Mini-trampolines picked up steam as a popular form of cardiovascular exercise between 2000 and 2010. Rebounding is a low-impact form of exercise that can improve strength, flexibility, aerobic capacity and endurance. Additionally, "Fitness" magazine notes that you can burn roughly 290 calories per hour during a normal rebounding workout. When performing rebounding exercises, familiarize yourself with the trampoline by performing basic exercises before progressing to more advanced moves.
Health Bounce
A health bounce will warm you up and help your body adjust to the give of the trampoline's springs. Stand on the trampoline and bounce lightly on the surface of the trampoline; do not allow your feet to come off the surface. You're simply bending your knees and pressing down into the trampoline's surface before allowing your body to rebound slightly upward -- "catching" yourself before allowing your feet to bounce off the trampoline's surface. Continue the health bounce for two to three minutes.
Run in Place
Running on the surface of a trampoline will get your heart pumping, making you feel like you're running outside, without the impact of running outside. Stand on the trampoline and start swinging your arms and jogging in place -- start slow, allowing yourself to get used to the extra bounce in your step as you run. Once you feel comfortable with a slow jog, pick up the pace and lift your knees higher. You can even alternate between fast, high-intensity bursts of sprinting and slower recovery periods. Run in place for as long or as short a period as you feel comfortable.
Washing Machine Twist
The washing machine twist will engage your core muscles, particularly your obliques, as you twist your body in the air. Stand on the trampoline with your feet hip-width apart and your arms bent at your side. Bend your knees slightly and start bouncing lightly up and down. Allow yourself to gradually bounce higher, building up your intensity. When you're ready, as you press off the trampoline with your feet, twist your torso to the left, causing your body to twist in the air. Land back on the trampoline, facing the opposite direction. Immediately bounce back up, twisting your body further to the left, landing back in your starting position. Continue performing 180-degree twists until you've turned 10 complete rotations. Allow yourself to rest, then perform the exercise twisting to the right.
Squat Jumps
When you perform a squat jump, you'll work your entire body, particularly your legs, buttocks and core. Whenever you land on the trampoline, land with "soft knees," allowing your knees to bend forward slightly as your hips tip backward slightly. This will help protect your joints.
Stand on the trampoline with your feet shoulder-width apart. Squat by tipping your hips backward and bending your knees; do not let your knees protrude in front of your toes. When your thighs are parallel to the floor, jump up as high as you can into the air, swinging your arms upward to help propel you. Land with "soft knees" then squat again to repeat the exercise. Repeat the squat jump 10 to 12 times.
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