The 20-Minute Mini Trampoline Workout You'll Feel All Over

You'll feel like a kid again when you work out on a rebounder. (Image: Antonio_Diaz/iStock/GettyImages)

How long has it been since you jumped on a trampoline? Since you were a kid? Well it's time to channel your inner child during your workouts by adding a rebounder into the mix.

A rebounder is similar to a trampoline except smaller, which means it provides a little bit more resistance and less bounce than a standard trampoline. But not only are rebounder workouts fun, you can also get a full-body workout that really challenges your lower-body muscles.

Mini Trampolines and Rebounders We Love

Ready to give it a try? Below, personal trainer Ashley Borden, creator of 6 Weeks to Sculpted, demonstrates some of her favorite rebounder moves. Do each of these exercises for 45 seconds, then rest for 30 before moving on. Repeat the circuit twice for a complete 20-minute rebounder workout.

Alternatively, you can pick one or two of your favorites to incorporate into your existing workout routine. Whichever you choose, remember, rebounder workouts aren't about how high you can jump (a recipe for injuries) but about jumping with control and precision. While still having fun, of course!

Check out more of our 20-minute workouts here — we’ve got something for everyone.

Move 1: Front/Side Arm Raises

Alternating arms in this exercise add an element of coordination. (Image: Travis McCoy/travismccoy.com)

Let's start off with an upper-body exercise that will warm up your shoulders and ease you into jumping on the rebounder. You can choose to do this one with or without dumbbells, depending on how gently you want to warm up.

  1. Start with you feet in jumping position — about shoulder-width apart, knees soft (not locked). Brace your core and keep your head in line with your spine.
  2. As you bounce, alternate raising your arms to the front and to the side — one will go out to the side as one goes out to the front.
  3. Switch which arm goes to the side and which one goes to the front with your next bounce. Keep your wrists straight and triceps engaged.

Move 2: Core Rotation

Fire up your core with this ab exercise. (Image: Travis McCoy/travismccoy.com)

Even though you should be keeping your core engaged throughout all of these exercises, this one in particular really works your abdominals (especially your obliques) because you'll need them to twist side to side.

  1. Start with your feet hip-width apart and your arms held out at chest height for balance. Keep your entire body straight and your core braced.
  2. As you bounce, rotate everything below your arms from opposite wall to opposite wall. Focus on rotating your torso so it faces the wall with each rotation.
  3. Keep your eyes focused on a stationary object in front of you.

Move 3: Jumping Jacks

You have the option to do this exercise with or without light dumbbells. (Image: Travis McCoy/travismccoy.com)

You've likely done jumping jacks on the floor (in elementary gym class, perhaps?), but have you done them on a rebounder? Now's your chance to amp up this old-school favorite. For this one, you can choose with or without dumbbells. If you have a shoulder injury, opt for without.

  1. Start with feet hip-width apart and palms facing forward.
  2. Alternate legs jumping in and out while you simultaneously raise your arms to shoulder height. Keep your arms straight and your core tight.
  3. Make sure that as you bring your legs together, you really engage your inner thighs so that they snap back down.

Move 4: Torpedo Jumps

This move looks simple but requires full-body strength and stability to stay locked in place. (Image: Travis McCoy/travismccoy.com)

These look simple enough, but once you start doing them, you'll soon realize they are anything but. You'll need to engage your entire musculature to keep your body perfectly straight while bouncing up and down with control.

  1. Start with your feet in jump position, hip-width apart.
  2. Reach arms down by your sides, locked straight. Brace your core, keep shoulders open and fix your eyes on the horizon.
  3. As you jump straight up and down, point your feet and squeeze your quads. Jump as high as you can while keeping your form and balance.

Move 5: Ab Rocks

Keep all of the movement in your core without relying on momentum (Image: Travis McCoy/travismccoy.com)

Take a break from jumping for just one exercise and focus on your core. You'll still be using the spring action of the rebounder, just in a new way.

  1. Lie on your back with your hands interlaced behind your head and your knees bent at a 90-degree angle with feet flexed.
  2. Without pulling on your neck, initiate the rocking movement by pulling back with your knees and drawing your belly into the rebounder.
  3. Keep knees in a 90-degree angle as you rock back and forth.

Move 6: High Knees

This traditional cardio exercise takes on a new level of difficulty on the rebounder. (Image: Travis McCoy/travismccoy.com)

For most of the exercises thus far, you've been working with the rebounder. For this one, you'll have to work slightly against it, as you're not bouncing so much as running with high knees (hence the name).

  1. Start with feet hip-width apart.
  2. Pull one knee up toward your belly button and alternate bringing each knee up as quickly as possible, driving through your heels.
  3. Pump your arms by alternating pulling back with opposite elbows. Keep your shoulders open and eyes on the horizon.

Move 7: Biceps/Triceps Bounce

Bounce as you target both sides of your arms. (Image: Travis McCoy/travismccoy.com)

Back to upper-body work, this time focusing on the biceps-triceps combo. Rather than letting your bounces float your arms up and down, actively work on contracting your biceps to pull the dumbbells up and your triceps to lower them back down.

  1. Start with feet hip-width apart and arms at your sides with a dumbbell in each hand.
  2. As you double bounce, squeeze and hold a biceps curl.
  3. As you double bounce again, extend your arms down and squeeze the triceps while slightly pushing the dumbbells behind you.
  4. Keep your shoulders open, core tight and eyes on the horizon.

Move 8: Aggressive Lateral Skiers

Finish up this circuit with some lateral jumps. (Image: Travis McCoy/travismccoy.com)

Last one! Get ready for a full-body exercise that will challenge your coordination and agility.

  1. Start with feet hip-width apart and arms straight down by your side.
  2. Laterally jump side to side, keeping your knees slightly bent and feet pointed straight forward.
  3. Initiate the movement from your waist and core. With each jump, bend the same-side arm as if you were doing a biceps curl.