The desire to try workouts on a trampoline has been increasingly prominent in my mind lately. For the uninitiated, trampoline workouts are what they sound like: jumping on a trampoline for exercise (though the trampolines are smaller, and the movements are more specific). My interest may have come from all the fun-looking Instagram reels and photos of group trampoline classes, or my thirst for trying new workouts, or—let’s be real—an ache to have kid-like fun again in the midst of so much “adulting.”
Whatever the reason, I finally decided to bite the bullet. Carpe diem, right? And spoiler alert: I'm so glad I did.
I'm not the only person who’s curious about this practice, either. According to Google Trends, searches for fitness trampoline are on the rise, up 60 percent in just the past few days.This could be, in part, because experts believe it’s an enjoyable, unique activity that can be notably beneficial for your physical and mental health (which we’ll get to in a bit).
What my first trampoline class was like
For my online classes and trampoline, I decided to look into The Ness, the first trampoline fitness company I’d heard of, though there are other brands that offer rebounding or bounce classes (two other names you'll hear these classes called often), including obé, body by Simone, and LEKFIT, a rebounder studio that celebrity trainer Lauren Kleben started out of her garage in Los Angeles.
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While based in New York City, The Ness has tons of online workout classes that are a “dance-based, movement-focused fitness method” you can enjoy at your own pace, according to their website. As someone who loves a good Zumba class and appreciates being able to take breaks when I need to, I thought The Ness was a perfect fit for me.
"I love the trampoline because it's really low-impact, but it's not lacking in intensity," Colette Dong, co-founder of The Ness, previously told Well+Good. "So it's really high adrenaline, it's very much still cardio, and it gets your entire lymphatic system draining and moving," she says. "When you go up your weight lifts, and when you go down you're three times your weight, so with every bounce you're pumping that lymphatic system." So bouncing helps your internal detox process work more optimally to eliminate cellular waste, bacteria, and pathogens, while reducing inflammation, staving off disease, and promoting good digestion.
Here's what a trampoline workout looks like to give you a sense:
Once I asked for and received a trampoline from The Ness, I immediately put it together in my backyard. I have to admit I got a little high off of the fact I built it myself (though it was so easy, this wasn’t quite a feat). Then, I looked through the catalog of classes on my laptop, picking Lil’s “simple bounce #2,” which is 20 minutes. (I didn’t want to start off too hard at the beginning!) I set my laptop on a patio chair and got to jumping.
After a few quick jumps on the trampoline, I unlocked my inner child and felt seven years old again. I mean, you hear about the importance of engaging in movements you find enjoyable, but I didn’t realize they could be that fun, you know? More specifically, I especially loved the jumping jacks and “scissor” moves in Lil’s video. Additionally, she was encouraging and played fun songs throughout, which is a crucial part of any class for me.
The trampoline and virtual workouts do take getting used to, however. I felt a little wobbly at times (which is to be expected, especially if you haven’t been on a trampoline in a while), but overall I felt safe. My bodyweight was supported, the trampoline was large enough, and Lil was reassuring.
I was surprised by how low-key hardcore it was. Before long, my legs were sore.
I was surprised by how low-key hardcore it was. Before long, my legs were sore. (For context: I don’t exercise every day and rarely do any type of strength training, but I do play volleyball and/or walk or dance fairly regularly.) I definitely had to take breaks throughout to just breathe and give my legs a minute, but this worked out perfectly since I could just pause the video. Plus, I only had to rest a couple minutes before I was back at it, so not being totally wiped out or in pain for days after (like I have been after some workouts) was nice.
Mentally, I felt a little self-conscious about the fact I couldn’t jump as quickly or as steadily as the instructor. Her jumps were so consistent and clean, and mine were…not. I had to remind myself that’s okay. I was moving my body and having fun—and that’s the point, after all! I reminded myself that this was my workout time, and I wanted to do what I needed to do to make it sustainable, comfortable, and fun.
I say all this to normalize taking breaks and opting for modifications. While movement has many benefits on mental health, I know firsthand that it can quickly get you down, too, if you compare yourself. (And on that note, I wish there was more representation of various bodies among fitness instructors.)
What I wish I'd known before my first bounce class
If you’re interested in trampoline fitness, here’s what you need to know: Trampoline classes incorporate a variety of movements. While the types of jumps vary, to start, you can also add on arm weights, for example, or simple stretches. This type of exercise is great if you want to combine strength training, cardio, balance, and learning choreography.
