Trampoline Workouts to Build Cardio

Trampoline Workouts to Build Cardio

Trampolines have become more than an amusement prop at kids parties or in the circus. In fact, they were used by NASA as an effective way to train astronauts and help them to rebuild loss of bone mass. Trampoline workout, also known as rebounding, is now becoming a popular, low impact activity with numerous benefits for overall good health.


So, What Is Rebounding?

Rebounding consists of mainly jumping on the trampoline. The reason why this type of exercise is so unique is due to the involvement of gravity. Going up and down motions, known as acceleration and deceleration, offers a strengthening effect to the muscles. It is said that 10 minutes of rebounding is near to 30 minutes of walking on the treadmill. You can follow an actual exercise routine or simply hop on your trampoline and happily hop away.


The Benefits of Rebounding.

A trampoline workout provides an excellent way to boost your metabolism and cardiovascular system. As mentioned before, it helps increase bone mass and fortify the skeleton. The lymphatic system has the most to gain from this activity. Because its main function is to transport immune cells throughout the body to support the immune system, jumping the trampoline serves as a form of detox to enhance immune activity.


It also helps to increase energy, endurance and burn calories. But the highlight of rebounding is how it conditions and tones the legs, thighs and buttocks areas, even the arms.


Trampoline Workout To Build Cardio.

Speaking of burning calories and muscle toning, trampoline aerobics are done through a series of exercise routines. Performed just like ground aerobics, but on the trampoline. It's actually easier on the joints and diminishes pressure on legs, ankles and feet at impact, unlike jogging and running. You get a full body workout without the potential injury.


To maximize results, it is generally recommended to do rebounding starting at about 15 minutes a day. Of course, this is subject to discussion with your physician to come up with a plan that is right for you.


Here are a few examples of exercises designated to get your heart rate going.


Basic Bounce.

This is great if you are just beginning.'s Basheerah Ahmad, founder of the fitness consulting firm 360 Transformation, suggests although it seems simple, it "tones your quads, glutes, and calf muscles".

1) You keep your feet 6 inches apart.

2) Bend your arms, keeping them at your side.

3) You slightly bend your knees, and begin to lightly bounce up and down, jumping about 6 inches up from the trampoline.


Core Rotation.

In other words, the twist. Doing this targets your abdominals, in this cas, being the major muscle group used for this exercise.

1) Keep your feet apart, about hip width.

2) Bring your arms to your chest height, elbows out like "wings".

3) As you keep your balance, start jumping keeping your entire body straight. Begin to rotate your torso in each direction as you bounce.

For a better visual of this exercise, you can see it depicted on


High Knee.

If you are already more athletic or ready to kick it up a notch, this exercise is for you. Perfect if you are preparing to run track or want a higher power move.

1) Keep your feet apart, about hip width.

2) Pull your knee upward alternating very quickly like you are running a very fast race, keeping your knees facing up to your chest.

3) Use your arms for leverage and balance by pumping them alternately as well.

This exercise uses the trampoline as resistance instead of giving you a spring boost, making your lower body muscles work a little harder.

You will also find a depiction of this exercise and other fun ones on


What Trampoline To Use.

They come in various sizes. But for personal use, the most endorsed trampoline is called the mini trampoline. Big enough for one user at a time, convenient and safe for home use. Great for beginners or those with minimal room space. They gauge between 36 - 40 inches, and deemed easy to transport and store.


Outdoor trampolines are the next up on the most commonly used. Perfect for backyards, you get to exercise in fresh air. Depending on your budget or family size, you can find them in many sizes.


Of course, the more you invest, the better the quality of the trampoline and durability of the springs. Either way, remember to follow the safety instructions, especially if you have children using them.


Don't have a trampoline or plan to buy one anytime soon? No sweat! You can join your nearest trampoline classes or rebounding gym. And if your lifestyle does not permit a commitment to a structure exercise group as such, you can schedule playtime fun at a trampoline park. Some even sell memberships where you can get group or visit discounts.


Just Have Fun.

Like any exercise regimen, the key is to enjoy yourself. Young and adult alike can make rebounding a gratifying experience while getting fit. Make working out a pleasure, not a pain. Enjoy!



Written by Elizabeth of Trampoline First.

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