Jumping on a Trampoline vs Running – Is it Really Convenient?

Many fitness enthusiasts have for a long time debated which is a better form of exercise between jumping on a trampoline vs running. Even though both exercises serve the same purpose and give similar end results, there are still pros and cons.

If you are here to know which is better or just here to help in your decision-making, read on as we take the two exercises and compare them side by side.


If you want to choose an exercise, you would want one that can deliver in a certain amount of time. So, the efficiency of an exercise is a very important characteristic to be considered when choosing a workout routine. If the exercise is inefficient then why bother engaging in it in the first place?

As for running and jogging on a trampoline (rebounding), they are both good cardio workouts that have the same positive characteristics. They both lower blood pressure, lower heart rate, increase muscle tone, and burn calories.

In fact, the American council of exercise conducted an experiment to determine if rebounding can live up to running in terms of efficient results achieved by the latter. The results they got from the experiment were impressive, the rebounding not only delivered the same result as running but participants confessed to enjoying jumping off the mini-trampoline more.

But the calories burn differ in each exercise

According to calorie-counter, running(or jogging) burns 105 calories per mile when done right. Healthline said that it takes an average in-shape runner 9 to 10 minutes to run a mile, a beginner would take about 12 to 15 minutes.

The calorie counter also said 30 minutes on a mini-trampoline burns about 210 calories. If these are compared, we can agree that running burns more calories because if you run 3 miles in 30 minutes you would have burnt 315 calories while rebounding burns 210 calories.

Rebounding Benefits over Running 

While both running, jogging, and rebounding are both good cardio workout and offer same cardiovascular benefits, rebounding has other special benefits which give it an added advantage over the other forms of cardio in this article.

  • Flushing the lymph

Jumping on a mini-trampoline creates a rhythmic muscle movement which is needed to properly flush the lymphatic system. The lymphatic system is responsible for flushing out toxins and waste which are not useful to the body. So clean lymphatic system means a healthy body.

  • Improves balance and coordination

Rebounding improves balance and coordination in a way no exercise can. When we land on a rebounder, the body topples and tries to regain balance. Continuous repetition of this makes our body easily adapt to balancing in general. The striving for balance on the mini-trampoline also improves total body coordination. So you might find yourself more sturdy after rebounding. Who knows? Your dance moves might even improve.

  • Healthy bone

In an article published by the New York Times on the best exercise for healthy bones, it was discovered that running is good but jumping is far better.

Dr. Daniel W. Barry, an assistant professor of medicine at the University of Colorado, at Denver, and a researcher who has studied the bones of elderly and of athletes told New York Times in the same article that “Jumping is great if your bones are strong enough, to begin with. You probably don’t need to do a lot either”.

  • Decreases cellulite

Rebounding as simple as it is, has been shown to decrease the appearance of cellulite in individuals. Cellulite is an embarrassing skin condition that gives the skin an orange peel appearance. It affects a wide range of people, especially females, and is caused by body fat overlapping into the skin tissue. To know more about cellulite and how rebounding can help reduce its appearance, click here.

Which one is More Convenient?

When it comes to convenience, both exercises have their pros and cons.

Running, to start with requires no equipment apart from a pair of running shoes. But the shoes might be the least of your issues if you have an inhospitable terrain for running in your community or if you need to face cold inclement weather.

If not, put on your pair of running shoes, an earpiece, if you like, and go out to enjoy the fresh air while running.

Rebounding, however, only requires a mini-trampoline. The trampoline does not take much space in the house since many are foldable and can be used indoors, like in your living room, or outdoors, like your front porch.

The ability to use the trampoline anywhere makes it the best choice in case of unfavorable weather conditions. Some might argue that a treadmill can also be used for running indoors but a treadmill is far less compact and more difficult to maintain than a rebounder. On top of that, is not joint-friendly and is way more expensive.

