One of the biggest reasons people quit working out is getting bored with the same old, same old. Well, today, we’re going to introduce you to a workout that is so much fun you won’t notice that you’re exercising. It’s called trampoline cardio.

There are many health benefits to running, but let’s face it, pounding the treadmill is not exactly the most exciting thing. Trampoline cardio, on the other hand, is exhilarating. It will make you feel like a kid again.

And the best news is, it’s great for your health!

Health Benefits of Trampoline Cardio

Working out on a trampoline is not only loads of fun but also perfect for you. Whether you’re jumping on a full-size trampoline or a rebounder, you stand to gain many health benefits.

We all need to do cardiovascular exercises, so why not do it on a trampoline? It’s an excellent way to burn body fat and calories. It will also improve your physical fitness. Believe it or not, it’s just as good as running, but it’s a lot more gentle on your body.

And that’s not all.

Jumping on the trampoline can keep you healthy by improving your lymphatic system too.

The lymphatic system is an important part of your immune system and helps your body eliminate toxins. This system is about movement and exercise. When you bounce on the rebounder, you increase your lymphatic flow by as much as 15 times. That increased flow boosts immunity and can even slow down the aging process.

Some of the other incredible health benefits of trampoline cardio include:

  • Increases bone mass and strengthens the skeletal system
  • Increases circulation
  • Full body exercise that is gentle on the joints
  • Improves posture and balance
  • Strengthens muscles throughout the body
  • Improves the cardiovascular system
  • Increases metabolism
  • Enhances coordination
  • Strengthens the core

How Often Should You Jump on a Trampoline?

According to the American Heart Association, adults need to do at least 150 minutes of moderate-intensity cardio every week. Trampolining is an excellent example of that. You can also increase the intensity of your jumping to make your workout more vigorous. In that case, you will need to do just 75 minutes per week.

The AHA also recommends that adults do strength training exercises at least twice a week. The brilliance of trampolining is that it takes care of that requirement too.

Studies find that people who jumped on a trampoline four times per week for eight weeks lost weight, strengthened their cores, improved muscle tone, increased endurance, and strengthened their cardiovascular fitness.

Recommended Read: Different Types of Trampolines

How Many Calories Does Trampoline Cardio Burn?

One of the things that we love about trampoline cardio is that it burns a ton of calories. To lose weight, the American College of Sports Medicine (ACSM) recommends that adults burn between 200 and 300 calories for each 30-minute session of exercise. That boils down to 6.7 to 10 calories burned per minute.

In a study done by the American Council on Exercise, mini-trampoline workouts burned an average of 12.4 calories per minute for men and 9.4 for women. That’s equal to running 6 miles per hour (mph) or biking 14 mph.

A simple trampolining routine will burn between 200 and 300 calories every 30 minutes. If you increase the intensity, you can potentially burn double that.

NASA’s Journal of Applied Physiology says that when you compare trampolining to jogging, jumping on the trampoline is 68 percent more effective. Pretty great, right?

Gymnest Trampoline
Photo by Andrea Piacquadio from Pexels

How Long on a Cardio Trampoline Equals One Mile?

Many of us track our steps every day. And we often gauge our walk or run by distance. You know what it’s like to walk a mile, but do you know how cardio trampoline measures up? It turns out it’s pretty darn good.

In fact, you can bounce the equivalent of jogging a mile in just five to eight minutes.

According to this handy steps conversion chart, if you do a cardio trampoline session for 30 minutes, it’s equivalent to taking 3180 steps. That’s amazing! The best part is, bouncing is so much fun that you won’t even notice how much work you’re doing.

Simple Exercises You Can Practice on the Trampoline

Okay, now that we’ve talked about some of the greatest things about trampolining, let’s get to some of the best exercises you can practice.

There are countless moves and combinations that you can do in a trampoline cardio workout. But today, we’re going to go over some of the most common jumps.

Before we get to the exercises, though, we need to discuss the proper form.

First of all, people often ask: “Should I wear shoes or go barefoot?” The answer is you can do it either way. If you feel like you need a little more foot and ankle support, you should wear some comfortable workout sneakers or running shoes. But before you lace up your runners, give it a try barefoot. Many people prefer to jump without shoes.

It’s also crucial that you keep your core tight when you bounce. That means pulling in your stomach and keeping your spine straight. You want to hinge a little at the hips, but your back should remain flat.

One of the common complaints of people following their trampoline cardio workouts is that they have a sore lower back. That can happen when you don’t keep your core tight.

If you want to increase your intensity in cardio trampoline sessions, you can add arm movements. The more you move your arms, the higher your heart rate will go. If you feel like you need to slow it down a bit and catch your breath at any point, the first thing you should do is drop the arms.

One last thing to keep in mind while you’re jumping is that you should never lock your knees. Keep them slightly bent throughout the workout.

Basic down jump

If you ever jumped on a trampoline as a kid, then you know what it feels like to bounce. But there’s a difference between just jumping for fun and doing a trampoline cardio session.

