Is there a way to stay in good shape while having fun? Is jumping on a trampoline a good workout? what muscles does it work? If you are tired of endless planks and burpees but looking for a new way to lose weight, boost your mood, relieve stress, or rev up your workout, then read more because this article is for you.
Jumping on a mini-trampoline can help you burn the extra calories and at the same time help you build a more defined body.
Is Jumping on a Trampoline a Good Workout?
Jumping on a fitness trampoline is a relatively new but now very popular workout practice that involves aerobic exercises. It consists of using the trampoline in fitness activities and combining aerobic steps with jumps on the trampoline. In about 20 minutes you can achieve amazing fitness benefits.
On top of that, jumping on a fitness trampoline is a very efficient way to stimulate lymph flow to naturally detox your body. Rebounding can help you fight cellulite and is an entertaining way to workout. The last one is critical to keep your workout motivation going.
How Does it Work?
Every time you jump on a trampoline you finish landing with twice the force of gravity. This up and down movement has multiple health benefits working out every muscle of your body.
Compared with other aerobics exercises, rebounding is gaining a lot of popularity for the home workout community and I can see why. You can use it at your convenience, burn calories, tone your body, build strength, and boost your happiness.
That means you get the most from your existing or new workout routines. Now let’s find out if it is worth your time and investment.
How Effective is Working out on a Trampoline?
Jumping on a trampoline is a good way to fuel your workouts. In the article on how to keep your motivation to workout at home, I pointed out the importance of doing the exercise that you truly enjoy.
Of course, everybody has to have their own experience but to me, training on a trampoline is a phenomenal exercise to mix out exercises. It is so beneficial you won’t want to stop once you feel the difference.
Mixing up your workouts gives you variety, a fresh challenge to help you keep the motivation up while making progress. If you are a beginner following a training program is key but blending your routines will help you reset your mind and even your mood.
While you exercise with the trampoline you do not feel the workout as intense as traditional exercises because of the fun factor, but a person with 175 pounds can easily burn from 100 to 400 calories in 30 minutes.
There are different types of bounce you can do on a trampoline to maximize its potential.
>>>You can check more about the calories you can burn on a rebounder here…
Is Rebounding Good For Weight Loss?
Jumping on a tramp is an excellent workout for weight loss. To begin with, you always need to start slow and then increase the difficulty by completing small but consistent daily workouts. People like to perform aerobics exercises but also jogging and running in place.
The American Council on Exercise (ACE) found during a trampoline workout session, men can burn an average of 12.4 calories/minute, while women burn 9.4 calories/minute while exercising on a mini-trampoline.
Jumping on a trampoline is convenient but also a very effective form of workout. You can burn more calories per minute and engage more muscles than if you were even running, on top of that is gentler on the joints.
What Muscles Does the Trampoline Work?
*Jumping on a Trampoline Tone Your Arms
The repetitive motion of Jumping on the trampoline works your whole body, and even though the primary point of contact is the legs, it also helps to build muscles on your arms.
When bouncing, you exert your arms while landing, giving you the extra power when lifting for the next jump. The good thing about these forms of exercise is that it is easy and you feel comfortable doing it.
Trampoline Exercises for the Arm
- Repetitive Motion Arm Exercise – this involves pumping your arms forward and backward. You can also add some punches.
- Hand Weight Arm exercise – this involves holding weights as you jump on the trampoline.
- Body Weight Arm Exercise – this is the use of your body weight as you jump.
Note: For people with balance issues, it is recommended to use a stabilizer bar for added security.
*Tone Your Abdomen and Upper Core
One of the areas where people tend to be more dissatisfied is abdominal. This is inevitably near or at the top of the list. Although flat abs are fairly difficult to achieve, it is possible by rebounding on a fitness trampoline.
Jumping up and down activates your abdominal muscles faster than you think. Even when holding your balance, you are putting a lot of stress on your core. This is possible because you coil your body right before you make your jump and this contracts and releases the muscles in your abdomen.
The constant movement helps to make the muscles of the abdomen more defined and toned, and it also causes less pain compared to other abdominal exercises like crunches and sit-ups.
Trampoline Exercises You can do for the Abdominals
- Jump and tuck exercise – this entails jumping up and down, bringing your chest down to your knees, and landing on your feet. This works your upper and lower abs perfectly.
- Touch Elbow to Knee – this works out your major abdominal muscles. It is done by standing straight and clasping your hands behind your head and then touching your right elbow to your left knee and the left elbow to your right knee.
- Body Twist Jump – this involves twisting your body from one side to the other while jumping on the trampoline.
- Jumping Jacks – you squeeze your abs and jump outwards wider than your shoulder while both feet are slightly wider than your shoulder.
Remember that in order to achieve your goals you must be consistent and slowly progress your routines toward more difficult exercises.
*Tone Your Glutes
The glutes are the largest muscles in the body and it is responsible for maintaining power and balance when jumping, running, and walking.
The glutes consist of three muscles which are the glutes Minimus, glutes Medius, and glutes Maximus, all of which act as the primary mobilizers of the thighs and hips. When we jump on the trampoline, our hips are being constantly engaged strengthening them in the process.