Jumping on a Mini Trampoline VS Running Backed up by Science

To know which of the exercise options is more efficient and fit for astronauts and pilots, NASA carried out an experiment and concluded that rebounding has the edge over jogging for fitness efficiency. The space agency found that bouncing subjects the body to gravity acceleration and deceleration.

At the top of your bounce, you are exposed to a higher G-force two or three times your body weight for a fraction of a second, and at the deepest point of the bounce, you would experience weightlessness (a complete relaxation).

NASA concluded that while both jogging and jumping on a trampoline increased heart rate and oxygen consumption, bouncing provided greater muscle strength, bone-building, and endurance, with less fatigue.

In favor of running though, the European Society of Cardiology has proclaimed in an article that regular jogging shows a dramatic increase in life expectancy. This was as a result of research carried out by the Copenhagen City Heart Study.

Rebounding is, generally, of low impact on the joints. Using a mini-trampoline is friendly on the knees, ankles, hips, and other joints. This makes rebounding a favorite of those rehabilitating and of seniors. You can get a mini-trampoline if you are looking for a low-impact but beneficial exercise or just gift it to your loved one or senior you care about.

The effect of running on your joints is, however, discouraging in the long term—or should I say in the long run? Running, unlike rebounding, has a heavy impact on the knee. The force exerted on the leg is not really joint-friendly.

The act of running can send sharp pains to those who have had a history of any lower body bone injury, and seniors have reported lower back pain and knee soreness after a period of running.

Which one is Best to Avoid Injuries?

Jumping on a Trampoline vs Running - Rebounding Convenience

In terms of injuries, the rebounder is safer than running. Few people, after running, complain of lower back pain or knee and ankle pain which is a result of the impact of hitting the floor. When done wrong, running can cause sore body muscles.

Rebounding might be safe but let’s not rule out the event of falling off the rebounder though, which is very unlikely to happen. Some rebounders come with handles that you can hold to prevent that from happening.

If you are afraid you are doing the rebounding wrong and scared of getting yourself injured, you can check out different rebounding exercises you can do here.

This Youtube video by US certified trampoline fitness instructor, Chelsea Rush, also gives some seriously good coordination and stamina exercises of the rebounder packed into 33 minutes.

Now, If you ready to take action, the article below may help you

>>>> Best folding rebounders of 2021


  1. Who can use the rebounder?

The use of the rebounder is not limited to a group of people. Anyone can use it. However, you should consult your doctor before using it if you have health issues you might be concerned about.

2. Can you lose belly fat by jumping on a trampoline?

Rebounding is a cardio workout that helps in overall body fat loss. Since there is no spot reduction of body fat, jumping on a trampoline can help lose belly fat while shedding other body parts at the same time. To know more about losing belly fat, you can click here.

3. Can you burn fat and build muscles at the same time?

The short answer is Yes! In a small study featured in the Journal of Sports medicine and Physical Fitness, Obese women who engaged in a mini trampoline workout lost belly fat and got more fit. They also gained more muscle mass and improve their blood pressure. So it is very much possible to burn fat and build muscles at the same time.


Rebounding is a fun activity most of us did as kids. Even though no one would give you a “Thanks-for-coming-to-our-party” gift after working out, the exhilarating experience of bouncing on the rebounder is sure fun in itself and that is what matters.

When you find fun in your workout, it makes the experience easier for you and it also makes it so easy to accomplish your goals. For those reasons, so many people opt for the rebounder for this very purpose.

However, if you are still having a hard time deciding which to choose between rebounding and jogging/ running, you can engage in both in a form of cross-training. That way you enjoy the benefits of rebounding and running and there is a variation in your workout which makes it less monotonous.

This is your time to shine. The need to be better than yesterday is always there!

Now, it is your turn, do you workout at home or at the gym as a habit? Have you used a mini-trampoline before? What do you think about this type of fitness equipment? and, if you have any questions or concerns, please leave us a comment below.

I am here to help you out in this AMAZING journey to become your better version.

Thank you for reading!


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