Trampoline Workout & Calories Burned in 30 Minutes

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Bouncing up and down on the trampoline is not just fun for kids, it's also an effective workout. Because your muscles have to resist against the changing force of gravity as you bounce, they're forced to work harder. Rebounding is an excellent way to squeeze in a calorie-torching workout in shorter time compared to light cardio exercises, like walking.

Benefits of the Trampoline

Exercising on a trampoline is low-impact and can burn lots of calories in a relatively short period of time. A low-impact exercise is one that is gentle on your joints. Because the trampoline cushions the force created when you jump, it's recommended for anyone with arthritis or joint injuries. Individuals with balance issues can exercise on a mini-trampoline fitted with a balance handlebar for added support. In a 2013 study published in the "International Journal of Preventative Medicine," researchers explored the benefits of rebounding and found that this type of exercise increases oxygen uptake efficiency, called VO2, which helps your body make oxygen more readily available for your muscles during exercise.

Burning Calories on the Trampoline

During a 30-minute basic, low-intensity trampoline exercise session, a 135-pound person can expect to burn around 145 calories, a 150-pound person burns 160 calories and a 185-pound person burns 200 calories. These figures are on par with low-impact aerobic activities. The amount of calories you'll burn in a 30-minute session depends on a few factors including your current weight and the intensity of the exercise. To burn more calories on a trampoline, increase the intensity by jumping higher, running in place or engaging your arms.

Trampoline Exercises

Exercising on the trampoline is not just about bouncing up and down. Add some variety to your routine by moving your running session to the trampoline and jog, run or sprint in place. You can also practice incorporating different jumps into your workout. For example, burn more calories with a tuck jump, bouncing as high as you can while pulling your knees in toward your chest. Add a squat as you land on the mat for an extra burn in your glutes. Use hand weights and target your arms while you jump with punches, bicep curls and arm circles.

Sample Trampoline Exercise Routine

Try this trampoline routine three to five times per week to burn calories and aid in weight loss. Before you start each session, be sure to warm up your body with five minutes of light bouncing. This will help prepare your muscles, heart and lungs for exercise. Once you've warmed up, spend 10 to 30 minutes jumping on the trampoline. To burn even more calories, cycle between intervals of intense activity -- like jumping as high as you can or sprinting in place -- and periods of moderate activity. When your time is up, cool down with five minutes of light bouncing and be sure to stretch your entire body.