The trampoline exercise that you will use the most is the down bounce. Sometimes it’s also called a health bounce. The idea is to concentrate on pushing your feet down into the mat. Instead of trying to jump high, you will focus on the down motion.

You can think of it like you’re trying to bounce without hitting your head on a low ceiling.

Start with your feet about shoulder-width apart and gently bounce without letting your feet leave the trampoline. Once you feel comfortable with the movement, start pushing your feet down harder and allow your knees to bend as you bring both feet a few inches above the mat.

Recommended Read: The Best Exercise Trampoline Options to Help You Get Fit in No Time

High jump

The next move we’ve got for you today is the high jump. This exercise is more like the jumping you did as a kid. It’s the opposite of the down jump. Instead of focusing on pushing your feet down into the trampoline, you will try to jump up high.

The high jump is a slower movement, and it takes less effort than the quicker down jumps. For this reason, use it as a chance to catch your breath.

You can do the high jump with your feet in any position. If you do it with your feet together, you will work more of your inner thighs, And if you do it with your feet apart, you will work a little more of your glutes.

We’ll talk more about HIIT workouts on the trampoline in a minute, but if you’re doing this on an exercise trampoline, you can do the high bounce during the rest period. It’s not a full rest, obviously.

Instead, we call it “active rest.” It’s a way to recover and lower your heart rate slightly without stopping your movement.


You know how to do jumping jacks, right? Well, you can also do them on a trampoline.

The basic jack movement is a combination of down jumps. Remember that you want to push your feet down into the trampoline on every bounce. Alternate your jumps with feet apart and feet together.

As we discussed earlier, you can increase your intensity by adding arm motions. A good rule to remember is the higher your arms, the higher your heart rate.


One of the more fun jumps on your cardio trampoline is the twist.

If you are a beginner, start with your feet about shoulder-width apart and gently bounce without letting your feet leave the mat. After you get the bounce down, try lifting your heels off the trampoline and aim them to the right and left so that you’re making a twisting motion.

As you get more comfortable with the bounce, you can bring your feet together for the twists and make the movement more exaggerated.

High knee runs

Now, if you want to get your heart rate up and blast the intensity, then try high knee runs on the trampoline.

You do high knee runs on the trampoline the same way you do them on the ground. Focus on pressing one foot down into the trampoline as you drive the opposite knee up toward your chest.

Don’t forget to keep your knees slightly bent when you bounce and your core tight.

It’a high-speed exercise. Practice this one for speed. How quick can you get those knees up? You’ll find that you can go much faster on the trampoline than you go on the ground.


To do scissors, start with a basic down jump. Then bring one foot forward and the other back. Keeping your knees slightly bent, alternate which foot is in front on every bounce.

As you switch your feet forward and back, you can pump your arms like you’re running to increase the intensity. Bringing your arms up overhead will make it even harder.

Woman Jumping
Photo by Vidal Balielo Jr. from Pexels

Putting It All Together

Now that you know some basic moves, here’s how you can put them together to get a great trampoline cardio workout.

  • Basic down jumps for one minute
  • High jumps for one minute
  • Basic down jumps for one minute
  • Jacks for one minute
  • Basic down jumps for one minute
  • Twists for one minute
  • Basic down jumps for one minute
  • High knee runs for one minute
  • High jump for one minute
  • Scissors for one minute

This routine will give you a simple 10-minute workout. If you want to burn more calories and body fat, repeat this sequence two or three times.

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Looking for a Killer Trampoline Cardio Workout? We’ve Got You!

If you’re ready to progress to the next level and are looking for a full trampoline cardio workout, we’ve found three great ones for you.

Beginners and seniors

We love this trampoline cardio workout for seniors and people who are brand new to jumping.

This routine goes through some basic jumps, and you can do it with or without a balance bar.

Fat burning

Now, if you’re looking for an intermediate workout that will blast the fat and get you good and sweaty, try this one.

Remember that if it gets too intense at any point, you can make the movements smaller or go back to just a small basic bounce with your feet on the mat until you catch your breath.


A HIIT workout is a very efficient and effective way to exercise, and oh man, is it crazy intense.

HIIT stands for high-intensity interval training. It means that you spend periods of time working very hard, followed by short rest periods. But in trampoline cardio, you won’t totally stop moving. Instead, you will do an active rest.

Bounce Your Way to Better Health

We highly recommend trampoline cardio workouts. They are not only incredibly fun, but they’re also great exercise.

Fitness experts say there are four components to a well-rounded workout: cardio, strength training, balance work, and flexibility. Trampoline cardio checks all of those boxes.

It’s even more effective than running, but it’s much safer and gentler on your joints. So what are you waiting for? Grab that exercise trampoline, and let’s get bouncing!

Featured Image by Pixabay from Pexels

Last update on 2022-11-28 at 15:46 / Affiliate links / Images from Amazon Product Advertising API