Can Jumping on a Trampoline Help You Lose Weight

Can Jumping on a Trampoline Help You Lose Weight?

Trampoline jumping is a fun-filled activity among children. But it is claimed to be beneficial for adults to lose weight. Many weight loss programs began to include trampoline workouts realizing its benefits.

Jumping on a trampoline is a type of aerobic exercise that can help you shed excess pounds. Following the same set of physical activities can be frustrating over time. A slight variation in your exercise routine can help with your motivation to burn calories consistently.

Jumping on a trampoline provides you with a variation that can help with your consistency. When you combine trampoline jumping with a low-calorie diet, you can be effective in losing weight. Known as rebounding, it requires you to jump on a mini-trampoline. Trampoline jumping is purported to have a high potential for weight loss. We shall delve into the details for better understanding.

Can Jumping on a Trampoline Help You Lose Weight

Trampoline Jumping to Lose Weight

Trampoline jumping is a kind of aerobic exercise that helps burn calories. The Department of Health and Human Services advises engaging in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

You can also break up your workouts, and it’s best to give each exercise at least ten minutes. When you do trampoline workouts on a daily basis, the level of oxygen uptake increases along with an increase in heart rate. Your metabolism boosts as a result.

A faster metabolism is essential for burning more calories and preventing fat storage. Trampoline jumping increases fat loss and inhibits fat accumulation. This type of exercise improves aerobic endurance while lowering tiredness.

Through this activity, your joints are strengthened. The gravitational shifts that occur during jumping boost Vo2 max, which is the maximal amount of oxygen you can utilize during exercise. According to research, it can also enhance body composition, lipid profile, blood pressure, and glucose metabolism in overweight people.

According to research conducted by the American Council on Exercise, males burn an average of 12.4 calories per minute, and women burn an average of 9.4 calories per minute while trampolining.

If you follow a suitable trampoline exercise program in addition to a calorie-deficient diet, you can achieve optimal weight loss. Aside from that, you must engage in moderate exercises, such as trampoline jumping, for up to 300 minutes per week to lose weight efficiently.

Which Trampoline is Best for Weight Loss?

While there are various kinds of trampolines, the optimal choice for weight loss would be mini trampolines. The reason is due to its mobility and proximity to the earth.

This setup ensures better control over your movement. It is best to choose a trampoline that suits your needs. The trampoline you choose must have the necessary safety precautions.

You have to select a trampoline based on the location where you plan to do workouts. According to a 2016 study funded by the American Council on Exercise, rebounding is a low-intensity exercise that works the muscles.

Trampoline jumping equals the results of running. We know that running can help with weight loss and provide various health benefits. A particular survey by NASA demonstrates that trampoline jumping can be more effective than running.

Trampoline Exercises for Weight Loss

When you do trampoline workouts, you have to plan well and choose suitable exercises that meet your needs. Jumping on a trampoline on a daily basis can help with losing a small amount of weight. But you can lose weight effectively by engaging in trampoline workouts every day. We have gathered some powerful exercises that can assist your weight loss processes.

Basic Bounce

It is best to start with a basic bounce to burn fat. You have to bounce at a standard rate for five minutes. This step will gradually increase your heart rate. Then, you can improve your pace and include other motions in the existing workout.

Instead of going from a resting position to advanced training, you can begin with this less intense workout to let your body adapt to further intense exercises.

Core Twist

This exercise is performed by keeping your core and abdomen taut. Your feet should be hip-width apart while raising your arms to your chest. Then, you have to twist your torso in a methodical manner.

While doing so, your head has to remain facing forward. You can maintain the position of your head by focusing on a spot. This exercise can be used to break the basic bounce. You can complete this workout in intervals of thirty to sixty seconds.

Star Jump

A star jump is defined as jumping into a stance with the legs spread wide, and the hands elevated high. Then, you return to a posture with arms at your sides and feet together. It is known as jumping jacks.

This exercise is an excellent way to break up the basic jump. This jump is a plyometric exercise that includes an impact landing. It can also be performed while carrying weights to intensify the impact.  

Front Arm Raise

You have to raise one arm to the side and the other arm in front of you in this workout. This exercise aids in developing the side ab muscles. While doing this exercise, you must maintain a shoulder-width distance between your feet.

Keep your abs tight, and make sure your arms are under control. Before going on to another exercise, perform them for 30 to 60 seconds with your wrist straight. When you do this on a trampoline, it supports your exercise performance.

