Exercising on a trampoline can add fun and diversity to your workout. Unlike jogging on a hard surface, trampoline exercises are low-impact and easy on your joints. According to the Family Matters Parenting website, "Trampoline workouts stimulate your metabolism, firm and tone your muscles, improve your blood circulation and increase your level of energy."
Many rebounding exercises for the small trampoline can be performed on the large trampoline and provide the same benefits.
Jumping Jacks
This exercise firms the muscles in your upper arms and legs. Jump with your arms down at your sides and your feet six inches apart. This is the start position. As you lift off the trampoline, simultaneously swing your legs and arms outward, extending your arms over your head. Return to the start position as you land. Perform this exercise 10 times. You can advance this exercise by increasing the number of repetitions or securing weights to your wrists and ankles.
Hamstring Curls
This exercise tightens your abdominal, buttock and thigh muscles. Jump with a solid bounce on both feet. Keep your body in a straight line and tighten your abdominal muscles. As you lift off from the trampoline, bend your right knee and kick your leg backward as if trying to touch your foot to your backside. Touch down with both legs. In mid-air, bend your left knee and kick your leg backward as if trying to touch your foot to your backside. Perform the exercise for 30 seconds. To elevate the workout, secure weights to your ankles as you perform the exercise, or extend the exercise time.
Knee Raises
Jog on the trampoline with your hands on your hips. Gradually, raise your knees upward until you are lifting them as high as possible. Keep your body in a straight line and squeeze your stomach muscles. As you lift off from the trampoline, bend your right leg and raise your knee toward your chest. Touch down with both feet. In mid-air, bend your left leg and raise your knee toward your chest. Perform this exercise for 30 seconds. You can advance the workout by securing weights to your ankles as you perform the exercise, or extend the workout time.
Cross Country Skiing
This exercise strengthens your arm and leg muscles. Jump with a solid bounce on both feet several times. Concurrently, swing the opposite arms and legs forward and backward, mimicking the stride of a skier. Slightly, lift the feet and point the toes as you move up and down. Perform this exercise for 30 seconds. To intensify the exercise, attach weights to your ankles and wrists, or extend the workout time.
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