Exercising on a mini trampoline, or rebounder, may have you jumping for joy. Put on your favorite tunes and bounce on your rebounder for about an hour and you can burn 500 to 700 calories, depending on your weight and height. Aerobic exercise using a mini trampoline is gentle on your joints and targets the muscles in your legs and butt as well as challenges your core. Along with a variety of bouncing moves, you can add arm movements to increase the intensity of your mini-tramp workout.
The Basic Bounce
The best way to get started on your mini trampoline is with the basic bounce. The basic bounce is the beginning stance and foundation move of the rebounder workout. Stand in the center of your mini trampoline with your feet a little more than hip-width apart, with your knees slightly bent. Keeping your feet pressed down into the trampoline, begin to slightly bounce. In the beginning, you may want to place your hand on a wall for balance. When you get the hang of the rhythm of the bounce, allow your feet to lift off the trampoline. Continue to bounce for several minutes. Add arm patterns, such as straight arm circles or boxing punches to increase intensity.
Basic Jog
The basic bounce is a two foot bounce, as opposed to the basic jog which is one foot at a time. Begin with your basic stance then lift one foot up off the rebounder at a time. When you get the jog rhythm down, move your arms with the motion as you would in regular jogging. Try to keep your toes facing straight ahead when you jog and don't allow your knees to lock out straight.
Jumping Jack Bounce
Start in the basic stance with the basic bounce. Slowly jump out a little wider and back together as in a regular jumping jack you would perform on the floor. Be careful not to jump too wide and hit the springs. Once you have set the leg pattern, add jumping jack arms. Jump out and reach both arms over head, jump together and clap your hands to your thighs.
Twist Jump Bounce
Start with the basic bounce but bring the legs closer together until your feet and knees are about one inch apart. Bounce and twist your knees to the left as you twist your upper body to the right. Then twist your knees to the right and your upper body to the left. Keep your arms waist high, with your elbows bent. For a more advanced twist, raise both arms overhead while you bounce.
Criss-Cross Jacks
Begin with your basic bounce, then start your jumping jack bounce. After a few jacks, cross the right foot in front of the left and then jump back wide. Then cross the left foot in front of the right and then jump to the wide stance. Continue the pattern, jump wide and cross, jump wide and cross. Add extended criss-cross arms in front of your chest for variety and intensity.
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