Tired of boring workouts? Rebounding exercise is a fun way to whip yourself into shape – and feel like a kid again. The best part? Rebounders are small trampolines that can fit in any room of your home, so you can exercise while watching your favorite TV show or listening to music. Whether you’re a complete newbie or an advanced rebounder, we have a workout routine for you.

Rebounder Workout General Information

Before we dive into the rebound exercise routines, there are a few things you should know about rebounder workouts:

  • Don’t forget to breathe while you’re rebounding!
  • Keep a challenging pace, but don’t go overboard. You should be able to hold a conversation while you’re exercising.
  • Stretch before and after your trampoline workout to prevent injuries.
  • If you’re worried about balance, consider ordering front or sidebars to add support and help you build your confidence.
  • Wear comfortable clothing while you jump.


Many fitness websites have given praises about the rebounding exercise benefits using the mini trampoline or the rebounder. Many fitness practitioners claim that trampoline exercises enhance:

  • Person’s overall fitness
  • Build bone density
  • Improves heart rate
  • Prevents depression
  • Spur lymphatic drainage
  • Physically strengthens the muscles
  • Enhances balance strengthens joints
  • Boost the health of every cell in the body
  • Release harmful toxins
  • Helps circulate oxygen throughout the body to increase energy

Although these are some noted health benefits of trampoline exercises, some experts say that these claims are unproven. Some say that rebound exercise requires more effort than regular running. Does having a rebounding exercise routine work? According to a NASA study that was completed in 1980, rebounding on a trampoline is 68% more effective than regular jogging and requires less effort.

Beginner Rebounding Workout

Is this your first time rebounding? Try this gentle but challenging workout to get your heart going and your body moving.

Heel Lifts

Bounce up and down gently, alternately lifting your heels off the mat. Be sure to keep your soles on the rebounder.

Light Jogging

Pick up the pace a little by bouncing a little bit higher and at a quicker pace. Keep lifting your heels alternately while keeping the soles of your feet on the mat.

Light Bounces

Jump lightly, keeping your feet no more than four inches off the mat.

Start out by performing this workout for three minutes, three times a day (one minute per exercise). Eventually, work your way up to six minutes, two times per day (two minutes per exercise).

Intermediate Rebounding Workout

Ready to take it to the next level? Give this intermediate workout a try once you’re confident in your rebounding skills.


Begin with a light jog on the mat and work your way up to a brisk pace. Gradually lift your knees higher to make the exercise more challenging.


Begin jumping on the rebounder, keeping your feet no more than six inches off the mat. Feel free to keep your arms at your side, or for a more challenging upper body workout, keep your arms stretched out to the side.

Advanced Rebounding Workout

If you’re already fit or have been rebounding for a few weeks, this advanced workout will really give you the challenge you need to see the results you want.

Higher Jumps

Jump as high as you can while lifting your knees upward. Keep your arms stretched out to work your upper body and maintain your balance.

Adding Weights

One of the best ways to make your rebounding workouts more challenging is to add weights. Simply hold a dumbbell in each hand while you bounce on the trampoline to work your muscles. Lifting your arms above your head will tone your shoulders and arms. Holding your arms to the side will tone up your chest.

Trampoline Workout Video

Here’s a good 20 minutes rebounding workout video that you can follow.

As your fitness level progresses, you can try new moves, like kicking or incorporating mat sit-ups into your routine. The beginner routine is short and sweet, but by the time you work your way to the advanced routine, you should be rebounding for 20 minutes, one or two times per day.