Bicep Curl

In this exercise, you should start with your feet about hip-width apart. It would help if you kept your abdominal muscles tightened while doing this. This bicep curl has to be done while jumping side to side. Because of this, you must perform this exercise on a larger trampoline so that you can move about easily.

While doing this exercise, you have to raise and lower your arm whenever you transition to bouncing to the sides. The core and waist are where the movement and bouncing should originate. It’s advisable to perform this workout for thirty to sixty seconds before pausing.

Bicep Bounce

In this exercise, you can use weights and do bouncing. This workout combines bicep curl with bouncing. To perform this, you have first to maintain shoulder-width distance between your feet and double bounce in a methodical manner.

You need to keep your muscles and core engaged. On every upward bounce, you have to lift the weights while holding your hands in a chest position. Then, during the subsequent double bounce, lower the weights once more and slightly push them behind you. You have to follow this exercise in a controlled manner to safeguard your health.

High Knees

In this fast-jumping workout, you essentially run on the trampoline rather than jump. It would be best if you lifted your knees to your belly while running. In addition, you need to swing your arms back and forth to maintain balance and propulsion. This workout can drain your energy. Therefore, you have to engage in this exercise after doing basic bounces.

Besides that, you can also do other workouts like straight jumps, tuck jumps, seated drops, pike jumps, and knee drops in large trampolines. You have to warm up your body before doing any intense workouts. This helps with the efficiency of workouts and prevents injury.

Health Benefits of Trampoline Workouts

Trampoline workouts have much more health benefits than weight loss. When you execute these workouts consistently, your body gets stimulated, and your health gets better.

Enhances Bone Density

Regular trampolining is found to enhance your bone density, thus lowering the risk of osteoporosis. When you grow older, your bones start to weaken. Thus, regular workouts become essential for strengthening your bones. Trampoline workouts can support you in improving your bone density and supporting bone health.

Supports Your Heart Health

Trampoline workouts are similar to cardio exercises. These workouts can reduce your resting heart rate, triglyceride levels, and cholesterol levels. When you are involved in a regular exercise routine like trampoline workouts, your heart muscles strengthen, and blood circulation increases. Thus, these workouts support your heart health.

Alleviates Stress

When your stress levels are high, you can find it hard to lose weight. Moreover, it negatively affects your overall health. Exercises, including trampoline workouts, alleviate your stress levels since it releases endorphins. Endorphin is a happy hormone that is associated with elevating your moods and lowering your stress levels. Trampoline jumping causes your muscles to tense and repeatedly release, which improves your blood circulation.

Maintains Muscle Strength

Engaging in trampoline exercises every day helps build muscle strength. Jumping on a trampoline necessitates the involvement of several muscles. This exercise routine assists in strengthening your muscles and maintaining them. This movement strengthens your back, legs, glutes, abs, and other muscles in addition to your core.

Besides all these benefits, trampoline jumping improves balance, motor skills, and coordination. Your lymphocyte activity gets boosted by these workouts. Jumping on a trampoline also improves your digestion and promotes your gut health. These workouts detoxify your lymphatic system and support your overall health.

Trampoline Safety

When trampoline jumping, you must be aware of the trampoline’s safety standards that you utilize for your workouts. Large trampolines come with a lot of risks. Thus, mini trampolines are advisable for people who want to lose weight.

It is best to seek the advice of your fitness instructor before your trampoline workouts. If you are planning to do workouts at home, then you must follow as directed in your trampoline’s manual.


Jumping on a trampoline is a low-impact exercise that can aid in losing weight. Trampoline workouts provide you with various health benefits. There are also trampoline classes in which you can enroll and seek the help of an instructor.

When trampolining at home, you need to adopt safety methods to lose weight. If you follow a low-calorie diet in addition to regular trampoline workouts, you can lose weight effectively and steadily.


Can you lose weight by jumping on a trampoline?

Trampoline jumping can cause effective weight loss when followed regularly. Jumping on a trampoline equals the effects of running, according to a study. A ten-minute trampoline session can burn as much fat as a thirty-minute run, which is probably 1000 calories an hour.

How long should I jump on a trampoline to lose weight?

Jumping on a trampoline for 30 minutes a day can enhance weight loss. You can add more variety to your workouts and burn more calories by doing trampoline workouts every day.

Can rebounding help you lose belly fat?

Rebounding is a great way to lose weight. It is easy to follow but effective in burning calories. There are multiple rebounding workouts that can help you lose belly fat.

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