Trampoline Exercises for Beginners: The Ultimate Guide!

Trampoline Exercises for Beginners: The Ultimate Guide!

If you’ve tried bouncing on a trampoline, you know how quickly it can get your heart pumping. Not only is it extremely fun but it also makes for a great workout! Exercising on a trampoline can help you strengthen your muscles, improve your balance and boost your endurance, all while relieving stress and anxiety.

If you have a trampoline at home (or you’re planning to get one), these exercises will have you sweating and working in no time. We’ll also look at the benefits of a trampoline workout and how you can stay safe while you jump. Click on the links below to jump to each section, or check out the complete trampoline exercise guide!

Table of Contents:

  • What is trampoline exercise?
  • Trampoline exercise benefits
  • Trampoline exercises for beginners
  • Trampoline balance exercises
  • 10-minute trampoline workout for adults
  • Staying safe on a trampoline

What is trampoline exercise?

Also known as trampolining or rebounding, trampoline exercise is a great way to improve your physical health while having fun. You can use a classic trampoline, trampette or rebounder — which is a mini-trampoline designed specifically for fitness. Regardless of what size you pick, make sure that the trampoline you choose can support your weight adequately. Check out our trampoline buying guide for more information on choosing a trampoline.

Benefits of trampoline exercise

Trampoline exercise benefits

We all know that regular exercise is good for us. In fact, Australia’s physical activity and sedentary behaviour guidelines state that “being active helps you stay physically and mentally healthy – the more active you are, the more you benefit.”

However, many adults don’t get the recommended amount of exercise, which is 2.5 to 5 hours of moderate physical activity per week.

If you’re not getting enough exercise, a backyard trampoline can help bump those numbers up. Trampolining is fun, easy and accessible — there’s no additional gear needed if you have a rebounder or trampoline at home. And the benefits don’t end there! Here’s what you can expect when you start a trampoline workout routine:

Lower impact on joints

High-impact workouts, such as running and HIIT (High Intensity Interval Training), are very popular — but they can be hard on your joints. The bouncy surface of a trampoline helps absorb impact, putting less strain on your knees and ankles as you land. You’ll get the benefits of high-intensity cardio minus the high impact and risk of injury.

Improved posture and balance

On a trampoline, your muscles have to work harder to keep you upright and balanced. The body has to stabilise with each and every bounce, which means your leg and back muscles are engaged at all times. This helps strengthen your core and back — resulting in better posture and balance over time.

Stronger bones and muscles

Jumping on a trampoline exercises every muscle in your body, including your legs, glutes, back and core. This builds strength over time while slowing down bone loss. If you’re pressed for time, a trampoline workout can serve as both strength and cardio training.

Increased cardiovascular fitness

If you already have a trampoline at home, you know how intense bouncing can get! Jumping up and down increases your heart rate, which helps the blood circulate through the body more effectively. Regular cardio doesn’t only strengthen your heart — it also helps lower your blood pressure, boosts your immune system and helps you sleep better.

Improved lymphatic drainage

Rebounding helps promote lymphatic drainage, which flushes away toxins and other impurities. By bouncing over and over, you can help the lymphatic fluids circulate more effectively and remove waste from your body. This helps strengthen your immune system and minimise bloating.

Efficient calorie burning

Did you know that rebounding burns as many calories as running? A 30-minute trampoline workout burns around 284 to 372 calories while running for the same amount of time burns around 294 calories. If you need a break from high-impact training, trampoline exercises are just as effective.

Super fun workouts

They say the best workout is the one you enjoy and can stick to regularly. Trampolining is fun, effective and easy; all you need is one piece of equipment and you’re ready to go. So let loose, climb in and start bouncing — before you know it, you’ll be jumping for joy at the results!

Woman jumping on a backyard trampoline

8 trampoline exercises for beginners

These trampoline exercises are designed for anyone who’s new to rebounding. Always consult a physician before starting a new exercise program, and follow trampoline safety rules.

Remember, you don’t have to jump high to get the benefits of rebounding — a low bounce (or none at all) is sufficient for a great workout.

Bouncing in place

The foundation of all trampoline exercises. Bounce low and land on your entire foot, not just your toes.

  1. Stand with your feet slightly apart and your arms alongside your body.
  2. Bounce gently in the middle of the trampoline.
  3. Land on both feet.
  4. Continue for 30 seconds to 2 minutes.

Jogging in place

The ‘swinging’ motion of the trampoline adds a twist to this familiar workout!

