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10 Trampoline Workouts For Weight Loss

If you’re looking for trampoline workouts for weight loss, you’ve come to the right place! Whether you have a mini indoor trampoline in your basement, or a large full-size trampoline in your backyard, there are tons of ways you can use it to improve your health and help you get into shape. While trampolines are typically considered a kids activity, I speak from experience when I say that jumping on a trampoline isn’t just fun – it gets your heart rate up, torches calories, releases feel-good endorphins, and improves balance and coordination. Check out our favorite trampoline workouts for weight loss below!

9 Benefits of Trampoline Workouts

If you’re looking for trampoline workouts for weight loss, you’ll be pleasantly surprised to learn that jumping on the trampoline doesn’t just burn calories and fat. Here are 9 benefits of regular trampoline workouts!

  1. Aids in weight loss
  2. Reduces cellulite
  3. Improves balance and coordination
  4. Improves digestion and gut health
  5. Boosts lymphocyte activity, which improves immunity
  6. Cleanses your lymphatic system, which helps to remove toxins from the body
  7. Increases bone density
  8. Helps prevent osteoporosis
  9. Releases feel good endorphins, which is excellent for mental health

4 Trampoline Workouts for Weight Loss [Small Trampolines]

Trampoline workouts for weight loss typically use mini trampolines called rebounders. These are portable and positioned closer to the ground, making them more secure and allowing for greater control over your movement. While large outdoor trampolines don’t allow for the same kind of control, they can still be used for weight loss and have the added benefit of offering a higher weight capacity and more space for movement.

10-Minute Rebounder for Weight Loss Workout | BeFiT

If you’re new to trampoline workouts for weight loss, this is a great one to start with. It’s a 10-minute fat-burning workout designed to increase your heart rate, flush out your lymphatic system, and strengthen your core, and it’s great for your pelvic floor and inner thighs.

15-Minute Trampoline Workout | Health Magazine

This workout is only 15-minutes but don’t be fooled – it is intense! It will get your heart rate up, challenge your core, improve your balance and coordination, and make you sweat!

20-Minute Cardio & Strength Rebounding Workout | BeFit

If you have 20 minutes to spare, this metabolism-boosting weight loss workout is fantastic. I love that she works in squats with optional progressions to tighten and tone your glutes, and her twist on push-ups are a great way to work your arms!

30-Minute Rebound Trampoline Workout for Beginners | Rebound Fitness

This is a great 30-minute introductory rebound trampoline workout for beginners. I love that they include progression options so you can make your workout more challenging over time. The instructors (who are twin sisters) are jumping side-by-side in this video, which allows them to demonstrate easy and more advanced options simultaneously. This makes it so much easier to adjust your workout as needed while you’re jumping!

6 Trampoline Workouts for Weight Loss [Big Trampolines]

As mentioned earlier, large outdoor trampolines don’t offer the same kind of control as rebounders, but they still offer tons of opportunities for weight loss. If you’re looking for outdoor trampoline workouts for weight loss, you can use many of the movements in the videos above and/or combine our favorite moves below!

Straight Jumps
This is perhaps the most obvious workout to do on a large trampoline, and it’s a great way to warm your body up and torch calories. Bend your arms and knees slightly and bounce up and down on the spot continuously for as long as you are able to. Make sure to record your stats – you will be amazed to see how much your endurance progresses over time!

Tuck Jumps
Once your body is warmed up, you can progress from a straight jump to a tuck jump. To perform this move, keep your arms and knees slightly bent, jump, hug your knees to your body on your way up, and then quickly release your arms and legs on your way down so your feet land on the trampoline. You may need to do a couple of recovery jumps in between tuck jumps, but over time you can challenge yourself to perform the same move over and over. It’s a great high-intensity move that will challenge your core and get your heart rate up!

Seated Drops
If you’re looking for outdoor trampoline workouts for weight loss, this one is my favorite moves! Jump up, extend your legs in front of you and keep them in that position so your bum lands on the trampoline, and then jump back to a standing position. Repeat as many times as you can, and challenge other members of your family to do the same to see who can perform the most seated drops in a row!

Knee Drops
This move is similar to seated drops, but instead of extending your legs in front of you as you jump up, you will bend your legs so you land on your knees before jumping back to a standing position. This is a slightly easier move, and another great challenge you can enjoy with your family!

Pike Jumps
Pike jumps are another heart pumping move that burns calories fast. To perform this move, jump straight in the air with your arms above your head, and then touch your toes with your legs and arms straight out in front of you before straightening your arms and legs again and landing on your feet. You can do one or 2 recovery jumps in between as you get the hang of this move, and then progress to see how many pike jumps you can do in a row without stopping!

Split Pike Jumps
Similar to basic pike jumps, this move requires you to jump straight in the air with your arms above your head, but instead of touching your toes in front of you, you will separate your legs on either side of your body into a split position. Touch your hands to your toes before straightening your arms and legs and landing on your feet.

If you’re looking for trampoline workouts for weight loss, I hope the exercises in this post inspire you to find new and innovative ways to use your rebounder and/or outdoor trampoline!

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Gwen is a 40-something freelance writer and social media consultant who has an unhealthy love for makeup, hair, and fashion. She lives with her husband and 9-year-old daughter in Toronto, Canada and hopes to move to a warmer climate someday. Preferably tomorrow.

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