Bounce Your Way to Better Health With a Trampoline Workout

by | Updated: May 1st, 2022 | Read time: 5 minutes

Looking for a healthy, energetic whole-body workout that burns calories, is low impact and is super fun? Just hop onto a trampoline and start bouncing! A trampoline workout session can burn serious calories (as many as jogging!), boosts your metabolism and energy, and strengthens and tones the body. Plus, you get to bring out your inner gymnast and try some new moves.

Leg View of Person Doing Trampoline Workout on Small Trampoline in Backyard |

Trampoline workout benefits to consider

  • Improved balance and coordination
  • Easy on the bones and joints
  • Increased cardiovascular fitness
  • Increased muscle strength
  • Better core strength
  • Improved bone density
  • Regulation of the metabolism
  • Increased circulation

Another important benefit of jumping on a trampoline is that the mat absorbs over 80% of the impact on joints, meaning there’s less impact on the spine, knees, hips and feet all while still giving you the benefits of a great cardiovascular and strengthening workout. Performing just this small amount of stress by jumping also will improve bone density, helping to prevent bone conditions later in life.

How to get started with a trampoline workout

To begin an at-home trampoline workout, do some simple jumping for 10 minutes. The goal is to work your way to jumping on your trampoline for 25-30 minutes a day, three days a week.

Try the following at-home mini trampoline workout by performing each exercise for two minutes then moving straight into the next exercise. Keep breaks between exercises to a minimum in order to keep your heart rate up.

Tip: Press your heels into the mat when jumping. This helps you to stabilize and stay grounded on the trampoline while engaging the glutes and hamstrings.

Trampoline Workout Exercises

Bouncing tuck jump

Stand with your feet slightly wider than hip distance apart in the middle of the trampoline. Begin jumping and tuck your knees up to your chest, springing off the whole foot. Place feet back on the mat and tuck back up. Try swinging your arms up and back while jumping to help with balance.


Begin in the center of trampoline, with feet under your hips and arms at your sides. Keeping your hips and shoulders square, tuck your knees and hop forward and backward on the trampoline (bouncing down and not up). Swing your arms in the opposite direction of your legs for counterbalance.

High knee running

With your feet under your hips, bring one knee up at a time toward your chest, alternating arms (as in a running motion).

Ski jumps

This exercise begins with your feet wider apart than your shoulders. With your torso facing forward, jump with feet together onto one side of the trampoline while rotating the lower body until your feet, knees and hips are facing toward the opposite front corner of the trampoline. Then quickly reverse the exercise by bouncing to the other side of the trampoline. Make sure to swing your arms in front of you with elbows bent.

Scissors switch jumps

Start in the middle of the mat with your feet under your hips. Begin by hopping one foot back and the other foot forward, landing with knees slightly bent and hips squared. Continuously reverse leg positions quickly while swinging your arms back and forth.

Surfer twists

Begin with your feet shoulder width apart, keeping them in this position throughout the exercise. Next, bounce down while rotating your body a quarter turn to one side, then rebound to start. Repeat (2 jumps), then switch sides. After every two twists, change sides. While jumping, swing your arms in the opposite direction of your body for counterbalance.

Knee pull-ups

With your feet under your hips, extend both arms in front of you at shoulder height. Pull both arms back as you lift one knee (i.e. right knee) towards your chest, keeping the leg at a 90-degree bend. Repeat for one minute.  Switch legs and repeat with the other leg for one minute.

Jumping jacks

Begin in the middle of the trampoline with your feet under your hips. Like a regular jumping jack, jump with your legs out and arms extended to either side. Hop feet back together and cross your arms in front of your chest. Bounce down instead of up, concentrating by keeping your head at same the level throughout the jumps.

More advanced trampoline workout jumps

Off side jumps

Begin in a squatted position on one side of the trampoline with one foot flat on the floor and the other foot on the mat. Next, hop up onto the trampoline. After landing both feet, complete two bounce downs, then move to other side of the mat by landing in the squatted position with your outside foot flat on the floor and the opposite foot on the trampoline mat. Repeat by continuously switching sides.

Cross kick

Start with your feel slightly farther apart than your hips. Keeping your shoulders forward, rotate hips toward the right side and kick your left leg across your body. Make sure to keep a slight bend in your standing leg the whole time, and swing your arms down toward your right side for balance. Continue the cross kicks for one minute on first side, then switch to the other side for one minute.

Featured Products

Upper Bounce Skytric Trampoline with Top Ring Enclosure System |
Upper Bounce Mini Foldable Rebounder Fitness Trampoline |
Upper Bounce Mini Foldable Rebounder Fitness Trampoline with Adjustable Handrail |