The mini trampoline went from being sold as a toy to being sold as piece of cardio equipment. It can be found in thousands of gyms nationwide. While it has always been an effective cardio workout, it wasn't recognized as a weight-loss tool until 1999, when it was heavily marketed by the company Urban Rebounder. J. B. Berns developed the Urban Rebounder exercise system while recovering from a knee injury. The system uses basic trampoline exercise moves to burn calories and tone muscles.
Basic Bounce
The most basic exercise to burn calories on a mini trampoline is a bounce. "Old Dogs New Tricks" describes the design of a trampoline to include a high-quality material mat, a heavy-grade all-steel frame and a spring mechanism. The purpose of the trampoline design is to support a person bouncing. Many trampolines also come with a support bar for beginners or for people who need added support as they workout. A basic bounce is a jump straight up and down. While bouncing on a trampoline, it is important to keep your knees bent to avoid injury. To increase the amount of calories you burn, jump faster or more frequently. This is an important progression because you need a caloric deficit of 3,500 calories to lose one pound. For weight loss, the Centers for Disease Control recommends you aim for a 500- to 1,000-calorie deficit each day. The more calories you burn, the more weight you can lose.
Side-to-Side Jump
Basic jumps will burn calories to help lose weight, but after a while jumping straight up and down may get boring. Your body will also adapt to the routine and it will become easier. When that happens, you will burn fewer calories and see fewer muscle gains. Jump side to side to add a challenge to your routine. You will work new muscles, which will increase the intensity. Incorporate a small jump forward and backward for a similar effect. To keep your focus, alternate jumping styles every few minutes to create a challenging workout session.
Run in Place
Running is an effective way to lose weight. The Centers for Disease Control reports on its website that a 150 lb. person running at 5 mph can burn 295 calories in a half-hour. The durable yet soft trampoline mat attached by springs absorbs the impact of your body landing while running. When running on the ground, your bones and joints absorb the impact. This makes running on a trampoline a low-impact alternative. Running on a trampoline is an effective exercise for anyone who wants to lose weight because you can still burn calories by running in place. Increase your speed to maximize the amount of calories you burn during your routine.
Jumping Jacks
A jumping jack is a jump in which you land in a wide-stance position with your hands over your head. Typically, you clap your hands at the top. Then you jump back to the starting position with your feet together and hands by your side. This action set completes one jumping jack. Repeat this process several times at various speeds for a complete workout for weight loss. Vary the exercise by jumping into a split stance with one leg forward and one leg back rather than a split stance with your legs out to the side of your body. In both positions, keep your knees slightly bent, your shoulders back and your back straight.
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