Looking for a fun, effective way to level up your workout routine? At JumpSport, we’re all about making fitness enjoyable, and there’s no better way to do that than with a trampoline! One of our favorite methods to maximize your bounce time is Tabata Interval Training—a high-intensity workout style that’s perfect for trampoline enthusiasts. Whether you’re a beginner or a seasoned fitness pro, this quick and powerful approach will have you sweating, smiling, and feeling stronger in no time.
What is Tabata Interval Training?
Tabata is a form of High-Intensity Interval Training (HIIT) that packs a serious punch in just a few minutes. Developed by Japanese scientist Dr. Izumi Tabata, this method follows a simple yet challenging structure: 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 8 rounds. That’s just 4 minutes per exercise! The beauty of Tabata is its efficiency—it boosts both aerobic and anaerobic fitness, torches calories, and keeps your metabolism revved up long after you’ve stepped off the trampoline.
When paired with the low-impact, high-fun nature of a JumpSport trampoline, Tabata becomes an unbeatable combo for a full-body workout that’s easy on your joints and tough on excuses.
Why Tabata on a Trampoline?
Our JumpSport Fitness Trampolines are designed to make exercise feel like play, and Tabata takes that to the next level. Here’s why this duo works so well:
- Low-Impact, High Results: The trampoline’s bounce absorbs impact, protecting your knees and back while still delivering a killer cardio and strength session.
- Full-Body Engagement: Jumping engages your core, legs, and stabilizing muscles with every move, amplifying the benefits of Tabata’s intensity.
- Fun Factor: Let’s be honest—bouncing beats burpees any day. Tabata on a trampoline keeps you motivated and coming back for more.
Try This Tabata Trampoline Workout
Ready to bounce into action? Here’s a simple Tabata workout you can do right on your JumpSport trampoline. All you need is your trampoline, a timer (your phone works great!), and some energy to spare. Set your timer for 8 rounds of 20 seconds on, 10 seconds off, and let’s get started!
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Jumping Jacks
- 20 seconds: Do classic jumping jacks—arms and legs spreading wide with each bounce. Go as fast as you can!
- 10 seconds: Rest by standing still or lightly bouncing.
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High Knees
- 20 seconds: Lift your knees toward your chest as you bounce, keeping a quick pace.
- 10 seconds: Rest.
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Squat Jumps
- 20 seconds: Land in a squat position with each bounce, then explode upward.
- 10 seconds: Rest.
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Twist Jumps
- 20 seconds: Twist your hips side to side as you jump, engaging your core.
- 10 seconds: Rest.
Repeat this circuit 1-2 times for a quick 8-16 minute workout, or mix and match your favorite moves to keep it fresh!
Tips for Tabata Success
- Warm Up First: Spend 5 minutes with light bouncing or dynamic stretches to get your body ready.
- Stay Safe: Keep your movements controlled and land softly to maintain balance on the trampoline.
- Hydrate: High-intensity means high sweat—keep water handy!
- Cool Down: Finish with gentle bouncing and stretches to ease your heart rate back down.
Bounce Your Way to Fitness with JumpSport
Tabata Interval Training on a JumpSport trampoline is more than just a workout—it’s a game-changer. With its short bursts of effort and big rewards, you’ll build endurance, burn fat, and have a blast doing it. Ready to try it out? Grab your JumpSport Fitness Trampoline today and discover how fun fitness can be!
Have a favorite trampoline workout? Share it with us in the comments below—we’d love to hear how you’re bouncing your way to better health!
High Intensity Tabata Style Sample Workout
High Knee Jogs & Push Ups
After a quick 1 min jog get ready to switch off between high knees; down to push ups, and right back up to high knees, etc for 4 minutes of 2 standard moves that will give you a cardio-core workout.
Fast Feet & Tricep Dips
Get ready for 8 rounds of 20 seconds of work at a high intensity. Alternate between fast feet and down to tricep dips on the edge of the fitness trampoline; alternating back and forth. Follow along with Abbie for this complete muscle toning workout!
Lower Body & Reactive Drills using the PlyoFit PRO
Spend 3 minutes on lower body work with 2 minutes of that on your fitness trampoline and 1 minute on the JumpSport PlyoFit. This Tabata Interval Training drill will increase coordination, agility, strength, and muscle.
Lower Body & Variable Intensity Drills using the PlyoFit PRO
Gain enhanced strength, balance, agility, and coordination switching from the JumpSport fitness trampoline to the JumpSport PlyoFit.
Sagittal Plane
Targeted movements from front to back on the trampoline working core muscle groups. Start with 30 second warm-up jog; bracing through your core. Bump it up to a more intense, yet controlled jog. Recover with a light bounce and transition straight into a high-jump tuck and a high intensity level. Alternating between high intensity to recovery rests will help boost the metabolism for all day.
Frontal Plane
Engage muscles on the outside of the body that are responsible for lateral movement including our hips and obliques. Jog in place from side to side to prep for the workout and warm up the body. When you’ve set your timer app, start more intense side to side movement, stabilizing the body each time for 40 seconds. Use a recovery bounce and transition to high jumps side to side on the trampoline for 30 seconds. Keep watching with Abbie and Shannon to get the full workout.
Transverse Plane
Movements in this video will rotate the body. Using the JumpSport fitness trampoline for this specific exercise will make the landings safer and more comfortable.
