The benefits of exercising on a mini trampoline have received a boost in popularity and credibility in the last decade. NASA found that a 150 pound individual on a mini trampoline for an hour will burn more calories than in an hour of jogging. Mini trampoline workouts are unique because you achieve a weightless state at the top of your jumps, followed by resistance at twice the force of gravity upon landing. These workouts are fun and provide a low impact way to burn fat, tone muscle and test coordination.
Overhead Ball Throws
This is an exercise for the abdominals and lower back from Paula Quinene, an ACSM/ACE personal trainer who utilizes weighted medicine balls and does not require any jumping on the trampoline. Start holding a seven pound ball with your feet shoulder width apart. Draw your navel toward your spine as you raise the ball above your head with both hands and throw it down at the center of the rebounder. Catch the ball above your head and quickly toss it down again with force. Repeat this for 12 to 15 throws and then switch to a heavier ball.
Jumping Jacks
This exercise should be easy to master, since you've probably practiced them thoroughly in elementary school. Jumping jacks are a jump in which you start with your feet close together and your hands by your sides. Jump in the air, landing in a wide stance with your feet outside the width of your shoulders and your hands above your head. This exercise is one step above plain jumping on the trampoline as it gets your upper body active. You can vary this exercise by jumping into a split stance with one leg forward and one leg back rather than a lateral split.
Jogging
This is a cardiovascular exercise that will test your coordination and balance from fitness expert Sarah Brown at Thatsfit.ca. Start with your feet shoulder width apart and start bouncing. Move into a jogging motion and start swinging your arms for increased difficulty. Once you reach 20 paces, bring it back down to a steady bounce. Repeat at least 10 times. To add another level of difficulty, double bounce on each leg during the jog.
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