The Best Trampoline Exercises

Rebounding, which involves jumping on a mini-trampoline, isn't just for children. An intense trampoline workout can torch massive calories, boost your endurance and improve overall fitness. Plus, it's easier on your joints than jogging, running and other aerobic activities.

Trampoline fitness training has been around since World War II. Back then, fighter pilots used them to improve their balance and spatial awareness. Later, NASA discovered that regular exercise on a trampoline might be just as effective as running for aerobic training.

A small study conducted by the American Council on Exercise in October 2016 confirms these findings. Subjects were asked to exercise on a trampoline at an intensity that was high enough to raise their heart rate.

As the researchers note, this kind of workout may boost cardiovascular fitness in the long run. Furthermore, it may help improve overall balance and body composition, or fat-to-muscle ratio.

Women who participated in the study burned about 9.4 calories per minute while men torched 12.4 calories per minute. The total calorie burn is slightly higher if you take the warm-up and cool-down into account. According to the American Council on Exercise, the number of calories burned during an intense trampoline workout is equivalent to biking at 14 miles per hour or playing team sports, such as football or basketball.

​Read more:​ How to Lose Weight with Trampoline Jumping

Another small study that was published in the ​Polish Journal of Sport and Tourism​ in June 2015 suggests that trampoline fitness training may help reduce low back pain and increase strength in the lower extremity muscles. The study was conducted on men and women over 50, which shows that trampoline workout sessions may benefit older adults.

Home trampolines are becoming more and more popular. They're convenient, easy to store and provide a full-body workout. On top of that, they appeal to all ages, from children to seniors.

For example, a small study conducted on 28 teenagers found that trampoline training combined with traditional exercise sessions may significantly reduce body fat mass and improve anaerobic fitness in just 20 weeks. The results were published in July 2016 issue of the ​International Journal of Preventive Medicine​.

However, if you've never tried this kind of workout, you may wonder how to exercise on a trampoline. Start by warming up — just as you do before hitting the gym. Depending on your fitness level, you may do any of the following exercises on a trampoline:

• High knees
• Jumping jacks
• Jogging in place
• Max jumps
• Butt kickers
• Side-to-side hops
• Jump twists
• Pike jumps
• Single-leg bounces

Pike jumps, for example, may help increase trunk flexion and joint mobility, leading to improved physical performance. Simply follow these steps:

1. Stand on a trampoline with your feet shoulder-width apart.
2. Jump up while extending your arms and legs in front of you.
3. Try to reach your feet with your arms while jumping.
4. Bring your feet underneath you to prepare you for landing.
5. Squat down when landing to reduce the impact.
6. Return to the starting position and repeat.

Max jumps are suitable for indoor trampoline workouts. Choose a spot on a wall facing the trampoline, mark it with chalk and then jump as high as you can. The whole point is to jump higher than the targeted spot. Set a more challenging target for each jumping session.

​Read more:​ The Mini Trampoline Workout You'll Feel All Over

Another good choice is the squat jump. This simple yet effective body-weight exercise works your glutes, hips and thighs, building lower body strength and endurance. A trampoline may help absorb some of that shock and hence reduce the pressure on your joints.

1. Stand on a trampoline with your feet hip-width apart and your arms by your sides.
2. Squat down with your back straight and your elbows bent.
3. Jump up while spreading your feet wider than your hips.
4. Land on your mid-foot, pushing your hips backward into a squat position.

If you're looking for a basic trampoline workout, you can simply jog in place. Jogging is one of the most effective forms of aerobic exercise and may help improve cardiovascular health, muscle strength, cholesterol levels, blood pressure and more. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic training or 75 minutes of intense aerobic activity per week.

Jogging puts stress on your joints, but you can reduce its impact by using a trampoline. Stand on it with your back straight and your arms by your sides. Lift your knees one at a time while swinging your arms. As you progress, you can try to move faster and lift your knees higher.

The faster you move, the more calories you'll burn. Or you can jog in place while holding a dumbbell in each hand. This way, you'll build upper body strength and get a more intense workout.