Low-impact and versatile, trampoline exercises are highly effective at helping with weight loss. Not only that, but jumping on a trampoline also gives you a rush of positive compounds and hormones, such as dopamine, serotonin, and adrenaline. In addition, it reinforces the immune system and helps cleanse all the waste from your body.
Jumping on a trampoline will help you lose weight, build muscles, and improve agility. Trampoline exercises are 68% more effective than a half-hour jog and help regulate metabolism. However, remember that you’ll also have to adjust your diet for significant weight loss.
Trampolining isn’t new, but with the latest at-home fitness boom, it’s certainly become much more popular. Let’s examine whether jumping on a trampoline is good exercise, how many calories it will burn, and which trampoline exercises are best for weight loss so you can switch to a more fun and exciting exercise routine.
Is Jumping on a Trampoline Good Exercise?
Jumping on a trampoline is excellent as it works the entire body. In fact, according to NASA’s Journal of Applied Physiology, trampolining is around 68% more effective than a half-hour jog.
This is because the g-force produced by all the bouncing helps burn fat and build muscle, firming up every part of the body, including thighs, hips, stomach, legs, and arms. Trampoline exercises help improve balance and agility as well.
Trampolining is an incredibly vigorous workout that boosts the heart’s rate of pumping blood and oxygen around the body. This boost in oxygen makes you feel more active and alert, while the increased heart rate strengthens the cardiovascular system muscles.
There are several other reasons why trampolining is an excellent exercise:
- Improved coordination and balance
- Improved bone density
- Helps regulate metabolism
- Increased circulation
- Better core strength
- Increased muscle strength
- Increased cardiovascular fitness
How Many Calories Can You Burn By Jumping on a Trampoline?
Losing weight by simply jumping on a trampoline might seem too good to be true, but with regular trampoline exercises and a proper diet, you can burn a lot of calories.
According to the American Council on Exercise, a 20-minute trampoline workout can burn around the same amount of calories as running 10 km/h for 20 minutes can. However, the calories you burn depend on whether you’re using a full-sized or mini trampoline. If you plan on jumping with others, make sure to get a larger trampoline to avoid any injuries.
An American College of Sports Medicine study reported that a 155-pound individual would burn about 246 calories by jumping on a large trampoline for half an hour. On the other hand, that same person will burn roughly 210 calories by jumping on a mini trampoline for half an hour, which is slightly fewer than what you’d burn on a large, full-sized trampoline.
While these numbers give you a rough idea, it’s important to note that it’s practically impossible to predict the exact number of calories you’ll lose by jumping on a trampoline, as the figure varies with each person.
Remember that simply jumping on a trampoline won’t help you lose weight if you’re consuming more calories than you’re burning through exercise. You’ll also have to adjust your diet to lose proper weight.
What are the Best Trampoline Exercises?
If you’re starting with a trampoline exercise workout, it’s best to stick with the basics. However, before you start planning your exercise routine, it’s best to visit your local fitness center or gym first and test the trampoline before buying your own.
When exercising with a mini trampoline, it’s best to try out these moves:
- Instead of jumping, start by simply pushing down on the trampoline. Then, try to drive your body into the trampoline, so much so that you should feel it in your abs, glutes, and quads.
- Once you get into a proper rhythm, start moving your legs in and out. First, land on the trampoline with your feet spaced wide apart, then push yourself up and land with your legs close together.
- Alternate between pushing off/landing on your toes and pushing off/landing on your heels.
- Start doing jumping jacks on the trampoline. Lift your arms straight over your head when you push off and bring them down when you land.
- Practice a few high knee lifts with every jump. For example, lift your left knee and bring it up above your waist as you push off the trampoline. Once you land and push up again, lift your right knee, and keep alternating.
- Finish the routine by running a bit in place.
Which Exercise Trampoline Should I Buy?
With so many different trampolines on the market, choosing the right exercise trampoline can be difficult. To help you get started with your trampoline exercise routine, here are some of the best ones available today:
BCAN Foldable Mini Trampoline
If you’re planning on starting a low-impact workout routine that engages your muscles, torches fat, burns calories, and really gets your heart pumping. Then, the BCAN Foldable Mini Trampoline (on Amazon) is your best option.
Measuring 40-inches long and boasting a 330-pound weight capacity, the rebounder is ideal for people of all body types, ages, and fitness levels. Its steel springs are designed for performance, durability, and safety, while its foam grip handlebar comes with four adjustable levels.
The trampoline is highly portable, and you can easily fold it into less than a quarter of its size.
Stamina 36-Inch Trampoline
If you’re on a budget, then the Folding Trampoline by Stamina (on Amazon) is your best bet. Boasting 30 tension bands, a silver safety pad, and a flexible yet strong polypropylene surface provides you with a supportive, comfortable, and quiet bounce.
The affordable rebounder comes with six detachable legs, each with a rubber tip to protect your floors. Its heavy-duty design supports up to 250 pounds, while the trampoline weighs only 14 pounds and can easily be stored.
Bellicon Classic 49-Inch Trampoline
With high-tech bungee technology and highly durable steel frames, the Bellicon Classic 49-inch Trampoline (on Amazon) has unparalleled bouncy quality. It also has foldable legs, allowing you to store the rebounder vertically easily.
This trampoline comes in three sizes and has different bungee strengths for people with varying fitness levels. Along with all these options, the trampoline comes in a wide range of colors, allowing you to choose one that best suits the aesthetics of your home gym.