The health benefits are all there, too. You’ve probably already heard about how, to quote Legally Blonde: "Exercise gives you endorphins, [and] endorphins make you happy.” Furthermore, exercise helps with anxiety, mood, and other mental health conditions, and that’s in addition to the physical benefits. With trampoline fitness specifically, you’re looking at increased strength, improved bone density, better balance, a healthier heart, stress relief, and—obviously—fun.
“Moving quickly and bouncing, as we do in a trampoline workout, helps to discharge and release [stuck] energy, which also results in a release of dopamine, another feel-good hormone.”—Anna Hindell, LCSW-R, therapist
“Bounce is one of the best things you can do for your body,” says Aly Giampolo, CPT, one of the co-founders and bounce instructors at The Ness. “It’s one of very few workouts that is high intensity while also being low-impact.”
So, if you experience joint pain, this may be a better way for you to get moving. “The soft mat and cords allow the trampoline to have ‘give’ so that acceleration and deceleration is absorbed,” explains Dong. “This can eliminate up to 80 percent of the shock of landing a jump, making it easier on your body.”
The “give” factor makes trampoline workouts more inclusive, which is huge. “We’ve had clients for 9+ years who started in their 40s and are now nearing [their] 50s without slowing down or missing a beat,” Dong shares. “The trampoline is also beneficial for new and expecting moms because it strengthens the pelvic floor.”
Through bounce classes, you can also release emotions and emotional discomfort that is “stuck,” so to speak. “When we are anxious or stressed out, we have stored emotions and energy in our body,” says Anna Hindell, LCSW-R, CIYT, a therapist with Choosing Therapy. “Moving quickly and bouncing, as we do in a trampoline workout, helps to discharge and release [stuck] energy, which also results in a release of dopamine, another feel-good hormone.”
I noticed this myself. Jumping immediately made me feel happier, and it served as a distraction from other worries. I released my anxious energy through movement and feel pretty good about myself after.
Hindell believes a rigorous, yet fun, workout is a fantastic way to lift your mood. And that’s just it: It makes sense that more enjoyable exercises are better for your well-being (at least in some ways), right?
Best bounce practices to keep in mind
If you have the same feelings going in that I did—excited, but also nervous about the unfamiliarity aspect—Giampolo shares tips to ease your mind.
1.Ensure your trampoline is on a flat surface
A hardwood floor, carpet, grass, and sand will all do as long as they're flat, Giampolo says. (My backyard has a slight incline to it, which may have worsened my calf pain and wobbliness.)
2. Be mindful of how you jump
Giampolo encourages staying low, not jumping for height, using your abdominal muscles and the backs of your legs, keeping your knees slightly bent, and energizing down through your heels. (Dong shared trampoline mistakes with Well+Good, too, that are worth checking out.)
3. Modify moves as desired
You can even eliminate the bounce aspect, Giampolo says, if that’s more comfortable. The movements don’t need to be done on a trampoline.
Pick the right shoe. More specifically, a tennis shoe that’s supportive, light, and fairly flat. More supportive shoes with higher platforms can make balancing more difficult, she explains. (I can confirm this, oops!)
Meanwhile, Hindell’s biggest recommendation is to listen to your body and not push yourself too hard, too fast. Build up your confidence and stamina. “Bouncing can quickly get your heart rate up, so if you are new, you want to jump and take frequent breaks,” she says. What's more, shorter and more frequent jump sessions are best for your mental health, she adds.
Ready to get started? I recommend picking a class that’s about half the length of a typical workout for you, at least for your first bounce session. Then, you can figure out what you’re looking for, whether that’s just jumping, jumping with weights, or a mix of the two. (FWIW, Giampolo says many of her clients enjoy classes that entail both jumping with and without weights.)
Finding an exciting exercise routine for you specifically is vital. “If you want to start a workout that will also support your mental health, you need to do something that you find fun, convenient, and affordable as to remove barriers to the workout,” Hindell says.
On that note, the cost can be a barrier to bounce classes, but it feels worth it to me
While the price isn’t cheap—a monthly digital subscription to The Ness is $39.99—the quality is solid. Monthly digital subscriptions from obé ($25), LEKFIT ($34.99), and body by Simone ($19.99), are all comparable, and there are also free trampoline workouts on YouTube you can try at home. The biggest upfront investment is buying a trampoline—the most popular brand by far for bounce studios are Jumpsport trampolines, which start at about $240. FYI, most of the proprietary trampolines studios offer are produced in partnership with Jumpsport. For example, The Ness trampoline is $499.99 and desigend by them. So one way to save yourself some cash is by purchasing a trampoline first or second hand online.
Ultimately, I do think it's worth it. Trampoline workouts are more intense than I expected, but I did have a lot of fun. Plus, I'm guessing some of the trickier parts—like balance and mental comfort—will get easier as I do more bounce sessions. Next time, I plan on incorporating more of the moves I enjoyed and less of the ones I didn’t.
