Exercising on a mini trampoline, often called rebounding, helps you get an excellent cardiovascular workout, tones your muscles and reduces stress on your joints. Bouncing on the trampoline absorbs up to 87 percent of the impact that would normally fall on your feet, ankles and knees, according to rebounding instructor Blake Mays in "Good Housekeeping." Trampoline workouts can also increase bone density and improve circulation of the lymphatic system, helping your body rid itself of waste more effectively, according to an August 2000 report by CBS News Healthwatch. It's important to follow safety procedures and make sure you're doing trampoline exercises properly to get the most out of your workout and reduce your risk of injury.
Step 1
Bounce on a mini trampoline by standing in the center of the bouncing surface with your feet shoulder-width apart and pushing your weight down to force the springs down. Keep your feet flat on the bouncing surface at first and let them leave the trampoline slightly as you get more comfortable with the movement.
Step 2
Jog or run on a trampoline to get an aerobic workout with less impact on your joints.
Step 3
Hold light dumbbells in your hands and do bicep curls, press your arms overhead or swing them back and forth at your sides while you jog on the trampoline to engage your upper body.
Step 4
Alter your movements while walking or jogging on the trampoline to work different muscles. For example, try doing mini side steps or lunges if your trampoline is large enough to accommodate your stride.
Tips and Warnings
- Take a rebounding class or purchase a trampoline exercise video to get ideas for different movements and dance-type exercise routines.
- Check with your doctor before exercising on a trampoline, particularly if you have joint problems or a previously diagnosed medical condition. Wear supportive shoes made for walking or jogging while exercising on a trampoline. If you're exercising on a mini trampoline, choose a sturdy model that doesn't tilt or wobble when you bounce on it and make sure it will support your weight.
Things You'll Need
- Dumbbells
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