Is Trampoline a Good Workout?

December 17, 2021
6 min read

If you want to get fitter, then you need to exercise regularly. On the other hand, if you’re looking for something new to try out, then a trampoline might be perfect for you.

Trampolines are fun and a safe way to get fit. They provide various benefits such as toning your core muscles & strengthening your bones. In addition, they increase your heart rate, improve balance and coordination, and even help strengthen your lungs!

You can use the trampoline at home or in the park. The best thing about using a trampoline is that it’s very easy to do. There’s no need to spend hours on end exercising – instead, you just jump up and down on the mat.

women group doing fit exercise on sport trampoline

The most important thing when working out with a trampoline is safety. Make sure there are no children around before jumping on the trampoline. Also, make sure that the surface is firm and flat. If you’re unsure if the trampoline is suitable for you, ask an adult who knows what they’re doing.

Trampoline exercise is an excellent form of physical activity for people who want to get fit, lose weight, increase their energy levels, and enjoy themselves at the same time. In addition, they can improve your overall physical health by helping you become more fit and active.

According to research, trampoline jumping exercises positively impact bone health, and they might even be able to increase bone density and strengthen bones.

Types of workouts you can do with Trampoline

You can do many types of workouts on a trampoline. Some of these include:

Jump rope

This type of workout involves bouncing up and down while holding onto a rope. Jump roping strengthens your arms, back, legs, and core. It also helps build endurance.

Jumping jacks

These are great for building strength in your chest, shoulders, abs, and thighs. To perform this exercise:

  1. Stand on the trampoline and raise one leg off the ground.
  2. Quickly bring it back down to the ground.
  3. Do ten reps per set.


To perform this exercise:

  1. Sit on the edge of the trampoline and place your feet together.
  2. Bend your knees so that your body forms a straight line from your head to your heels.
  3. Squeeze your glutes and hold them tight.
  4. Slowly lower yourself until your hips are below parallel to the floor.
  5. Keep your back naturally arched, and your elbows slightly bent.
  6. Continue holding this position for five seconds, then slowly return to the starting position.
  7. Repeat ten times.

Pelvic floor jumps:

For this exercise, lie face-up on the trampoline with your hands underneath your butt. Next, extend your legs and bend your knees. Now, lift your pelvis off the ground and keep your knees bent. As soon as you feel like you’ve lifted enough weight, immediately push your pelvis back down to the ground and repeat ten times.


Lie face-down on the trampoline, keeping your legs straight, and your toes pointed forward. Rotate your right wrist outward and backward with your right arm raised above your head. Lower your arm back down to the side of your body, then repeat with your left hand. This move will work your abdominal muscles, rotator cuff, and biceps.

Single-leg bounces:

Stand on the trampoline facing away from the center of the mat. Bend your knee and extend your foot toward the center of the mat, then bounce once. Come back to your starting position and repeat ten times. This exercise works your quadriceps, hamstrings, calves, and ankles.

Double-leg bounces:

Start by standing on the trampoline in a squatting position. Next, extend both feet out in front of you. Then, bouncing up and down, jump high into the air with both feet and land softly on both feet. Repeat this movement ten times. This exercise improves balance, coordination, and agility.

Side bounces:

Start by lying on your side on the trampoline. Place your elbow under your shoulder and roll over so that your upper body is now resting on the mat. Rotate your wrist outward and downward while raising your other arm above your head. Return to the starting position and continue twisting your wrist up and down ten times. This exercise targets your obliques, hip flexors, and glutes.

Backward bounces:

Sit on the trampoline’s edge with your legs crossed. Bend your knees and lean backward. Bounce up and down, jumping high into the air with your knees bent and landing softly on your buttocks. Repeat this motion ten times. This exercise strengthens your core and helps build endurance.

Trunk twists:

Sit on the trampoline holding onto its edges. Next, touch your right elbow to your left knee while twisting your torso to the right. Next, rotate your torso to the left and touch your left elbow to your right knee. Continue rotating in this manner until you reach the end of the trampoline. This exercise targets your abdominals, obliques, and lower back.


Begin by sitting upright on the trampoline and placing your hands behind your head. Keeping your spine straight, raise your chest upward and look at the ceiling. Then, drop your chin to your chest while simultaneously lifting your shoulders upward. Repeat this action ten times. This exercise trains your abs and strengthens your neck and shoulders.


Place one leg on top of the trampoline, then step forward with your opposite leg and lunge down. Land softly on the mat with your back leg. Repeat this motion 10 to 20 times. This exercise strengthens the quads, hips, and lower back.

Hip raises:

Place one foot flat on the trampoline; bend your knee slightly, and place your heel on the floor. Slowly stand up, raising your hips and extending your arms overhead. Hold for 30 seconds or longer. This exercise builds strength in the thighs and glutes.


Lie faceup on the trampoline with your elbows directly beneath your shoulders and your forearms parallel to the ground. Keep your hips lifted as long as you can. This exercise strengthens your abdominal muscles and improves posture.

Trampoline exercises can be done in a variety of ways. It will help you to achieve great health results and a lot of fun. There are different types of trampolines available in the market. In addition, you can have a look at the trampoline collection of Saveinstant. Saveinstant offers a special discount on trampolines.

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