Sneakers and weights for a workout

8 Mini Trampoline Exercises for Weight Loss

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Mini trampolines have become one of the more popular forms of exercise that people can do in their homes. Going to the gym may not be suited for you for a variety of reasons. Due to rising membership fees and the general hassle of traveling to the gym on a regular basis, people sometimes prefer to get their workout in the comfort of their own home. Fitness trampolines, otherwise known as rebounders or mini trampolines, provide users with a good alternative to worrying about the gym that is convenient, cheap, and provides numerous benefits to staying in shape (see our review of the Newan fitness trampoline). Furthermore, the low-impact nature of the exercise and the relative fun they provide compared to most exercises makes these devices even more appealing. Just put on some motivational music or even an audiobook to keep you entertained while you work out.

Workout shoes and weightsWorking out on a mini trampoline provides several options for users to tailor their workout to best suit their needs. The variety of exercises one can do can be used to pinpoint one part of the body or just for a general workout. Furthermore, getting started on a fitness trampoline is often very affordable (learn more about mini trampoline cost) and won’t set you back too much (find our picks for the best mini trampoline for under $100).

Finding the right exercise routine that works best for you will greatly improve your enjoyment and the results you experience from your workout sessions. Additionally, improving your metabolism is paramount to stimulating weight loss. Your exercise routine and using the right supplements (see Benefits of Turmeric) have been proven to help with metabolism stabilization to help lose weight. Below are a few exercises to give you some ideas to start putting together your weekly trampoline workout routine.

Basic Bounce

The basic bounce is a good exercise to start your routine to gradually get you warmed up and increase your heart rate for optimal workout results. Start slowly by bouncing up and down. After about 4 to 5 minutes, you can work your way up to a more rigorous level of activity. This exercise at the beginning of your routine ensures you don’t overexert yourself before your body is ready to handle the additional stress.

Jumping Jacks

Yes, we all know Jumping Jacks as they have been a tried and true staple of workout routines forever. Fortunately, you can also perform Jumping Jacks on a mini-trampoline (or even a full-sized backyard trampoline). You do a basic jumping jack while bouncing. You can add weights to build muscles but be sure to hold that core tight while you bounce away.

Core Twist

For this exercise, you will stand with your feet shoulder length apart. This will prevent your knees from buckling. Start with a basic bounce and twist your entire core from side to side. Keep your head looking straight in a forward-facing position. Simply pick an object in the distance to focus on to ensure you keep your head straight as you perform this exercise.

Woman stretching before exerciseKnees High

This exercise is a great one for cardio, balance, and coordination. Instead of bouncing, you will run in place, quickly bringing your knees to your stomach. This burns calories because you are working your whole body at one time. If performed correctly, this is an intense exercise that can quickly burn away your endurance. If you are a beginner, it may be a good idea to start slow with short 20-30 second bursts as you build up your endurance. Over time, you will be able to perform this exercise for longer periods as you burn more and more calories.

Bicep Curl

If you have a larger trampoline you can jump from side to side while curling your bicep with a small weight. If you are on a fitness trampoline, you can do a medium jog while curling your bicep. Changing your bounce or jog can be a good way to keep this exercise more exciting. Furthermore, light weights are very affordable and can greatly improve most workouts. Don’t be afraid to use them to their fullest to get the most out of your exercise time.

Bicep Bounce

The bicep bounce is relatively simple. Using light weights, perform a Basic Bounce while curling the weights. Start with a slow bounce and increase the bounce rate until you reach a strong level of activity. Be sure to hold your core muscles tight and keep your feet shoulder length apart. Also, remember to keep something to focus your attention on in order to help you keep proper form.

Front and Side Arm Lift

For this exercise, start with the basic bounce and hold one of your arms out to the side of your body. Then place the other arm straight in front of your body. Keep your feet shoulder length apart and your core muscles tight while you perform a Basic Bounce. You can add weights if you want to challenge yourself or change your bounce technique. This will work your abs, shoulders, neck, and your leg muscles.

Ab Rock ‘n Roll

This exercise is a little different than the rest. You are not bouncing or running on the trampoline this time, instead, you are sitting with your legs at a 90-degree angle, holding your neck off of the trampoline. You will place both hands behind your neck, holding your elbows shoulder length apart. Do not apply pressure to your neck. Now you will rock your body back and forth while you hold your abs tight. This is a new twist on sit-ups. It is much easier than the standard sit-up because of the flexibility of the trampoline.


Mini trampolines (outdoor trampolines work for exercise too) are an excellent way to get in shape without dealing with some of the more jarring aspects of regular exercise. Standard exercises such as jogging can be hard on the joints. Exercise trampolines allow people of all ages to get a solid workout without forcing their bodies to withstand prolonged abuse. The above exercises are a good start to helping you either get into shape, reduce cellulite, or maintain your current level of fitness. Ensure that you continue searching to find the perfect workout routine that works for you. There is no “one-size-fits-all” workout routine as we are all different and have different body responses to the activity. Happy rebounding!