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The Mini Trampoline Workout You'll Feel All Over

author image Ashley Borden
Ashley Borden is a fitness and lifestyle consultant to some of Hollywood's most recognizable faces and world-class athletes, including Christina Aguilera, Reese Witherspoon, Mandy Moore, Ryan Gosling, New York Yankee Nick Swisher and UFC Champion Matt Hughes. Borden also works as a master trainer with fellow trainers and coaches.

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The Mini Trampoline Workout You'll Feel All Over
Photo Credit: Travis McCoy/

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. Ready to give it a try? You can either run through all these exercises in order for a complete rebounder workout or pick one or two of your favorites to incorporate into your existing workout routine. Just 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!

Front/Side Arm Raises
Photo Credit: Travis McCoy/


Let’s start off with an upper-body exercise that will warm up your shoulder joints 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. HOW TO DO THEM: 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. As you bounce, alternate raising your arms to the front and to the side. Keep your wrists straight and triceps engaged. Continue for 30 to 60 seconds.

Related: Get more workouts and fitness advice from personal trainer Ashley Borden.

Core Rotation
Photo Credit: Travis McCoy/


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. HOW TO DO IT: 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. 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. Keep your eyes focused on a stationary object in front of you. Continue for 30 to 60 seconds.

Related: The 41 Toughest Ab Exercises

Jumping Jacks
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So you’ve 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 shoulder injuries, opt for without. HOW TO DO THEM: Start with feet hip-width apart and palms facing forward. Alternate legs jumping in and out while you simultaneously raise your arms to shoulder height. Keep your arms straight and your core tight. Make sure that as you bring your legs together, you really engage your inner thighs so that they snap back down. Continue for 30 to 60 seconds.

Related: A 35-Minute HIIT Workout That Won't Hurt Your Knees

Torpedo Jumps
Photo Credit: Travis McCoy/


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. HOW TO DO THEM: Start with your feet in jump position, hip-width apart. Reach arms down by your sides, locked straight. Brace your core, keep shoulders open and fix your eyes on the horizon. 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. Continue for 30 to 60 seconds.

Related: A Fat-Blasting Jump Rope Workout You Can Travel With

Ab Rocks
Photo Credit: Travis McCoy/


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. HOW TO DO THEM: Lie on your back with your hands interlaced behind your head and your knees bent at a 90-degree angle with feet flexed. Without pulling on your neck, initiate the rocking movement by pulling back with your knees and drawing your belly into the rebounder. Keep knees in a 90-degree angle as you rock back and forth. Continue for 30 to 60 seconds.

Related: Why Crunches Won’t Give You Flat Abs -- and the 12 Moves that Will!

High Knees
Photo Credit: Travis McCoy/


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). HOW TO DO THEM: Start with feet hip-width apart. Pull one knee up towards your belly button and alternate bringing each knee up as quickly as possible, driving through your heels. Pump your arms by alternating pulling back with opposite elbows. Keep your shoulders open and eyes on the horizon. Continue for 30 to 60 seconds.

Related: The Cardio Abs Workout

Biceps/Triceps Bounce
Photo Credit: Travis McCoy/


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. HOW TO DO IT: Start with feet hip-width apart and arms at your sides with a dumbbell in each hand. As you double bounce, squeeze and hold a biceps curl. As you double bounce again, extend your arms down and squeeze the triceps while slightly pushing the dumbbells behind you. Keep your shoulders open, core tight and eyes on the horizon. Continue for 30 to 60 seconds.

Related: The Ultimate Workout for Sexy, Sculpted Arms

Aggressive Lateral Skiers
Photo Credit: Travis McCoy/


Last one! Get ready for a full-body exercise that will challenge your coordination and agility. HOW TO DO THEM: Start with feet hip-width apart and arms straight down by your side. Laterally jump side to side, keeping your knees slightly bent and feet pointed straight forward. Initiate the movement from your waist and core. With each jump, bend the same-side arm as if you were doing a biceps curl. Continue for 30 to 60 seconds.

Related: Get more workouts and fitness advice from personal trainer Ashley Borden.

What Do YOU Think?
Photo Credit: Travis McCoy/


Have you ever used a rebounder in your workouts before? What did you think? Will you give this workout a shot? What are some of your favorite exercises on the rebounder? Which ones from this list will you incorporate into your workout? Let us know in the comments section below!

Related: 2 No-Excuses Workouts for When You’re Stuck Indoors

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