I also plan to keep reminding myself that exercise isn’t about “looking pretty,” it’s about having fun and feeling good. And let’s just say that while I’ll always have a special place in my heart for volleyball, I absolutely gushed to a friend earlier about how fun hopping onto my new trampoline is.
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FAQs
Is jumping on a trampoline enough exercise? ›
Yes, jumping on a trampoline exercises the whole body. The g-force that bouncing produced helps to build muscle and burn fat quickly. This firms up every part of your body – including legs, thighs, arms, hips, and stomach. It also has the added benefit of improving agility and balance!
Do trampoline workouts really work? ›The bottom line. Trampoline jumping can be an effective way to boost your physical fitness, and it may be an exciting break from your regular exercise routine. These low-impact exercises can build strength, improve heart health, and improve stability.
What did NASA study about trampoline exercise? ›Finding and Conclusion:
Studies by NASA scientists show that rebounding on a trampoline is 68% more effective than jogging and yet requires less effort. 10 minutes jumping on a trampoline is a better cardiovascular workout than 33 minutes of running.
- Builds strength. Unlike targeted training, jumping requires the use of multiple muscles. ...
- Improves bone density. ...
- Betters your balance. ...
- Good for your heart. ...
- Relieves stress.
It may be fun, but this workout can burn a serious amount of calories. Due to its low impact nature, a 10 minute trampoline session can burn the same amount of fat as a 30 minute run. That's up to 1,000 calories an hour.
Is jumping on a trampoline better than a treadmill? ›"Trampolines are great exercise for people of all ages. They are an ideal way to work the big muscle tissue - in fact much better than a treadmill for burning calories." Trampolines are fun and they work your quads and glutes.
How long to jump on a trampoline to lose weight? ›That means that a person jumping for 30 minutes will burn between 180-450 calories. Since a pound of fat is about equivalent to 3,500 calories, a person could lose anywhere from half a pound to a little over a pound of fat from jumping on the trampoline for 30 minutes.
Does the trampoline tone your legs? ›Jumping on a trampoline means that every time your feet land on the mat, your legs muscles are working, not only keeping your balance as you land but also to push you back up for the next jump. This stimulates blood circulation, strengthens and tones your leg muscles and helps to make your ankles and knees stronger.
Can jumping on a trampoline make your waist smaller? ›Using a trampoline as part of your workout plan can boost to your metabolism. In just three, 30 minute sessions weekly you can jump your way to a smaller waistline. A 150 pound person can expect to burn as many as 11 calories for every workout minute on the trampoline.
What is 10 minutes on a trampoline equivalent to? ›A NASA study found that 10 minutes of jumping on a trampoline is the equivalent of a 30 minute run. The fact is exercising on a trampoline take less time than running. If you're a busy parent who struggles to find time to exercise you can go for a quick jump right in your backyard!
What are the mental benefits of trampolining? ›
Mental Health
Endorphins, the positive mood-enhancing natural chemicals released by all exercise including jogging, cycling and even sex are triggered by trampolining; but, added to this, the sheer fun factor of jumping up and down will make you smile, make you laugh, make you feel really happy.
Endorphins are released rapidly and flood the body with positivity, helping jumpers feel more energetic and naturally lifting moods. During trampolining, another hormone called serotonin is also released from the brain to help regulate moods, calm anxiety and reduce feelings of negativity.
How long should you do trampoline for a workout? ›It's designed for all fitness levels, and for best results, I suggest you try bouncing for 25–30 minutes three times per week. My number-one tip for getting the most out of a mini trampoline workout is to always press into your heels.
What are the cons of trampoline exercise? ›- increases risk of burns, cuts, and scrapes.
- increases risk of injuries, including fractures and concussions.
- may promote stunted growth in children.
- only one person can jump at a time.
- requires constant adult supervision.
So we can say that trampolining absolutely isn't harmful to your joints, even stronger: it's actually good for your joints! Besides, what's more fun than doing a solid workout on your trampoline in the open air?
Does trampolining tone your stomach? ›With every jump, you flex and release those muscles, which results in your abs becoming more toned and defined. Reports have shown that rebounding on a trampoline provides a more efficient and effective abdominal workout that doesn't cause your body the same amount of strain or impact as sit-ups or crunches.
How many times a week should I jump on a trampoline? ›Dr. Porcari said even a simple routine for five or 10 minutes, three days a week, alternating between jumping on one foot and two feet can help improve balance. “Because of the relatively high intensity of trampoline exercise you can get away with fewer minutes,” than, say, on the elliptical or treadmill, he said.
