Mini trampolines, also known as rebounders, are an excellent tool for getting in shape and losing weight. They are fun, portable, easy on your muscles and joints and allow you to determine the intensity of your workout. You can exercise while watching your favorite TV show, indoors or outdoors, and you can even get a quick workout while on break at work. Be sure to consult your doctor before beginning an exercise program.
Step 1
Warm up your muscles before you begin your workout. Do some light jumping up and down but remain in contact with the trampoline. Bounce side to side and include some twists to warm up your core muscles and do arm circles for your upper body.
Step 2
Do jumping jacks to engage your whole body in a cardio session. Start with feet closed and jump out where feet are shoulder-width apart and then jump in again. While doing this, raise your arms above your head and then bring them down to your sides. Do 100 jumping jacks and then cool down by lightly bouncing up and down.
Step 3
Execute the cross-country ski motion on the mini trampoline. Imagine yourself holding ski poles, and move your feet backward and forward. Bring your right arm up with the left leg and then the left arm up with the right leg. Do this exercise for three minutes and then do a gentle bounce to cool down before the next exercise.
Step 4
Stand with your knees slightly bent and do side twists. Keep elbows at shoulder height, jump up and twist your knees consecutively from left to right. Keep your head forward and back straight and use your abs and hips to rotate your legs.
Step 5
Lie down and do bicycle crunches on the trampoline. Lift your feet off the surface, hips and knees bent at right angles and clasp your hands behind your head. Lift your shoulders slightly and twist your right arm to your left knee with your right knee straightened, and then twist your left arm to right knee with the left knee straightened. Do three sets of 30 reps total.
Things You'll Need
- Mini trampoline
- Support bar (optional)
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