  1. From a standing position, begin to jog in place.
  2. Alternate lifting your knees while keeping your feet close to the mat.
  3. Keep your core engaged as you jog.

Variations: Intensify your workout by doing butt-kicks, or turn to face a different direction every 20 seconds.

Marching bounce

  1. Stand straight with your elbows bent at a 90-degree angle.
  2. Bring your right elbow forward as you bring your left knee up.
  3. Repeat on the opposite side.
  4. Keep alternating sides for 30 seconds to 2 minutes.

Jumping jacks

  1. Stand with your feet together and your arms alongside your body.
  2. Open the arms and legs to the sides as you jump. Your arms should come above your head.
  3. Close your arms and legs back to your starting position.
  4. Continue for the entire duration of your set (30 seconds to 2 minutes).

Jumping oblique twists

This trampoline exercise helps improve flexibility while strengthening your core.

  1. Stand with your feet together and your hands close to your chest.
  2. Keeping your chest facing forward, jump and rotate your feet to the right.
  3. Land on both feet and repeat on the left side.
  4. Alternate sides for the desired amount of time or number of repetitions.

Leg crosses

Activate your glutes and thighs with this intense, yet beginner-friendly, exercise!

  1. Stand with your feet hip-width apart.
  2. Jump up and land with your right foot crossed over your left foot.
  3. Jump and land back in your original position.
  4. Repeat with the left foot crossed over the right.
  5. Continue alternating sides for the entire duration of the set.

Leg raises with arm reach

In this exercise, form is more important than height. Keep your bounces low and maintain your balance!

  1. Stand upright while bouncing gently on the trampoline.
  2. Raise your left foot forward and try to reach it with your right arm.
  3. Repeat with your right foot and left arm.
  4. Find a rhythm and continue alternating sides for the duration of the set.

Side to side bounce

  1. Stand in the middle of the trampoline.
  2. Jump to the left while facing forward.
  3. Return to centre.
  4. Jump to the right while facing forward.
  5. Return to centre again.
  6. Continue for the desired amount of time.

For small trampolines or rebounders: Jump from one side to the other for the entire set.

For large trampolines: Use the full space available by jumping to the front and back in between rounds.

Trampoline balance exercises

These simple trampoline exercises will challenge your balance, coordination and flexibility. Make sure that the area around your trampoline or rebounder is clear, and that the net and safety padding (if applicable) are correctly installed.

Single-leg bouncing

  1. Start in a standing position.
  2. Lift one knee as you bounce.
  3. Repeat with the other knee.
  4. As your balance improves, you can raise your knees higher.

Trampoline yoga

Who said you couldn’t do yoga on a trampoline? The unstable surface activates all your major muscles, including your core, hamstrings, shoulders and glutes. Start with a few simple yoga poses, such as:

  • Overhead stretch (mountain pose)
  • Standing forward fold
  • Standing backbend
  • Tree pose
  • Plank
  • Cat-cow stretch

10-minute trampoline workout for adults

This quick, beginner rebounder workout can be adjusted to your preferences — so feel free to switch in your favourite moves, make modifications or lengthen the duration of each exercise.

  • Bounce in place — 30 seconds
  • Jog in place — 30 seconds
  • Marching bounce — 30 seconds
  • Jumping jacks — 30 seconds
  • Leg crosses — 30 seconds
  • Leg raises with arm reach — 30 seconds
  • Rest — 30 seconds

Repeat the set three times.

10-minute trampoline workout graphic

Staying safe on a trampoline

Follow these simple safety rules to prevent injury while rebounding:

  • Use a trampoline with an enclosure and spring pad. Choose the safest trampoline you can find.
  • If you are using a rebounder, consider a model with safety railing.
  • Clear the area around and underneath your trampoline.
  • Do not jump with other people, especially children, on the trampoline.
  • Do not jump with shoes on. Use non-slip socks instead.
  • Maintain good posture when jumping. Keep your spine, neck and head aligned.
  • Bend your knees slightly instead of locking them.
  • Stop jumping if you experience pain, dizziness or shortness of breath. Sit down on the mat and wait for the feeling to subside before getting off the trampoline.

Bounce your way to fitness

Trampoline workouts are a great way to boost your fitness while having fun. It’s a great alternative to high-impact workouts such as jogging or running, plus you can do it in the comfort of your home! Make sure you’re working out on a safe trampoline or rebounder, and maintain good posture as you bounce.

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