The Best Trampoline Exercises

Trampolines, otherwise known in the fitness world as "rebounders," are small, personal recreation devices that can have great health benefits. They offer resistance training while bouncing, as well as a cardio aspect that can help keep you in shape. Try a variety of exercises to work different muscle groups for the greatest benefit.

  1. Starter Bounce

    • The Starter Bounce is, as its name implies, a place to start when you are just beginning to use a trampoline for fitness. You can dial up the intensity with different footing options, but start with feet shoulder-width apart, toes pointed forward, and simply bounce. If you want to try a different intensity, try bending your knees at a 45-degree angle; this will be more challenging and work your thighs and glutes. Move your legs so that they are more than shoulder-width apart, and you'll be working that hard-to-reach inner-thigh area. Finally, you can play with the speed of the bouncing. A faster speed means a higher heart rate and a better cardio workout.

    Trampoline Jog

    • If you're looking for an exercise to really get your heart pumping for a successful cardiovascular workout, try jogging on the trampoline. It's like jogging on the ground, except you have more resistance for a better workout. Start by bending your elbows at 45-degree angles and jogging with your knees high enough that they can touch your hands. When jogging on the trampoline, do so for at least five minutes uninterrupted. As you build up your endurance, you'll find that you're able to do 10 and then 20 minutes.

    Jumping Jacks

    • Most people know how to do a simple jumping jack: Start in a standing position with your legs together and your hands at your sides, jump so that your legs are apart and your hands are outstretched above you, then return to the starting position. A regular jumping jack has cardio benefits, but jumping jacks on the trampoline are even more beneficial, because you're working more of your body against the resistance of the trampoline and getting a better cardio workout. Try doing 30 jumping jacks on the trampoline before taking a rest. If your heart rate isn't up, you should be doing more.