Jump Rope VS Trampoline – Which Will Better Support Your Effort?

The jump rope and the mini-trampoline are both play kits among children but who says adults can’t also join the party? These pieces of equipment, crude as they are, deliver powerful benefits to both our mental and bodily health. In our Jump rope vs trampoline rebounder comparison, you are going to see they both involve jumping but that does not mean there are no big differences between them.

If you are contemplating which one to engage in, no worries, I’ve got you covered.

Before I proceed, I’d sharply address this issue of confusion among beginners. Beginners and a few fitness pros often tend to confuse recreational trampolines with fitness trampolines.

You might think they are very similar, but the differences are actually apparent. Not all trampolines are meant for fitness’ sake.

Recreational trampolines

This type of trampolines are usually big and deliver a softer bounce for jumping. They are meant for recreational purposes and outdoor activities, using them for fitness would not deliver the same workout results.

Fitness trampolines

Tend to be sturdier and smaller. Usually do not accommodate more than one person at a time and the spring system is stronger for a healthy sturdy bounce. With this form of workout, the idea is to push deep into the mat, the more bounce per minute the better.

Jump Rope VS Trampoline Rebounder Comparison

*Health benefits

Jumping on a rope and using a fitness trampoline are both cardio exercises that tone your body, burn body fat, and improve cardiovascular health.

You benefit immensely if you engage in any of these exercises. I will tell you more about what you stand to gain when you engage in any of these two exercises in this same article.

*Variety of exercises you can engage in

As efficient as they both are, the fitness trampoline has an edge over the jump rope. The jump rope cannot be used to perform a wide variety of exercises, unlike the fitness trampoline.

The ability to perform a different variety of exercises with a piece of equipment makes working out with the equipment fun. That aside, it also allows you to target different muscle groups. More reason to invest in the fitness trampoline as you can never get bored while working out. You can even invent your own type of exercise on the fitness trampoline in the long run.

*Impact on the joints

Hitting your lower body against the ground while jumping rope can have a high impact on your joints. The adverse effects of this are not immediate. The high impact can cause future problems like lower back pain and pain in the lower limbs.

Using a fitness trampoline will deliver a low-impact form of exercise that your joints will thank you for in the future. People generally assume low-impact means ineffective exercise.

This is a big misconception,

The low-impact is referring to the impact of the exercise on joints and it in no way means the exercise is not efficient. Besides, fitness trampolines have also been found to increase bone density and reduce osteoporosis.

*Calories burnt

To determine the exact number of calories you can burn with either of these pieces of equipment, kindly read on as I explain.

Firstly, there are a lot of misconceptions about how many calories you can burn when you engage in certain exercises.

When calculating the number of calories burned by an exercise, the following factors are usually taken into consideration:

  • The Metabolic Equivalents (METs) of each Exercise [1]
  • The weight of the person working out
  • How vigorously the person is doing the exercise
  • And other factors such as the rhythm, consistency, mood, and motivation to exercise.

To find out the METs value of each exercise we are using the following studies:

Let’s start with:

Aerobics with Fitness Trampoline

  • A 2018 Study published in the German Journal of Sports Medicine. The study found that jumping on a fitness trampoline has an average of 8.9 METs (6.6-11.1 METs).
  • Another study by Biology of Sports institution published similar results. Healthy Bounce – Very light <2.4 METs); Light bounce 2.4–4.7 METs); Moderate Aerobic Effort 4.7–7.1 METs); Vigorous Aerobic effort 7.1–10.2 METs).

Calories Burned with Aerobic Fitness Trampoline Chart

Needak Soft Bounce Rebounder
  • Activity time: 30 minutes
  • Moderate Effort -Aerobic Jumping using a fitness Trampoline (METS=6)
Weight120 lbs.150 lbs.180 lbs.200 lbs.250 lbs.

Vigorous Effort – Aerobic Jumping using a fitness Trampoline (METS=8.9)

Weight120 lbs.150 lbs.180 lbs.200 lbs.250 lbs.

Training Jumping Rope

A study made by the Med Science of Sport revealed that the average MET value at the different rates ranged from 11.7 to 12.5. This piece of information buttressed other studies [2] that concluded that jumping rope is a very strenuous exercise.

Since there is no specific number of calories that can be agreed upon because of the varying bodyweight of individuals. The table below shows the average number of calories burnt for each exercise.

Calories Burned Jumping Rope Chart

  • Activity time (minutes): 30 minutes
  • Moderate -Jumping Rope Activity level (METS=11)
Weight120 lbs150 lbs180 lbs200 lbs250 lbs

Vigorous effort Jumping Rope Activity level (METS=12)

Weight120 lbs150 lbs180 lbs200 lbs250 lbs

The following values have been tabulated using METS to Calories Calculator.

You can also click on the link to check the number of calories you would be burning specific to your body weight.

So which one is better for weight loss?

Both can definitely help with your weight loss journey. However, you need to create a calorie deficit for you to see significant improvement. For example, you can reduce 300 calories from your diet and this can be as easy as avoiding 2 cans of soda a day and then burn 300 calories by exercising. Here you have a deficit of 600 calories daily.

Both the jump rope and the fitness trampoline burn enough calories to help you tone your body and lose body fat. However, the jumping rope burns more calories because but it requires more effort and it has the slight drawback of being harder on your joints, especially the ankle and the knee. Training with a fitness trampoline, in comparison, is gentler on joints.


Getting a jump rope would literally cost you less to nothing.

