Trampoline Exercises – A list of popular trampoline exercises to help you burn calories and lose weight

Trampolines are becoming increasing popular throughout the United States, but the popularity doesn’t just lie with outdoor trampolines for kids, mini trampolines have also increased in popularity due to the many health benefits they provide.

Fitness Benefits of using a trampoline

The bouncing movement created by a trampoline can help aid weight loss and also strengthen and tone your core muscles. In fact 60 minutes of trampoline exercises can burn between 300 – 350 calories, okay this is about half the calories you would burn for 60 minutes of running at 5 mph, but the stress on your joints will be much much less.

Using a trampoline helps fight fatigue by strengthening the glandular system which in turn increases the capabilities of the thyroid, pituitary and adrenal glands.

Bouncing helps condition and strengthen your heart, which allows the resting heart to beat less often (lower BPM), this in turn sends a stronger surge of blood through your veins.

Using a trampoline helps increase your metabolism, increasing your metabolic rate will help the body to burn more calories and therefore help you lose weight faster.

Bouncing on a trampoline stimulates the flow of lymph fluid through the lymphatic system, the changes in gravitational forces allows more blood to flow through your body which increases the amount of waste and toxins flushed from the body, bouncing on a trampoline can increase your lymph flow by 10 – 15%

Very low impact, using a trampoline has little to no impact on joints, which is good for people with limited mobility or people undergoing rehabilitation.

Mini Trampoline Exercises (Recommended 36” minimum)

1. Warm-up Bounce – Before you begin jumping 3 feet in the air make sure you warm-up your leg and abdominal muscles to help avoid injury. Start by bouncing on the trampoline without lifting your feet from the trampoline mat, you should be able to create a bouncing movement by pushing with your knees.
2. Trampoline Bounce – Standing on a mini trampoline with your knees slightly bent and your hands holding your hips, begin to bounce up and down on the trampoline. Do this for about 1 – 2 minutes to really get warmed up. To make this more challenging just bounce higher.
3. Leg twist – A great exercise to work the legs and hips, simply jump up and down on the trampoline twisting your body from left to right whilst you are airborne, to make this harder speed up the movement and you will definitely burn more calories.
4. The ski – this movement is basically a cross ski, simply sway you arms and legs back and fourth repeatedly until you really feel the burn. Again, if you find this easy try speeding up the movement.
5. Star Jumps – Standing on the trampoline with your feet together and your hands at your sides, as you jump in the air extend your arms and legs to create a star.
6. Double footed power jumps – These are great for working the leg muscles and abdominals, starring on the ground jump with both feet onto the trampoline and bounce back onto the floor again, repeat this for about 30 – 60 seconds.

Round Trampoline Exercises (Recommended 10ft Minimum)

1. Side to side bounce – A great exercise to strengthen your core and leg muscles. Standing in the center of the trampoline with your feet slightly apart, begin to jump from side to side (left to right). To make the exercise more difficult and to burn more calories simply jump further.
2. Front to back bounce – This is the same as above except you are jumping forwards and backwards. Make sure you are jumping over the center of the trampoline to avoid falling off.
3. 180 jumps – As you jump in the air spin 180 degrees so that when you land you are facing in the opposite direction from where you started, as you jump back up again go back 180 degrees to the start position. Repeat this for about 30 – 60 seconds.
4. Tucks – A fantastic exercise to work the abdominal muscles and leg muscles, standing in the middle of a trampoline jump as high as you can, as you jump up, tuck your legs into your chest and quickly lower as you begin to fall back to the start position, repeat this for 30 – 60 seconds. If you find this easy after 60 seconds you are doing very well, keep up the good work.

As you can see from the above exercises the first 6 require a mini trampoline with a recommended size of at least 36 “ (inches) and the last 4 exercises require an outdoor trampoline recommended at least 10ft. In most cases speeding up the movement or performing the exercise for longer will help burn more calories.

So where can I buy these trampolines.

After a lot of emails sent from site visitors I decided to create a reviews section to help you find the best trampoline for the money. To find the best trampoline to suit your needs visit my trampoline reviews section here.