Burst training on a trampoline is a workout with short bursts of rapid exercise with a rest period in between. This method helps build muscle while burning calories for fat loss. Use a mini-trampoline, or rebounder -- instead of a large, outdoor trampoline -- to create a burst exercise plan for your home gym. Complete a burst workout four to seven times a week for best results with meeting your fitness goals.
Step 1
Warm up before burst training by walking on a treadmill or in place for five minutes. Bend your arms at the elbows so you can pump them forward and back to warm the upper-body muscles.
Step 2
Step onto the middle of the mini-trampoline and find your center of balance by bouncing lightly with both feet for about one minute.
Step 3
Complete a burst exercise by jogging on the mini-trampoline as fast as you can for one minute. Jog on the trampoline in a marching motion, lifting one foot at a time about 2 inches off the surface. Keep a smooth motion and avoid slowing down during the one-minute burst.
Step 4
Rest your body for two minutes to lower your heart back to normal by bouncing slowly on the trampoline, or stepping off the trampoline and walking slowly.
Step 5
Repeat the jogging burst on the mini-trampoline for one minute, followed by a two-minute rest. Repeat the cycle for a total of a 30-minute burst workout. The total time includes the rest period.
Tips and Warnings
- Increase your jogging intensity if your muscles have no fatigue after the burst workout. Slow your jogging intensity if you are unable to complete 10 burst repetitions. Avoid locking your knees or elbows while burst jogging on the mini-trampoline.
- Consult a doctor before starting an exercise program.
Things You'll Need
- Mini-trampoline
- Exercise watch or clock
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