addicted to the fun!

You won’t even feel like you’re exercising once you’re out there.

Even if you are not a fitness buff, a trampoline is a great way to have fun, bond with your family, and enhance your activity levels. Worth every penny.

What are your thoughts on trampolining? Let us know in the comments below!

kids and their parents by the blue and yellow trampoline

Best Trampoline Canopy, Shade and Tent Cover

Nothing is better than a trampoline on a hot summer’s day, right?

There is really one thing that could be added to it to make it more enjoyable: a tent. Having a full covering over the whole trampoline makes it a much cooler, as well as more enjoyable experience. It will make it more fun for your kids, and it will keep the trampoline mat safe from too much sunshine or wet weather.

Let’s take a look at some of the top choices on the market today for trampoline canopies. This will be a list of the top five options on the market today, allowing you with multiple choices depending on your wants and needs.

Top 5 Best Trampoline Canopy, Shade and Tent Cover: The List

How We Chose Our Ratings

We take a lot of different aspects under consideration when we chose the different products and brands for this list. Above everything, we strive to be as accurate as humanly possible.

This is done by looking at a few different features. We make sure to look at the general reputation of the brand, as well as data about the canopies.

By doing this are striving to be as honest and accurate as we can be. It is extremely important to us that our readers are able to read our reviews and know that they can be fully trusted.

Now let’s go ahead and take a look at some of the best trampoline canopies available today.

The Top 5 Best Trampoline Canopy, Shade and Tent Cover

Bazoongi Treehouse Trampoline Tent

Bazoongi Tree House Trampoline Tent for 7.5-Feet Jump Pod
  • Material: Polyester meeting CPAI standard
  • "G3" patent fiberglass pole internal frame on top
  • This enclosure cover is designed ONLY for use on our Bazoongi Jump Pod Unit

This product is definitely a family favorite. The Bazoongi Treehouse Trampoline Tent offers your child a mixture of two wonderful things: a treehouse and a trampoline.

The side panels offer graphics that make your trampoline look like a treehouse that has a roof and a sky full of stars above it. It is a fantastic choice to keep the sun off of your trampoline mat and your kids – they can play all day without getting sunburnt or the mat burning their feet.

This trampoline canopy is able to be used with a Bazoongi Jump Pod unit and provides you with a G3 safety enclosure to ensure the most risk-free experience possible. On top of that, it is also high quality, even to CPAI standards.

The product is made of polyester and has an internal frame on top of it made of G3 patented fiberglass. 



  • Very easy to assemble and has a zipper for simple opening and closing.
  • Great protection from the sun and rain.
  • The only real downside we saw is that the directions for assembly were not as clear as they could have been.

JumpSport Big Top Trampoline Tent

JumpSport Big Top | Cushy & Elastic No-Pole Safety Design | Giant Size...
  • Giant 11 Feet Across, 5 1/2 Feet High
  • Patent Pending No-Pole Safety Design
  • 3 Windows & 1 Door with Screens & Zippers

Next up, we have the JumpSport Big Top Trampoline Tent.

This product is decently large at 5 ½ feet tall and 11 feet wide. It also has eight sides, and is designed to look exactly like a circus tent. Because of its very large size, it should be able to slip over most trampolines of different sizes and brands.

This trampoline tent is said to work perfectly with JumpSport’s safety enclosures, making them a more secure pick as well. The door has a very easy to use zipper, making it safe for younger children to be inside with it completely shut. The tent also has a completely full floor as well, which can be added to any JumpSport safety features you already have on your trampoline in a matter of minutes.

For attachment, this is suspended by a few bungee cords on the top and bottom of the product.



  • Easy it is for anyone to assemble. 
  • There are a variety of trampolines that you can put this tent in as well.
  • The only real downsides we saw were simply that it wasn’t rain proof, and the inside of your trampoline will still get wet even with this tent up.

Jumpking Jumppod Circus Enclosure

Jumpking Jumppod 7.5' Trampoline Circus Enclosure Cover
  • Features. Mesh windows for ventilation. Side zipper for easy access.
  • Fits only with JUMPKING® JumpPOD 7.5' trampoline enclosure. Made in China.

