If you're looking for a new exercise that you can do in your own home, consider buying a mini exercise trampoline. Exercise trampolines provide an efficient yet low-impact way to burn calories. Burn more calories by incorporating intervals into your routine or build muscle and burn calories by using circuit training.
Benefits
Jogging on a mini trampoline is a gentle exercise that has low-impact. An hour of jogging on a trampoline burns 290 calories. Because the surface of the trampoline gives when you step on it, your joints don't feel all of the pressure they would if you were running on pavement. This exercise also works your leg muscles more than jogging in place because you have to use your muscles to balance since the surface isn't sturdy.
Mix It Up
Instead of simply jogging in place, burn more calories by doing different moves. Start with hamstring curls, jumping jacks or high knees. You can also imitate a cross-country skiing motion by standing with one foot about 2 feet in front of the other. Then jump and switch your back foot to the front and repeat this cycle. You can also incorporate kickboxing moves, such as roundhouse kicks and punches.
Intervals
Boost your heart rate by turning your workout into an interval routine. An interval routine alternates intense, difficult exercise with easier and lighter exercises. For example, jogging for a minute and then sprinting for 20 seconds would be an interval. This burns more calories and improves your endurance. Alternate a minute of jogging on your trampoline with 30 seconds of sprinting. Or do one move for a minute then switch to a new move and alternate between low intensity and high intensity every other minute. For example, start with a minute of easy hamstring curls, then do a minute of rapid high knees, then do a minute of slower cross-country ski jumps, then do a minute of quick jumping jacks. Repeat this four-minute cycle 10 times.
Circuit Training
Circuit training routines are similar to interval training, except instead of alternating intensity, you alternate between cardio and resistance training. You can use your mini trampoline and your body weight to build muscles. Start by using the trampoline to do a pushup. Get in normal pushup position, but instead of having your hands on the ground, place them on the edge of the trampoline. Work your arms with dips by sitting on the edge of the trampoline. Then scoot your butt off the trampoline and brace yourself with your arms on the edge and lift and lower your body. You can also stand in the center of the trampoline and lift free weights. This will work your core because you need to use your muscles to stabilize yourself on the trampoline surface. Alternate five minutes of resistance training and five minutes of cardio moves on the trampoline. Start with a three sets of each for a 30-minute workout. As your endurance improves, work your way up to an hour workout.
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