Mini trampolines offer a simple way to exercise. Complete a series of exercises on the cushioned mat to promote weight loss and improve overall cardiovascular and muscle strength. Most mini trampolines can support up to 250 lbs. of weight with its all-steel frame construction. As with any exercise workout, if you feel pain or dizziness while using the mini trampoline, stop exercising immediately and contact your physician.
Step 1
Place the mini trampoline on a flat, smooth surface. Set it way from walls, structures, furniture and other exercise equipment. Provide clearance for ceiling height, lights and fans.
Step 2
Perform a series of stretches before and after exercising. Hold stretches for 15 to 30 seconds. Complete lower-body stretches, floor stretches, bent-torso pulls and bent-over-leg stretches.
Step 3
Perform a series of exercises before and after exercising with the trampoline for two to five minutes to warm up and cool down. Suggested activities include jogging, jumping jacks, jump roping and brisk walking.
Step 4
Complete a series of several workout exercises including bounces, knee raises, jumping jacks, upright row and twist bounce on your trampoline. Do each exercise 10 times.
Step 5
Put your feet shoulder-width apart and bend your knees to perform a bounce exercise. Put your hands on your waist. Bounce gently. On each second bounce, bounce high enough so your feet leave the mat.
Step 6
Raise your right and left knees just above waist height, alternating one at a time, while bouncing to perform a knee raise.
Step 7
Place your feet together in the mat's center, bounce and land with your feet apart to start the movement for a jumping jack. Combine with raising your arms to the side and overhead to complete a full jumping jack.
Step 8
Raise your knees one at a time while bouncing. While bouncing, perform an upright row by putting your arms in the rowing position at chin height every time you raise one of your knees.
Step 9
Place your feet together in the mat's center. Twist your lower body to the right while twisting your upper body to the left to perform a twist bounce. Perform the same movement on the opposite side.
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