A fitness trampoline on the other might cause you to spend more. However, it is worthy if this is the type of workout you would enjoy.

In my experience, any fitness equipment you can enjoy is more effective than anything since you are going to actually use it. You should make sure you get a quality trampoline though even if it might cost you more. The extra cost would benefit you in the long run.


When it comes to convenience, the two pieces of equipment are both easy and convenient to use. They do not require other equipment to use.

You should wear high top tennis shoes or tennis shoes with good ankle and arch support to use the jump rope though to avoid injuries like a sprained ankle. To use the fitness trampoline, you can use a pair of socks to avoid skin injury from the texture of the fabric. You can wear shoes also if that’s what you prefer.


Both the jump rope and the fitness trampoline are safe to use. In fact, kids can use them with proper supervision though.

Nonetheless, proper precautions should be taken while using the pieces of equipment.

*Body parts worked

Both the mini-trampoline and the jump rope work the muscles in the lower leg, thighs, hips, arm, and abs. The muscles in the leg would be worked extra hard because your body is acting against three different resistance; your body weight, the force of gravity (g), and the reaction force from the floor or tramp.

Who can use them?

Although both pieces of equipment are easy to use by almost anyone, there is a restriction on who can use them.

The jump rope, for instance, cannot be used by seniors, those rehabilitating, and those suffering from any injury that is affecting the lower body part. The reason being the high impact involved during the exercise. The high impact affects the joints which seniors and those rehabilitating find very painful.

The fitness trampoline, in contrast, is low-impact enabling both seniors and those rehabilitating to benefit from it without fear of injury on their joints.

Benefits of both the jump rope and the fitness trampoline

Like I said earlier, using both the jump rope and the fitness trampoline is very beneficial to our health. Here is a list of few benefits you would get from using these pieces of equipment.

  • Both improve bone density and gets rid of osteoporosis
  • Flush your lymph system
  • Help in getting rid of cellulite
  • Both boost the immune system
  • Both improve mental health
  • Both increase, stamina, concentration, and focus
  • Both deliver an effective cardio workout
  • Both increases coordination and balance
  • Both increases flexibility
  • Both relieve stress
  • Both can be used by any fitness level
  • Both are good for your body posture
  • Both are very easy to use

To know more about the benefits of using a fitness trampoline to rebound, check out this article.

What to look out for when you are getting either

When getting either of the two equipment, these two key factors should be considered.

  • Length

This is especially for the jump rope. You should get a rope with a good length. To know the length that matches your height, you can place your leg on the middle of the jump rope and vertically straighten the rope, if it reaches your shoulder height then it’s the perfect fit.

  • Quality

You might think quality does not matter while getting a jump rope but the reverse is the case. You should get a rope that would last long to save you the trouble of getting a new one now and then.

As for the rebounder, quality really matters!. There are different kinds of rebounders out there, while getting one, you should make sure the quality is top-notch. This would save you from future injury and regret. Although it might cost you extra, it is definitely worth it.

Types of bounce on the trampoline

There are different types of bounce you can engage in when you are on the trampoline. But the type of bounce you do depends on your age, fitness level, and health condition.


There are two main different types of bounce; the healthy bounce and the aerobic bounce.

The healthy bounce:

is meant for those that don’t want to get vigorous exercise but still burn some calories. Seniors and those rehabilitating are those who usually engage in this but it is not restricted to them alone. 

Those who lead a sedentary lifestyle and want to get active in one way or the other can also opt for healthy bouncing on the trampoline. The top benefits of healthy bouncing are to maintain fitness level and get the heart pumping. It is usually done at a slow and steady pace.

The aerobic bounce:

Is more vigorous and intense. Because of its vigorous nature, this type of bounce is targeted at younger people and those who want to burn a lot of calories. It’d get your heart racing in no time. The main benefit of the aerobic bounce is to burn calories and get your cardiovascular system up to par. It is usually fast-paced.

Final thoughts

Both the jump rope and the fitness trampoline are very effective pieces of equipment that can be used to get effective workouts. Nevertheless, there are a few differences between them. If you have a hard time deciding which one to use, just try both and find which one you enjoy.

Because rebounding is getting a lot of popularity in the fitness industry, the variety of mini-trampolines is vast. However, let’s narrow it to the best based on the fitness and weight of the user.

  • JumpSport
  • Cellerciser rebounder

If you are a beginner looking for an entry-level fitness trampoline go for the JumpSport 250 model. It provides a quiet and stable bounce plus a workout DVD.

If you are a senior, have more than 200 pounds and are serious about rebounding exercise, the support, quality, and durability of the Cellerciser are superb.

You may want to check our Cellerciser full review and comparison guide here.

If you have any questions or comments, you can air them in the comment section. Thanks!


  1. Mini-trampoline enhances cardiovascular responses during a stationary running exergame in adults. 2018 Study. https://www.ncbi.nlm.nih.gov/
  2. The Effect of Several Weeks of Training with Mini-Trampolines on Jump Performance, Trunk Strength, and Endurance Performance, Study. https://www.germanjournalsportsmedicine.com/
  3. The effect of rope skipping rate on energy expenditure of males and females, study.https://pubmed.ncbi.nlm.nih.gov/
  4. Exercise intensity and energy expenditure during a mini-trampoline rebounding exercise session in overweight women, February 2017. Science & Sport – study
  5. Putting mini-trampoline to the test, October 2016. Ace fitness.

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