Kids discover the primal pleasure of jumping at an early age. People of all ages can recapture that kick of defying gravity by jumping on a rebounder trampoline. Add some music and a variety of routines to perform cardio for weight loss on these mini-trampolines. Rebounder exercise provides a cardio introductory workout that's easy on your joints -- and you get to do it at home.
Step 1
Exercise on the rebounder for at least 20 minutes each session. Increase your calorie burning by exercising longer as your strength and stamina improve. Rebound exercise on a mini-trampoline burns an estimated three calories per minute based on a 150-pound person, according to Shape Up America, a website founded by former Surgeon General C. Everett Koop.
Step 2
Jog, jump higher or perform jumping jacks on the rebounder, with your doctor's approval, to increase your exercise intensity. The more vigorously you exercise, the more calories you burn. Raising your knees higher and pumping your arms help increase exercise intensity.
Step 3
Burn 200 calories a day on the rebounder and reduce your daily calorie intake by 300 calories below your maintenance level for a deficit of 500 calories a day. Although individual results may vary, a deficit of 3,500 calories a week can help you lose 1 pound a week. Aim for 60 minutes of moderate to vigorous exercise intensity most days of the week to burn fat and lose weight, the American Council on Fitness advises.
Tips and Warnings
- To maintain aerobic intensity as you exercise, work hard enough so that you can talk but not sing. Increase your exercise time and intensity gradually. If you've been inactive, add one day a week until you reach five days a week and then increase your sessions by five minutes a week until you reach an hour or two 30-minute sessions a day.
- Always supervise children if they use any type of trampoline to reduce the risk of injury. Consult your doctor before beginning an exercise program, especially if you have difficulty with balance, joint problems or a personal or family history of heart problems or stroke.
Things You'll Need
- Rebounder
- Clock or watch
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