Rebounding is a fun way to stay in shape, and requires little to no training. All you have to know is how to jump up and down. You can do it in your home on a mini-trampoline or in your backyard on a larger trampoline. According to a 2008 article at Guardian.co.uk, rebounding improves cardiovascular fitness, keeps your bones healthy, improves balance and coordination and increases lymph flow to reduce cellulite.
Step 1
Set up your mini or full-size trampoline in your house or backyard. Place it far away enough from walls or other obstacles that might get in your way while jumping. Place your trampoline on a stable, level surface.
Step 2
Wear comfortable clothing for working out and wear athletic shoes, socks or go barefoot.
Step 3
Start practicing some simple jumps with both feet, gradually increasing the height as you feel more comfortable.
Step 4
Practice some single-leg hops on one foot and then the other. Try alternating between both feet and gradually increasing the height of your jumps.
Step 5
Jog in place at a moderate pace and then try jogging faster. Vary the pace of your jog and try lifting your knees up high with each step.
Step 6
Do jumping jacks, tuck jumps, kicks, knee lifts or any movement you can come up with as long as it gets your heart rate up. Movements from dancing, kickboxing and aerobics all are effective on the trampoline.
Step 7
Rebound for 20 to 40 minutes at least three times a week.
Things You'll Need
- Mini or full-size trampoline
- Athletic clothes and shoes
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