Bouncing or rebounding on either a full-size or mini trampoline will work your cardiovascular system and strengthen and tone muscles throughout your body. Rebounding is gentle on your joints, and can incorporate both light and intense exercise routines. Consult your physician before you begin any trampoline exercise program.
Getting Started
Step 1
Obtain a mini trampoline if you do not already have a full-size trampoline in your yard. Ensure that all screws are tightened and all springs and bands properly secured before you begin to exercise.
Step 2
Step onto the trampoline, and start with walking in place. Lift your feet only slightly off the surface of the trampoline, until you are accustomed to the movement.
Step 3
Jump lightly with both feet. Move your arms as if you are jumping rope. Lift your feet a couple of inches off the trampoline with each jump.
Step 4
Increase the height of your jump and incorporate larger arm movements as your balance and comfort level increase.
More Advanced Workout
Step 1
Perform jumping jacks on your trampoline as a warm-up. Begin by bouncing lightly, then gradually increase your height for three to five minutes.
Step 2
Bounce as high as you are comfortable and twist your body from side to side. Turn your hips and legs one direction, while your upper body twists in the opposite direction. Continue to alternate in that fashion for 25 to 30 repetitions.
Step 3
Alternate your feet forward and back in a cross-country ski type of motion. Incorporate arm movements to simulate using ski poles. Move your right arm forward as your right leg moves back, and left arm forward as your left leg moves back. Try for 25 to 30 strides.
Step 4
Bounce as high as you can on your trampoline, and bring your knees to your chest each time your body goes up. Use caution on a larger, outdoor trampoline because you will get quite high. Perform as many repetitions as you can until fatigued, to a maximum of 30.
Step 5
Bounce with both feet, with your hands positioned behind your ears. Bring your left knee to your right elbow when you are in the air, then alternate sides on the next bounce. Continue to bounce and alternate knees to elbows for 10 to 15 repetitions on each side.
Step 6
Perform three to five minutes of light jumping jacks or simulated jump rope as a cooldown when your workout is over.
Tips and Warnings
- If you use a full-size trampoline outdoors, consider purchasing a mini trampoline to continue jumping indoors through the winter.
References
- 7HabitsofWeightLoss.com: Trampoline Exercise Program for Fun Aerobic Workout
- WorldFitness.org: Trampoline Exercise Program Trampoline Workout
- How to Boost Your Immune System: Try these Basic Rebounder Exercises to Get the Most Out of Your Workouts
- Better 4 Fitness: Mini Trampoline Exercises More Than Just Bouncing
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