Cardio Rebounder Exercises

Rebounders, or mini trampolines, may look like children's toys, but they're also an effective way to get your daily dose of aerobic exercise. Rebounders reduce the jarring impact that many cardio exercises exert on your joints when performed on the ground. They also challenge your balance and stability for a tougher overall workout, while the rapid and repetitive acceleration and deceleration of cardio rebounder exercises can help to improve bone density.

  1. Jumping Jacks

    • Virtually any calisthenic exercise that you can perform on the ground, you can perform on a rebounder--jumping jacks included. Jumping jacks might be a little tougher at first on a rebounder, as they'll require more balance and coordination. This is a good thing, though: You'll burn more calories and you'll work your core muscles as your abs engage to help maintain balance.

    High Intensity Jumps

    • Shorter, higher-intensity workouts burn more calories than longer, moderate-intensity workouts--good news if you're strapped for time but still want an effective workout. You can vary the intensity of your jumps on a trampoline by jumping at alternating speeds or in alternating directions. Jumping lower and more frequently will increase your heart rate more, ultimately burning more calories. Jumping quickly in opposing directions helps to work different muscle groups.

      For a high-intensity rebounder workout, try doing low, fast jumps for 30 seconds, then side-to-side jumps for 30 seconds, and then front-to-back jumps for 30 seconds, with no rest in between. Repeat the sequence for 15 to 20 minutes.

    Jumping Rope

    • This one might not be ideal for beginners, but if you're pretty handy with the jump rope on the ground and have a high enough ceiling in your workout space, your jump rope and your rebounder are a perfect match. Jumping rope is fantastic exercise--you'd have to run an 8-minute mile to burn as many calories as you do jumping rope for just 15 to 20 minutes. The problems with jumping rope: It's high-impact and jarring on the joints, and it can get monotonous. Enter the rebounder: It lowers the impact on your knees and livens up this old-school workout.

      Position yourself in the center of the rebounder, and take a few practice swings before you blast off to ensure that your rope isn't going to hit the ceiling.

    Kickboxing

    • Add oomph to your kicks by performing them mid-air. The rebounder can help increase the range-of-motion on your kicks. Alternate kicking legs as you jump up and down, and don't forget to throw a few punches. It's important to maintain good form so you don't accidentally injure or strain yourself. Don't try this on a rebounder until you've had some experience with cardio kickboxing on the ground.