Trampoline Exercises You Can Do At Home In Under 10 Minutes

If you’re like most folks, squeezing in exercise on a regular basis is often a challenge. Both strength and cardio routines take time and get boring quickly.

However, a 10-minute trampoline exercise workout is a far more efficient use of your exercise time. 10 minutes of vigorous trampoline-assisted exercise is comparable to 30 minutes on a treadmill or the cardiovascular benefits of running one mile.

Consistent exercise on a trampoline can strengthen muscles surrounding your heart and improve your lung capacity. You can also burn more calories and lose weight, as well as improve your coordination and balance.

Trampoline Exercises

Exercising on a trampoline is also low-impact form of work out, so for those individuals who are recovering from knee surgery, have back problems or are getting on in years, it’s an ideal way to maximize your activity level with the least amount of physical stress.

Basic Walk

Just like every other exercise regimen, you need to warm up and cool down before and after your session. Take your basic starting stance and lift your heels in a walking motion without picking up your toes. As you would when power walking, swing your arms to maximize the exercise benefits.

As you grow in skill and fitness, you can increase your speed to really get the full benefits of a fast paced workout.


If you’ve ever done any jogging, you know how much of a beating your knees, shins and ankles take pounding on a hard surface. Jogging in place on a trampoline gives you all the benefits without the painful effects.

Add twisting your upper body left and right while jumping to strengthen hip and abdominal muscles. For even more benefits, add wrist or ankle weights to maximize your workout.

Jumping Jacks

One of the first exercises you probably did in gym class, jumping jacks takes on a whole new meaning when you do them on a trampoline. Doing jumping jacks on the ground is certainly an aerobic exercise, but it can play havoc with your hips, feet and knees.

By doing those jumping jacks on a trampoline, you reduce painful and possibly damaging high impact and increase the calories you burn while performing them. Just do those same old maneuvers while you bounce and you’ll be amazed at how quickly you break a sweat and feel your heart rate accelerating.

Mat Exercises

Push-ups, curls, leg raises, squat-thrusts, lunges and burpees are just a few of the standard exercises that you can do on a trampoline. These are all good when done on the exercise floor, but their efficacy is increased when done on a trampoline.

They’re the same old routines you practiced at a fitness center or remember from high school gym class. They’re just loads more fun and effective when you’re doing them while bouncing.


Although there are lots of variations on Pilates presentations, there is a standard set of basic exercises that are traditionally performed. These are all typically done on a mat, but practicing them on a trampoline expends more calories and allows you to more quickly develop core strength, stamina and coordination.

The exercises include:
The Hundred
The Roll Up
The Roll Over
One Leg Circle
Rolling Like A Ball
Single And Double Leg Stretch
Spine Stretch
Double Leg Rocker


Yoga is a very structured form of exercise that requires balance and controlled movements. Using the trampoline in lieu of a mat, one practices the flowing, stretching and undulating movements with the spring of the trampoline. Yoga enthusiasts can explore the traditional sequences in an entirely different approach with the expanded range of motion achieved on a springy surface.

Almost any exercise or variation can be adapted to do on your trampoline. It’s lots of fun and you’ll find yourself spending more time than you thought possible exercising. Whether you do your exercising on your own outdoor trampoline, go to a free jump arena or use a mini-trampoline or rebounder, incorporating your exercise with a trampoline may be just the thing you need to take your exercise commitment to the next level.


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