The mini trampoline, or rebounder, is an alternative to performing aerobic moves on the ground. One benefit of this activity is the reduced impact on the joints. Individuals not capable of performing certain exercises, such as jumping jacks, on the ground might be comfortable performing them on the trampoline. If this is the case for you, then the mini trampoline is a valid option for performing cardiovascular exercise to lose weight. However, in comparison to jogging on a treadmill, the mini trampoline does not allow the exerciser to reach the same level of energy expenditure, which means fewer calories are burned, according to research by Palak Shah at Ohio University.
Step 1
Perform aerobic moves on the trampoline. Do knee-tuck jumps and jumping jacks, or run or sprint in place.
Step 2
Exercise on the trampoline for a total of 60 to 90 minutes per day at a moderate to high intensity level to achieve weight loss, as recommended by the American College of Sports Medicine and the American Heart Association Physical Activity Guidelines. You should break a sweat and have some difficulty carrying on a conversation.
Step 3
Exercise on the mini trampoline five days per week or on the days you cannot do other aerobic exercise.
Tips and Warnings
- Use the mini trampoline in conjunction with a calorie-restricted diet and other aerobic and strength-training workouts to maximize weight loss. Put the trampoline in front of your TV to rebound while watching a 30-minute program. Adding small hand, wrist or ankle weights may allow you to burn more calories.
- If you have balance problems, are uncoordinated or have foot problems, you may be placing yourself at risk for injury by jumping on the mini trampoline. Some individuals experience loss of bladder control when attempting this activity.
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