Trampoline Exercises for Weight Loss

Boy Jumping on Trampoline
Boy jumping on trampoline (Image: sonyae/iStock/Getty Images)

A trampoline offers a convenient and safe way to lower your body fat. For an exercise to help you lose weight, it needs to burn a high number of calories. The number of calories you burn during your trampoline workout depends on how much you weigh; a person weighing 180-pounds can burn about 286 calories during a 60-minute trampoline jumping session. Start each workout with low-intensity hops to warm up your muscles and your ankle and knee joints.

Side-to-Side and Front-to-Back

Side-to-side hops require you to keep your feet together as you jump to the left and then to the right. Continue to jump back and forth in this manner, ensuring that both feet land and take off simultaneously. Front-and-back hops are similar, except that you hop forward and back with both feet. Pay attention to where you are on the trampoline and take care so that you don’t stick your foot between the springs or off altogether. Perform each activity for 60-seconds at a time. Change it up and do both side-to-side and front-to-back jumps while trying to hop as fast as possible and keeping your feet just barely above the trampoline, as well as while jumping as high as you can.

High Knees and Butt Kickers

To perform the high knees exercise, jump on the trampoline one leg at a time, bringing your free knee up to your chest during each step. For butt kickers, jump one leg at a time while bending your free leg to bring your heel to meet your glutes. Change it up, performing each exercise while trying to perform reps as quickly as possible, as well as while soaring off the trampoline as high as you can between each step. You can also perform the high knee and butt kicker exercise with both legs simultaneously. Jump off both feet and bring both knees up to your chest or back to your glutes between each jump. Complete each exercise in 60-second sets.

Max Jumps

Max jumps are a higher-intensity exercise on the trampoline that challenges you to jump as high as you can. As you land from each jump, allow your feet to sink into the trampoline and lower into a quarter squat so that you’re ready to take off again as soon as the trampoline propels you upward. Perform sets of 10 max jumps, resting for 15 to 30 seconds in between each set with baby hops.

Jumping Jacks and Jump Twists

Get the upper body involved with jumping jacks and jump twists. Jumping jacks on the trampoline involve first jumping in the center of the trampoline with both feet together and your arms down by your side, and then hopping your feet out wide while simultaneously swinging your arms overhead. For jump twists, hold your arms out horizontal so that they’re parallel to the floor and twist your hips to the right and then left as you jump. Complete two to three sets of 60 seconds of each exercise.

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