Think you have to spend hours on the treadmill or stationary bike to get a good workout? Think again. You can jump into fitness with a rebounder workout that's sure to put some spring in your step — and trim your tummy too.
What Is Rebounding?
If you ever played on a trampoline as a kid or took gymnastics classes, you'll probably know what a rebounder is — a trampoline, only smaller. This small piece of equipment is portable and can be moved to any room in your house, or even outside.
And there are real benefits to using a rebounder too. It's a cardiovascular workout that gets your heart rate up to burn calories and increase your cardiovascular health. Jumping is a weight-bearing exercise that can build muscle and strengthen bones, according to an article published in Endocrinology and Metabolism in December 2018.
A small study published in the Journal of Sport and Health Science in December 2016 also found that competitive trampoliners had greater bone density and area and greater estimated bone strength than a control group.
According to another small study published in the Journal of the Medical Association of Thailand in September 2015, doing aerobics on a trampoline instead of on a hardwood floor also encourages greater leg muscle strength and balance and reduced foot plantar pressure.
Rebounding Videos for Beginners
Ready to give it a try? Rebounding isn't hard to learn. If you know how to jump, you can rebound. But it's always helpful to have a guide and to be able to see someone demonstrating what you should be doing in rebounder exercises.
Enter the internet. Rebounding is a social media sensation, and you can find rebounding videos plastered all over YouTube and elsewhere on the World Wide Web. Most of these are free.
All you need to do is set up your rebounder and your phone, tablet, laptop or Smart TV and you can stream beginners' rebounder exercises right into your living room. Here are a few rebounding videos to check out:
Social media personality and certified personal trainer Arnita Champion will tell you about the type of rebounder she likes to use and take you through a quick and simple beginner routine.
In this video, Cellerciser inventor David Hall leads a beginner-friendly rebounder workout. You'll notice that Cellercisers have optional bars that you can hold on to for balance and to do strength exercises. This is a great tool for beginners who may be unsteady on their feet.
If you don't have a Cellerciser, you can simply position your rebounder next to the back of a sturdy chair or kitchen counter.
In the mood for a giggle while you rebound? Check out this blast-from-the-past beginner rebounder workout from ReboundAIR. It's the perfect opportunity to dig out that leotard from the back of your closet.
Board-certified health counselor, holistic weight loss coach and fitness specialist Laura London shows you how to get started rebounding in the comfort of your home from the comfort of her home. No fitness studio needed!
Read more: Is Jumping on a Trampoline Good Exercise?
More Rebounding Beginner Tips
You don't need any special clothing for rebounding, but use common sense. Any kind of comfortable clothing will work — just make sure it breathes and that you don't mind getting sweaty in it. Wear comfortable cross-trainers or go barefoot as Laura London does.
Don't rebound right after eating, either. Jumping around with a belly full of food can be uncomfortable and cause indigestion. Wait a few hours after a large meal and an hour after a small snack to jump into your workout.
The U.S. Department of Health and Human Services recommends all adults get a minimum of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise each week. Depending on how hard it is, a rebounding workout could qualify as moderate or vigorous.
For the workout to be effective, aim to get your heart rate up and break a sweat. As you become more experienced, kick up the intensity a notch to get more calorie-burning, weight loss and muscle-building benefits.
- Endocrinology and Metabolism: "Effects of Resistance Exercise on Bone Health"
- Journal of Sport and Health Science: "Competitive Trampolining Influences Trabecular Bone Structure, Bone Size, and Bone Strength"
- Journal of the Medical Association of Thailand: "A Comparison Between the Effects of Aerobic Dance Training on Mini-Trampoline and Hard Wooden Surface on Bone Resorption, Health-Related Physical Fitness, Balance, and Foot Plantar Pressure in Thai Working Women"
- YouTube: "AChamp's Bellicon Beginners Rebounding Workout"
- Cellercise Dave Hall
- YouTube: "Cellercise – Full Rebounder Workout"
- YouTube: "Keep On Rebounding Beginner"
- Laura London: "Meet Laura"
- YouTube: "Beginner 15 Minute Rebounding Workout With Laura London"
- U.S. Department of Health and Human Services: "Physical Activity Guidelines for Americans, 2nd Edition"