Trampolines are not only fun, but they also provide a workout that is easier on the joints than exercising on a hard surface. They can be done almost anywhere as well---mini-trampolines are lightweight, portable and can be used when you are watching television or listening to music at home. There are plenty of exercises that can be done on a trampoline that burn calories and shape your body.
Jogging
Simulate jogging in place on a trampoline to warm up for a workout and increase your heart rate. You can start slow and then gradually increase speed, or you can do interval training. Jog for 2 minutes, then lightly bounce for 1 minute, followed by jogging for 2 minutes, then bouncing for 1 minute. This method provides you the calorie-burning power of interval training without the stress on your knees.
Jumping Jacks
Traditional jumping jacks provide an intense cardio workout. Doing them on a trampoline allows the same workout, but with less stress on your joints. Bounce on the mat lightly, bringing your feet together. Then move them out to a shoulder-width apart, bring them in again, then back out. While you are doing this, raise both of your arms above your head as your feet are out and bring them down as your feet are coming together. Do this exercise in short bursts of 50 jumping jacks; then rest for 1 minute. Do three sets of 50 reps.
Twists
Twist your upper body as you bounce. This gets your heart rate up and exercises your core muscles. Bounce up and down with your arms bent at chest level as if they are sitting on arms rests. With every jump, twist your body to the right and then to the left. Do this for 2 minutes, then rest for 2 minutes. Repeat 3 sets of twisting exercise for 2 minutes per set.
Punch and Kick
A punch and kick routine helps tone your upper and lower body and is a great aerobic exercise. Do a light bounce on the mat and raise your left leg straight out in front of you while punching your right fist out in front. On the next bounce, lift your right leg and punch forward with your left fist. Do 50 repetitions of this exercise, then rest for 2 minutes. Perform 3 sets of 50 reps.
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