Bouncing on a trampoline doesn’t just provide hours of fun and entertainment for children and can also provide effective exercise for adults. The significant benefit of using a trampoline for training is that it is inherently low impact but allows you to execute a dynamic, high-intensity workout.
Unlike HIIT and dance cardio which are high-impact exercises, trampoline provides low impact since the trampoline mat is soft and connected to its frame by springs or elastic cords. That takes the pressure off your joints and allows the trampoline to absorb the weight of your landing instead.
A NASA research report revealed that trampoline training is almost 70 percent more effective than other forms of rigorous cardiovascular exercise such as jogging, running, or cycling.
Benefits Of Trampoline Exercise
Trampoline workouts are not only enjoyable, but they also come with plenty of benefits that can boost both physical and mental health.
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Some of the most prominent benefits of trampolining are listed below.
Calorie Burn
Trampoline workouts are great for calorie burn! Instead of pounding the pavement, rebounding as aerobic exercise has proven more beneficial than running. Interestingly, 10 minutes of jumping can burn the same amount of fat as a 30-minute run, roughly 1,000 calories an hour.
Low-Impact
Trampoline exercises have a low impact on the joints while increasing your heart rate. The trampoline springs absorb up to 80% of the shock you typically feel when jumping on the ground. Interestingly your muscles will still receive all the benefits.
Detox The Body
Trampoline exercises increase your lymphatic flow and detox the body. In just 10 minutes of trampolining, you can experience 15 times more lymphatic flow when jumping. These conscious movements and changes in gravity help remove toxins and increase your immune system.
Increase Bone Mass
Trampoline workouts increase bone mass. Jumping only 20 times a day can increase bone mass and has been shown to prevent conditions like osteoporosis. It also helps with arthritis even more than running.
Suits All Age Groups
Trampoline workouts are FUN. Bounce, dance, and move your body. That makes the Trampoline workouts great for all age groups, from little to seniors.
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Best Trampoline Exercises
Here are 3 very simple moves which will help you get toned and fit in less than 30 minutes a day! Add light jumping for 30-60 seconds at the start and end of your workout for a warm-up, cool down, and make each move for around 30-60 seconds.
Straight Jump
- Starting point: stand straight with your feet on the trampoline and your arms raised above your head.
- Mid move: jump up in the air, holding a straight body with your arms raised.
- Landing: land standing with your body straight and arms raised above your head.
Star Jump
- Starting point: stand straight with your feet on the trampoline and your arms at your sides.
- Mid move: jump in the air, getting enough height to create a star position at the top of your bounce.
- Landing: land standing with your legs straight (like the starting point).
Swivel Hips
- Starting point: stand straight with your feet on the trampoline and your arms at your sides.
- Mid move: jump up in the air, moving your legs forward into a seated position.
- Extra move: Bounce on your bottom with your legs straight out in front and your palms down with fingers pointed toward your toes.
- Landing: after the bounce, perform a half twist and land facing the opposite direction.
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