Is trampoline good for back pain? ›When you jump on a mini trampoline, the muscles in your spine contract. This is what keeps your back stable when jumping and is why bouncing helps strengthen your back muscles, providing relief for back pain over time.
How many minutes of jumping on a trampoline equals a mile? ›According to Leaps and Rebounds, five minutes of jumping on a trampoline is equivalent to a one-mile walk.
What size trampoline is best for exercise? ›If you're in a small apartment, you may want a trampoline frame on the smaller end, under 40 inches. If you have more space or plan to do higher-intensity workouts with more movement, you can look at trampolines in the 48-inch category.
Is trampolining more effective than walking? ›
According to a study published in the Journal of Applied Physiology, bouncing on a trampoline at a moderate intensity burns roughly the same number of calories per minute as walking at a moderate pace.
Is 20 minutes of rebounding enough? ›According to NASA, a 20-minute rebounding session can be as effective as a 30-minute jog. Whether you're the parent of four or you run your own business, we're certain you can take the time out of your day to rebound. It is a great way to have fun with your kids.
Does rebounding get rid of belly fat? ›Rebounding helps improve insulin sensitivity, heart health, and body composition while decreasing blood pressure and blood fat. These benefits prevent you from increasing belly fat, which can boost your risk of type 2 diabetes, cardiovascular disease, and premature death.
Has anyone lost weight jumping on a trampoline? ›Yes – in fact, jumping on a trampoline burns fat all over the body, not just in the belly (spot-fat reduction is impossible). Trampoline exercise is among one of the most efficient and low-impact forms of aerobic exercise, and is capable of expending quite a number of calories within a relatively short span of time.
How long does it take to see results from trampoline? ›These findings show that you can expect to lose weight within 12 to 20 weeks of starting a rebounding exercise program. However, keep in mind that the above programs were not easy. The subjects worked out several times per week, and the sessions lasted over an hour in some cases.
Does jumping on a trampoline help cellulite? ›Helps to Reduce Cellulite
Rebounding on a trampoline is like pumping your body. Rebounding helps stimulate the thyroid gland start cleaning itself and the entire lymphatic system of stored fat. Trampoline exercise is the most proven way of eliminating cellulite.
Trampoline exercise is a great way for seniors to stay fit and healthy. It involves the core and other muscles in the workout and improves posture. The importance of trampoline exercise does not limits to the health benefits only, it is also a very enjoyable and convenient activity.
Is trampolining good for your Posture? ›Furthermore, you can improve posture and muscle health by regularly using a trampoline. Trampolining helps you to gain a lower back and a stronger stomach as it constantly engages your core-stability muscles to ensure stability and balance.
Is 1 hour enough for trampoline park? ›When you want to play or just forget all the stressful things, just jump and jump and jump until you're exhausted or until you just want to lie down or throw yourself at the cube foams. After that, you will feel energized.
What's the difference between a trampoline and rebounder? ›A rebounder is both narrower and lower to the ground than a standard trampoline. Rebounders vary in size, but are usually about two to four feet in diameter and only elevated one to two feet off the ground. Trampolines are usually three to four feet above the ground, and can be six or more feet wide.
What does NASA say about rebounding? ›
NASA discovered that rebounding: Can work the entire body without applying excess pressure to the legs and feet. Increases oxygen uptake about 68% more than running does due to the increase g-force. Benefits the body on a cellular level at a greater rate than other methods of exercising.
What happens to your brain when you jump on a trampoline? ›Jumping on the trampoline with your eyes focused on a fixed point helps improve visual coordination. This results in better brain coordination for athletic and daily activities. Moving the body up and down with the ability to move in all directions helps stimulate better brain activity.
Do trampolines help with anxiety? ›Bouncing on a trampoline can improve your mood, and make you happy! It increases blood flow to muscles that haven't been used, loosens the overused ones and triggers the release of endorphins (your brain's natural calming aid). This also helps feelings of anxiety and depression go down.
Does trampoline help with depression? ›When bouncing on a trampoline, Hafeez explains, your brain will release serotonin as well as oxytocin — another mood-boosting brain chemical. “The spike in neurochemicals will give the feeling of being happy and help with depression,” Hafeez says.
Does jumping make you happier? ›Mood Boost
Even though jumping can be tiring work, its aftereffects are wonderful. Just like with other forms of exercise, your brain produces more dopamine, which makes you feel happier. This is a super easy good mood boost to do wherever you are, even just for a couple of minutes!
