7 Quick & Easy Trampoline Exercises for Weight Loss at Home

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For many of us, the trampoline was something we relegated to our childhood years. You may have spent countless hours jumping up and down on the rubber contraction. But as you moved into teenagehood and adulthood, you left it behind. 


Yet, trampoline exercises are excellent for weight loss. You can get a full-body workout right from the comfort of your home. First, you don’t need to invest in a giant trampoline. You can exercise as much as you wish, even with the mini indoor one. All you need is space to set it up and start losing calories. 


But beyond that, there are other benefits. You get better coordination and balance with trampoline exercises. You will notice an improvement in your gut health and digestion. 


Your immunity will get stronger due to a boost in lymphocyte activity. And, you can keep osteoporosis away due to improved bone density.  


But, to get all the benefits, you need to know the best trampoline exercises for weight loss. We will show you which ones to incorporate into your routine. But please, make sure you learn the moves well before trying any.  

1. Straight Jumps

Straight jumps are fantastic trampoline exercises for seniors and beginners. Think about what you did as a kid the first time you got on a trampoline. All it takes is a simple bounce up and down. 


For better balance, it is better to keep the knees and arms bent at a slight angle. Please don’t dismiss the simple movement thinking it is ineffective. Some of the benefits are the loosening of joints and ligaments while burning calories. 


Straight jumps are also fantastic as a warm-up for a higher-impact workout. Do the same for a cool down as well. 


Try and maintain at least two minutes of the straight jumps. As your fitness levels improve, you will find that you can maintain a longer stretch. 

2. Jumping Jacks on a Rebounder Trampoline

As we said above, you don’t have to buy a huge trampoline to get a fantastic workout. Rebounder trampolines are smaller and closer to the ground. But don’t let the size fool you. They are very secure and stable and ideal for aerobic exercises. 

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When shopping, check the material used in the construction of your leaps and rebounds trampoline. It should feature super strong steel, which not only ensures stability but long-term durability as well. You also want one that is easy to assemble so that when it is not in use, you can easily store it away. 


One of the most effective trampoline exercises is the jumping jack. It pretty much mimics what you would do on the floor.


  • One tip for a more effective workout is to bend your torso slightly.
  • For a beginner, it can get pretty intense. So make it a bit easier by taking your arms to shoulder height and not all the way. 
  • Also, make sure that you keep your feet apart when jumping. Depending on your fitness level, try and get in about 1 to 3 minutes.  


3. Single Leg Jumps/Bounces

Simple leg jumps or bounces are a fantastic rebounder trampoline workout for beginners. You will love how much your coordination and balance improve. 


  • Start by standing with your legs at hip distance apart 
  • Shift your weight to one foot, either the left or right
  • With bouncing or jumping motions, keep the momentum for about 2 minutes. As a beginner, you may want to consider the former and only start jumping when you are more comfortable with the motion. 
  • Switch legs and do the same for the same amount of time. 


Don’t worry if you initially lose your balance, soon you will be a pro. 

4. Running Man

The running man is an excellent way to lose weight. It is an intense workout that will increase your heart rate. And yes, doing these high-impact exercises on your rebounder trampoline is possible. 


The advantage of using the trampoline is that you will be working on a non-impact surface. This makes it ideal for those with painful joints who cannot run on a hard surface like a track or stretch of road. 

  • Start the exercise with a slow jog for about 15 seconds. 
  • Now increase the intensity by sprinting for about 15 seconds with high knees.
  • Do another rep and then take a 30-second rest.  
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5. Tuck Jumps



Tucks jumps are a more grown-up version of straight jumps. But due to the level of activity involved, they may be more suited to the larger trampolines. 


Ensure you warm up by starting with the straight jumps. Here is what you need to do. 

  • Keep your knees at a slight bend.
  • Jump and bring your knees towards your chest on the way up
  • Release the knees as you start to descend. 
  • You can increase the intensity with a variation using side movements. Instead of bringing the legs to the chest, take them to the sides. Try to tap your ankles on the way up.
  • Start with a few tuck jumps and include some breaks in between. This high-intensity workout is an excellent trampoline exercise for weight loss. 


6. Pike jumps

Trampoline pike jumps are a real calorie blaster. Like tuck jumps, it incorporates leaps and rebounds. The difference is you try to touch your toes with straight arms while in the air. That requires putting your legs at a parallel angle to the trampoline. 


You may not get in many jumps in the initial phases because it is pretty intense. Also, make sure you incorporate recovery breaks in between.  

7. Trampoline Boxing

Trampoline boxing is a fun exercise for all levels. You will do everything you would with regular boxing at a gym session.


But, the difference comes in with the bounces. It is a whole-body workout that boosts strength by engaging your core. 


Coordinating the movements will also increase your balance. Every part of your body remains engaged, thus a more effective workout. 

Final Thoughts

Trampolines are a memory many of us have from childhood. Yet, even in adulthood, they are versatile exercise tools that can help with weight loss. 


Don’t let space be a deterrent to having a trampoline. Rebounder trampolines are small, sturdy, and ideal for indoor spaces. You get a full-body workout without spending tons of cash in the gym. Further, the non-impact surface means that you don’t cause damage to your joints. 


Features like handrails ensure safety. This makes it possible to enjoy trampoline exercise for seniors and beginners.