Trampoline Fitness & Exercise

Trampoline Fitness – What Exercises Should You Try?

Trampolining is popularly promoted as an effective and fun way to exercise. Also known as rebounding it has been said that this type of exercise is about 70% more effective when it comes to fitness training compared to jogging around a track in the same period of time. Even the more intense trampoline exercises inflict less joint and bone impact when compared to running. This style of exercise will improve your balance, burn calories and build lung and heart fitness. Below are four of the best exercises that designed for trampoline enthusiasts.

Vertical Elevation Dance

As with every type of trampoline exercise, the movement of the Vertical Elevation Dance involves jumping. However, when you are at the top of a jump at the stage that you are hovering above the jumping pad you can add in dance moves. Some popular moves include pulling the knees up to the chest, energetic kicks or a full-body twist. Make sure that you return to a straight upright position before you land back on the pad. It is advisable to jump using music beats with speed and rhythm and choose the dance routines which will emphasize on the muscles you would like to build.


Every time you bounce, you are fighting against the gravity pull. This means that the higher you can jump, you increase the amount of energy used that translates into increasing your calorie burn. Every time you land on the trampoline you are accelerated back up that forces the muscles to respond to around three times more than the force related to gravity. This rebounding effect also contributes to fine-tuning your balance.

Simple Vertical Bounce

The majority of the trampoline exercise fitness experts will agree that a Simple Vertical Bounce routine is a fantastic exercise for overall muscle toning. The cycle that repeats itself between multiples of gravity and weightlessness enhances lymphatic system processes that encourage clearing out the waste in your body as well as stimulating the immune system. This exercise requires you to jump in smooth types of movements in the middle of your jumper. Make sure that you are bouncing hard enough that your feet will lift from each elevation.

Jumping Jog

This particular exercise offers the benefits associated with trampoline jumping and jogging. However, the exercise is free from the high-impact stress related to street running. This routine starts with a couple of warm-up jumps so that you can maintain your balance. Begin to slowly increase how high you jump and once you have a steady rhythm going with your higher jumps, land on one foot and then the other with every jump to begin your jog. Lift your knees as high as possible with each step and continue this exercise for at least three minutes. If you are looking for higher calorie burning options and a more intense cardiovascular workout, increase the time.


NASA conducted a study that proved that just 10 minutes exercise on a trampoline is an even better cardio workout compared to 33 minutes of a fast jog or running. In addition, the action of bouncing promotes the flow in the body to get rid of waste and toxins.

Muscle Toning

Muscle suppleness and tone improve, and the fat percentage decreases when using this type of exercises. Regular exercise routines on a trampoline will improve your posture along with overall muscle health.

Low Impact Exercises

Even though this style fitness exercises offer intense workouts for the bones and the muscles, the jumping pad or mat absorbs around 80% of the shocks from each rebound. Unlike running or bike exercises, these jumping exercises offer an over-all workout while decreasing the risks related to injury of the joints. These exercises are an ideal option for individuals undergoing rehabilitation or with limited mobility.

Improved Health

Trampoline fitness assists in increasing the metabolic rate in your body as well as improving the way your body burns calories. Due to the G-force felt while exercising, the cells strengthen as well as boosting the activity levels of your immune cells decreasing your risks of getting sick and keeping your natural defenses up.

Stress Relief

Trampolining assists in decreasing the risks of various bone conditions like osteoporosis, fractures, and brittle bones. When you put your musculoskeletal system under slight yet repeated stress while bouncing this allows the bones to strengthen to handle the pressure of the rebounds. In addition, the condition of your bone mineral will improve while the trampoline pad or mat absorbs nearly all of the impacts to protect your joints and bones while you are exercising.