Because autistic kids have limited communication, they often aren't able to express their stress or anxiety. Jumping on a trampoline helps autistic kids release feelings of anxiety and stop that build-up of stress. This is especially good for those that have more destructive forms of self-stimulation.
Why do people like trampolining? ›Trampolining brings a host of health benefits for children and adults. We love to call it 'exercise in disguise. ' This super fun weight bearing exercise helps your heart, muscle and joints making them stronger to support you. It helps improve your aerobic fitness and is great to aid weight loss when needed.
Does trampoline workout tone your body? ›Rebounding offers a multitude of benefits: On the surface, it works to keep the entire body, particularly the core, legs, glutes, and back muscles, toned and strong.
Can you get fit on a trampoline? ›Trampoline jumping can be an effective way to boost your physical fitness, and it may be an exciting break from your regular exercise routine. These low-impact exercises can build strength, improve heart health, and improve stability.
Is trampoline good for pelvic floor? ›Mini-trampoline exercises will concentrate on movements to improve aerobic fitness, flexibility, lower extremity strength and balance, as well as pelvic floor muscle activation.
Is trampoline good for belly fat? ›
Yes, jumping on a trampoline exercises the whole body. The g-force that bouncing produced helps to build muscle and burn fat quickly. This firms up every part of your body – including legs, thighs, arms, hips, and stomach.
Are mini-trampoline workouts effective? ›In addition to helping the cardiovascular system, jumping on a mini-trampoline can stimulate the lymphatic system, a network of tissues and organs that helps get rid of unwanted materials in the body. This also helps strengthen the immune system.
Why do my knees hurt after trampolining? ›What causes jumper's knee? Jumper's knee is caused by overuse of your knee joint, such as frequent jumping on hard surfaces. It's usually a sports-related injury, linked to leg muscle contraction and the force of hitting the ground. This strains your tendon.
Is trampoline good for arthritis? ›Rebounding efficiently stimulates and helps lymphatic drainage which has anti-inflammatory effects on your body. Arthritis Management. This type of exercise helps lubricate the joints and reduce the pain and stiffness that comes along with this disease.
Does jumping on a trampoline increase bone density? ›Jumping helps to increase bone density and prevent osteoporosis. Regular rebounding helps to increase bone density and maintain bone mass for older adults. It is effective in preventing osteoporosis.
How long should you jump on a trampoline for a workout? ›It's designed for all fitness levels, and for best results, I suggest you try bouncing for 25–30 minutes three times per week. My number-one tip for getting the most out of a mini trampoline workout is to always press into your heels.
Is jumping on trampoline just as good as walking? ›According to the findings of a University of Utah study on this subject, exercising on a mini-trampoline reduces the impact pressure on the feet and legs by 83%. In other words, using the 150 lb person example, the 570 lb of pressure produced by walking is reduced to 97 lb when using a mini-trampoline.
Can you get abs from jumping on a trampoline? ›With every jump, you flex and release those muscles, which results in your abs becoming more toned and defined. Reports have shown that rebounding on a trampoline provides a more efficient and effective abdominal workout that doesn't cause your body the same amount of strain or impact as sit-ups or crunches.
How long does it take to lose weight jumping on a trampoline? ›How long do I need to jump on a trampoline to lose weight? Figures show that women can burn an average of 9.4 calories per minute during a trampoline workout. What's more, you can burn around 564 to 744 calories from 60 minutes of trampoline jumping. One of the best ways to start might be doing 30 minutes a day.
Is working out on a trampoline better than running? ›A NASA study found that trampoline jumping is 68% more efficient than running or jogging. In fact, it proved to be the best exercise to rebuild the lost bone tissue of astronauts whose weightless state caused them to lose 15% of their bone mass.
How long do you have to jump on a trampoline to lose 1 pound? ›
Since each pound is worth 3,500 calories, your body needs to burn off an additional 3,500 calories above beyond the calories it uses for daily functions to lose a pound. That means you'd have to jump for at least eight hours to burn off a pound of weight.
Does jumping on a trampoline build bone density? ›Jumping helps to increase bone density and prevent osteoporosis. Regular rebounding helps to increase bone density and maintain bone mass for older adults. It is effective in preventing osteoporosis.
Is trampoline good for knees? ›So we can say that trampolining absolutely isn't harmful to your joints, even stronger: it's actually good for your joints! Besides, what's more fun than doing a solid workout on your trampoline in the open air?
Is trampoline exercise good for seniors? ›Mini trampolines for seniors provide you with the opportunity to do cardiovascular exercises as well as low-impact workouts, which put light pressure on your joints. Working out on a mini trampoline also increases bone density, stimulates the lymphatic system, increases immune function and improves balance.