This is another fantastic choice if your child really likes the idea of having their very own circus tent. The Jumpking Jumppod Circus enclosure has a very bright design filled with vivid, gorgeous colors. It is great for providing shade on really sunny days and will ventilate easy with mesh windows.

This design also has a zipper on the side to provide easy entries and exits. It is 7 ½ feet high and offers a G3 enclosure system.



  • Bright and fun the design! Children thoroughly enjoying the look of it as well as actually playing in it.
  • Another plus side was definitely how easy it was to assemble, and Amazon will even give you the option to ask for it to be installed when you buy it, if you are willing to pay a little more.

  • The only downside that we noticed was the sizing. This particular design will only fit on a JumpPod unit because of its specific measurements. 

Propel Trampolines Club House

Propel Trampolines Trampoline Club House, Multicolor, 15'
  • Zippered privacy Entrance ties open or closed. Trampoline is not included
  • 3 screened windows with adjustable covers,Weather resistant walls protect play area
  • One piece Assembly drops-over and ties securely to enclosure posts and trampoline frame

Propel Trampolines Club House is a great choice if you want a design that looks like an adorable little club house for your children.

The design is a multitude of different bright colors, and the entry offers a zipper that includes a tie to keep it open or shut. There are also three different screened windows with covers you can adjust – this feature provides you with resistance to all different types of weather conditions.

Assembly for this trampoline canopy is incredibly simple and is all done in one piece. You simply drop the tent over your trampoline and tie the product to the posts and frame.



  • The shade that this tent provides is incredible. It allows children to cool down easily, and the vented windows and screened door help with allowing them a breeze as well.
  • Another aspect we liked was the easy assembly – only having to tie down the club house was definitely appreciated.
  • The fact that the straps are not incredibly strong. They may break easily.
  • Another downside is the fact that this model only fits Propel and Kinetic trampolines that come with six poles. 

ACON Trampoline Tent for 14’ Round Trampolines

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Last but not least, we have the ACON Trampoline Tent. This trampoline canopy was made for 14 foot products, so keep that in mind if you want to purchase it.

The canopy looks like an oversized camping tent, which is a little more sophisticated looking than some of the other designs. It is also made out of an incredibly high-quality material for all types of different weather. The tent is very easy to put up and take down as well.

One aspect to note is that you will have to take off your safety enclosure (if you have one) before installing this product. It is a unique shape that cannot be placed on the trampoline if there are poles and a net on it already. However, it is a great replacement for those safety features as it covers the entire trampoline easily and efficiently.

For ventilation, the tent also has several windows and a zip up entrance door.



  • Bugs are easily kept out of this product, while still keeping a nice breeze coming through the windows. 
  • On top of that, it is completely weatherproof and perfect for kids who want to camp outside or just play in the tent all day.
  • The first complaint we have is that the straps used to tie the tent down were not as well made as the rest of the tent. They do break fairly easily.
  • Another downside was the directions for assembly not being as thorough as they could have been. This detail made it very difficult to install and much more frustrating than it needed to be.

Buyer’s Guide

Now that we have provided you with some of the absolute best selections for different trampoline canopies, let’s take a look at what aspects and features you should look out for when you go to buy one.

family outside around trampoline with tent assembled inside

The first thing you should keep in mind is where you live. If you live somewhere extremely hot with a lot of violent thunderstorms, you are going to need something much more durable (and most likely more expensive) than what someone who lives in a milder climate would need.

Keep in mind as well, that a lot of these designs are very different in how they look too. Your child might enjoy something brighter and flashier, like a circus tent, over something like the grey camping tent. Once you have it narrowed down to what you can afford and what is most durable, have your child weigh in on the decision as well.

Lastly, and probably one of the most important things to note, is the size and brand of your trampoline. As you saw from some of the reviews of these trampolines, certain designs will only work with certain shapes, sizes and brands. Make sure to ensure that the design will fit before you order it and attempt to assemble something that won’t even be able to stay on your trampoline.

Let’s Get to Choosing For The Best Trampoline Canopy

Now that you have done the research and found the design of your dreams, it is time to get to shopping. Need help putting up your new net or canopy? We got you covered! If you have previously tried one of these designs, what were your initial thoughts? If not, which one are you most interested in?

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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