Trampoline Exercises for the Glutes
- But kicker jumps – this entails jogging in place and bending your knees to kick your foot back. Make sure you jump on the center of the trampoline rather than the edges.
- Seat drops – this involves standing in place and extending the legs out.
*Tone your Legs and Thigh Muscles
Bouncing on a trampoline is good training that strengthens your legs and pelvic muscles, including your buttocks and hips. While equipment at the gym focuses on separate muscle groups at a time, training with a trampoline will work all of your muscle groups at the same time and helps you tone them.
Type of Trampoline Exercise You can do
- Jogging on the spot and lifting the knees high to the height of the chest.
- Running in place also with high knee punches.
- The seated bounce – you sit on the edge of the trampoline and use your thighs to push yourself up for a bounce.
Another movement that will yield good results are opening your legs to the side as you jump, this can be one leg at a time or both at the same time.
*Build Strength in Your Upper and Lower Back
When you jump, the entire body receives the G-force impact. This form of training is interesting because it strengthens your back and protects you from back pain. Moreover, a strong back also helps you maintain a beautiful posture as it normally forces you to keep your back straight as you go up and down.
Rebounding is a low-impact form of exercise and because of that, it lowers the risk of back injuries. The back is needed for basically everything, and trampoline exercises help you develop the strong back we all need.
Note: If you have a compromised back, please consult with your doctor.
Trampoline Exercises for the Back
- Straight jumps – simple jumps which are not too high.
- Tuck jumps – bouncing and bringing your knees to your chest.
- Pike jumps – having your entire body straight as you jump.
Other Advantages of using a Fitness Trampoline at Home
*An Affordable Alternative for Working Out at Home
If working out at the gym is not practical or recommended for your lifestyle, rebounding is a viable home exercise that could support your fitness goal. A fitness trampoline is probably the only exercise equipment that you will ever need for an at-home workout program that will benefit your whole body.
As you can see, there are plenty of benefits you can get by working out with a fitness trampoline.
*Friendly Workout for Your Joints
Working out can sometimes stress your body to the point of deterioration and can be harmful to your joint muscles. If you like to run or jog but have concerns about your joints, exercising with a trampoline can be beneficial. The bouncing mat absorbs the shock instead of you pounding on the pavement while jogging or running.
Now, let’s examine the muscle groups you exercise when working out at home with a fitness trampoline.
*Jumping Improves Posture and Balance
A 14-week mini trampoline study concluded that the trampoline workout increased the ability of the elderly to recover their balance while falling forward.
When doing repetitive bouncing movements until you reach exhaustion, you are also working out your full body to build strength. With this, you improve your flexibility and coordination and will be less prone to falls or injuries.
*Decreases Blood Pressure
Workout with a trampoline can help you control high blood pressure without medication. According to the Journal of Sports Medicine Physical Fitness, following a rebounding exercise program decreases systolic and diastolic blood pressure values.
An ACE study found that a 20-minute trampolining burns the same calories as running 6 miles for the same amount of time.
*Boost Your Mood and Happiness
Bouncing doesn’t feel like an exercise. Thanks to the combination of aerobic, music, and possible singing you definitely experience an infusion of endorphins. A hormone that promotes happiness and self-confidence. Also, bouncing on the trampoline is so simple that it is suitable for the young or elderly.
Before You Buy a Fitness Trampoline Take the Following Considerations
Be aware of the two types of rebounders:
- The spring-based
Difference between spring-based and spring-less fitness trampolines
Spring-less trampolines have a high elastic bungee band while the others use metallic springs. which one is better? Neither of them is better than the other. The best rebounder is the model that fits your bouncing style and needs.
If you want to choose a bungee rebounder, they tend to provide a quieter bounce than metallic Springs. Elastic cords usually provide a softer bounce style while spring rebounders give you more resistance. Be aware that you need resistance to burn calories. Bungee cords lose tension with use while spring can last you longer.
Mini-trampolines with bungee cords allow you to jump higher but please know that for an effective workout, you need to push down on the mat not jumping higher.
If you are like me and want to jump on spring rebounder, go with the Cellerciser is a bit pricy but totally worth it. The quality and comfort of this rebounder are remarkable and the springs system tends to last a lifetime.
I also recommend the Jumpsport 370 overall bungee rebounders because the bungees are durable and the unit allows you to adjust the tension to your weight to get optimum g-force.
Exercising with a mini-trampoline will never be a chore and is suitable for all ages. It helps you exercise the whole body and is by far more enjoyable than many other forms of exercise.
People who regularly rebound, exercise for longer sessions because time flies when you’re having fun! That is the secret to keep the motivation to workout at home, it resides in doing the exercises you enjoy.
Bouncing repetitions will help you build muscles as well as burning fat quickly. It also has the added benefit of boosting mood and enhancing flexibility and balance. It literally takes your workout experience to a new arena.
Now is your turn,
Have you done a workout on a fitness trampoline before? What trampoline brand do you have? If so, how has been your experience?
Please leave us a comment below, I would love to hear your feedback. And, If you have any questions or concerns about this topic, I will be happy to respond to you as soon as possible.
To your workout success!