Best Trampoline Exercises For Adults
- Health Bounce: Beginner trampoline classes can start with a health bounce and are accessible to any fitness level and body type and can be tailored to any tempo
- Bounce Cardio: From dance routines to tabata intervals, reach your VO2 Max quicker and with less effort
- Enhanced Barre: Take barre moves to a new level on an unstable surface and add low-impact cardio
- Low-Impact HIIT: Get all of the high intensity benefits, while protecting your joints with low-impact exercise
- Total-Body Sculpting: Add weights, bands, or tone muscle with total-body workouts that go beyond bouncing
- Balance & Mobility: Improve your stability and coordination with exercises that challenge your balance on a trampoline, while also enhancing your mobility and flexibility
Beginner Trampoline Exercises
Entering into a new fitness routine isn’t always easy. Thankfully, trampolines offer variable intensity fitness programming for any age, skill level, or body type. We recommend you start off slow and ease your way into more advanced workouts.
JumpSport Introductory Workout
This JumpSport Total Body Trampoline Workout is included with every purchase. Kathy introduces essential rebounding moves for a total-body workout, with modifications for all fitness levels. It’s the perfect introduction to rebounding.
10 Minute Beginner Workout From Earth & Owl
Earth & Owl, a JumpSport Premier Partner created this 10-minute rebounding workout just for beginners and seniors, featuring health bounce exercises and power walking. It's especially beneficial for those with knee issues, osteoporosis, or arthritis. Remember to consult your physician before starting this or any fitness program.
30 Minute NO BOUNCING Mobility & Balance Beginner Workout
Experience a gentle-paced balance workout designed to stretch and stabilize your body on the low-impact surface of a trampoline, enhancing mobility. Our trainers use JumpSport 39" trampolines with an Arched Leg Handle Bar accessory. This is a no-bounce workout, emphasizing balance and stretching.
Next Level Trampoline Exercises
Ready to take your trampoline workouts to new heights? Intermediate and advanced trampoline exercises are designed to challenge your strength, endurance, and coordination. Advanced trampoline exercises often include high-intensity interval training (HIIT), complex jumping sequences, and strength moves that engage multiple muscle groups. These workouts are perfect for those looking to push their limits and achieve new fitness goals. Let’s dive into these routines and elevate your trampoline fitness journey!
35 Minute Resistance Band Intermediate Class
Ready to take your trampoline workouts to new heights? Intermediate and advanced trampoline exercises are designed to challenge your strength, endurance, and coordination. Advanced trampoline exercises often include high-intensity interval training (HIIT), complex jumping sequences, and strength moves that engage multiple muscle groups. These workouts are perfect for those looking to push their limits and achieve new fitness goals. Let’s dive into these routines and elevate your trampoline fitness journey!
35 Minute Resistance Band Intermediate Class
Grab your resistance bands for an intermediate full-body workout. Follow Kara and Michelle through an eight-move circuit targeting every muscle. They'll guide you with tips for proper form and variations. Challenge yourself with this trampoline strength routine.
25 Minute Intermediate Cardio Class From Michelle Briehler
Kick off with a warm-up to get your body moving, then dive into a non-stop, total-body cardio workout from Michelle Briehler, a JumpSport Premier Partner. Burn calories quickly with this bodyweight-only session. Grab your fitness trampoline and let’s get started, team!
Discover More Trampoline Exercises On JumpSport Fitness TV
Interested in more? JumpSport Fitness TV is home to over 200 on demand video workouts. Choose from Cardio, Barre, Dance, HIIT, Strength Training and more — discover workouts that interest you, or try something new, all on your fitness trampoline.
FAQs About Trampoline Exercises
What muscles do trampoline exercises work?
Trampoline exercises engage every cell in your body. Primarily they work the leg muscles, including the quadriceps, hamstrings, and calves. They also engage the core muscles for stability and balance, and can help tone the glutes and lower back. Additionally, some upper body muscles, like the arms and shoulders, are activated when doing raised arm movements.
How do you exercise on a trampoline safely and effectively?
Trampoline exercises are generally safe if done correctly and on a well-maintained trampoline. However, like any physical activity, they carry some risk of injury. To exercise safely and effectively on a trampoline,
- Consult your physician and work with a fitness professional who has experience training with rebounders to ensure the safest use of your trampoline
- Ensure your trampoline is in good condition
- Always warm up before starting
- Use a handle bar for added stability
- Use controlled movements and progressively add difficulty as you get more comfortable
Video workouts from verified professionals, like those featured on JumpSport Fitness TV, when followed properly can provide you with a safe and effective workout.
What are some common rebounding exercise moves?
- Health Bounce: Press down without your feet leaving the mat. Add step variations for an easy
- Marching: This is a great warm-up move. Stand upright in the center of the trampoline and march in place, lifting your knees high.
- Basic Bounce: Keeping your head level, not moving up and down, press down into the mat and lift your knees and feet up. Focus on hinging at the hips and knees while keeping your upper body stable.
- Single-Leg Bounces: Bounce on one leg at a time to improve balance and coordination.
- High Knees: Jog in place while lifting your knees as high as possible.
- In-and-Out Jumps: Jump your feet out wide and then back together, similar to a jumping jack.
- Torso Twists: Twist your torso from side to side while bouncing to engage your core.
- Squats: Perform squats on the rebounder to work your legs and glutes.
- Jump Squats: Add a jump to your squats for an extra challenge.
What is the best trampoline for exercise?
Simply put, any JumpSport Fitness Trampoline is far superior to all other mini trampolines on the market. No other brand offers patented arched legs and adjustable tension elastic cords. No other brand is designed for hundreds of bounce hours and to withstand the rigors of commercial use. Learn more about what makes JumpSport different.
Can children benefit from trampoline exercises?
Yes, children can benefit greatly from trampoline exercises. These activities help improve their balance, coordination, and motor skills. Additionally, trampolining supports cardiovascular health, strengthens muscles, and can enhance their overall physical fitness. It's also a fun way for kids to stay active and develop a love for exercise.