Trampoline Exercise Routines

trampoline fitness

Trampoline exercise was initially devised for astronauts and tumblers. Such high-flying activity can help you reduce body fat, improve balance, strengthen, increase stamina and improve your agility.

Routines to Try

"Trampoline exercise is good for people of all ages because they can go at their own pace until they get more comfortable on the trampoline," points out Dr. David Lugo, a chiropractor and personal trainer for EOS Fitness. Pacing yourself and gradually gaining familiarity with the trampoline will ensure a safe and effective workout.

Trampline Routines
Download the printable trampoline routines.

Print out the trampoline routines, starting with the beginning routine and working your way up. If you need help downloading the printable routines, check out these helpful tips.

Tips Before Starting Your Trampoline Routine

  • Ensure your trampoline is in good working condition before getting on.
  • Wear tennis shoes or sticky socks (if you're a beginner).
  • If using music, it's OK not to keep tempo with the music. It's more important to go at a pace which allows you to stay in control.
  • It's safe to jump onto the trampoline but avoid jumping off.
  • Always warm up before going full throttle into your workout.
  • Use your arms intuitively (whatever feels natural) to help you maintain your balance while jumping.
  • Keep your core engaged throughout the workout.
  • While jumping, place emphasis on the downward motion.
  • If you feel unstable at any time stop jumping and bounce (roll up to toes and then let heels drop).
  • If you feel dizzy, sit down on your trampoline until you feel grounded before stepping off.

Below are some tips for each specific level of the trampoline routines included within the printable.

Warm Up (All Levels)

The warm up prepares the body for activity and allows you to acclimate to the trampoline. Warm up for at least five minutes before you start your routine.

The warm up should be comprised of mostly low intensity exercises that can gradually increase in intensity toward the end. Pick exercises that mimic those you will be doing in the actual workout like a simple jog or low intensity bouncing. Stretching is also appropriate during this phase of your workout.

Basic Workout (Beginner)

If you are just starting out, you want to find your rhythm on the trampoline. Once you have gotten your footing, progress to bouncing, jumping, jump twists, jacks, etc.

This is a cardiovascular-focused workout that uses repetition to progressively build your heart rate. You can also change the order of the exercises and quicken your pace. Use your arms to balance the movement. They can also help increase the intensity of the workout, especially if you bring them overhead.

High Intensity Interval Training Routine (Advanced)

This high intensity routine calls for performing each exercise for 30 seconds at a slow pace, then doing the exercise for 20 seconds at a normal pace and finally do the exercise for 10 seconds at a high intensity, sprint-like pace. This type of training will boost your existing cardiovascular conditioning tremendously if your follow the formula regularly. Researchers have also found that not only does this type of work out improve performance but it can also upgrade your overall health status.

You will do more advance moves in this routine, including air jacks wherein you rebound as high as you can, 45 degree jumps with a squat and turn, high knee jogs and more. Even if you choose not to use the 10-20-30 interval concept, this is still considered a high intensity workout.

The American Council on Exercise recommends doing these types of exercises five times for a total of five minutes, then resting for two minutes.

Plyometric Workout (Advanced)

Dr. Lugo encourages plyometric training. Some refer to plyometrics as jump training. Many athletes, like tennis and basketball players, use plyometrics to train for their sport. It is a great way to incorporate strength training.

Typically, you would need to rest between days of plyometric training to give your muscles a break and to protect your joints. Jump training on the trampoline, however, can extend your workouts. "Muscles learn to move in an explosive manner and trampoline training encourages this but without extreme compressing on the joints," explains Dr. Lugo.

Jump training on the trampoline consists of rebounding with as much power as you can. Some of the moves will start on the floor or use one foot at a time. If you are new to doing plyometrics on the trampoline, ease into.

Core and Balance Routine (All Levels)

Core and balance work are essential to a well-rounded exercise program. Core exercise strengthens your powerhouse (pelvis, hip, and lower back areas) which improves your coordination, athletic ability and posture. Good balance makes you more agile and less injury prone. Incorporate these exercises into your cardio workout.

The trampoline is an excellent way to challenge your body's ability to adapt to its position in space at any given time. Closing your eyes, adjusting from two feet to one and even changing the position on your arms while on the trampoline can all test and enhance your balance.

The slow and controlled nature of the balance exercises is an ideal complement to core training. Each of the exercises will encourage you to engage your core muscles to maintain your balance.

Fat Burning

To maximize your workout on the trampoline, you can incorporate things like strength training. "There are exercises that can be done using the rebounding effect from the trampoline," that will yield toning benefits, explains Scott Maheu, assistant manager at Sky Zone Indoor Trampoline in Las Vegas.

You can also incorporate other fitness equipment like TRX bands, yoga balls, medicine balls and more to amplify the overall benefits of the exercise. Research in the Journal of Cardiopulmonary Rehabilitation and Prevention found that incorporating weights during trampoline exercise significantly increased the intensity.

Benefits (HRF) gives the following guidelines for calories burned during trampoline jumping using a 150 pound adult as an example:

  • 5 Minutes - 18 Calories
  • 10 Minutes - 37 Calories
  • 20 Minutes - 74 Calories
  • 30 Minutes - 111 Calories
  • 60 Minutes - 222 Calories

Boosts Immune System

Rebounding does much to benefit the lymphatic system. Our lymph system transports nutrients to cells throughout the body and rids the body of waste products. Exercise makes our lymph system flow. Since lymphatic circulation occurs in a vertical direction, the up and down jumping movement of trampoline exercise is ideal.

Fun Factor

Research suggests that many who do bouncing perceive it to be easier than more strenuous activities like running. You might even consider it to be fun. This can be a compelling motivator for those who struggle to stick to an exercise program.

Low Impact

Working out on the trampoline is easy on the joints because it is low impact. This low impact activity can do much to preserve the strength and viability of your joints as you age.

Joints like the ankle, the knee, the hip and the spine are each surrounded by joint capsules that provide lubrication for movement. Jumping on a trampoline surface helps boost the tensile strength and integrity of the joint capsule. Dr. Lugo further affirms that "movement is critical to maintaining joint integrity."

Increases Stamina

Maheu says that trampoline exercise will definitely "increase your stamina," especially if you tailor the jumps to emphasize the cardiovascular component and engage in interval training. In addition to this, Dr. Lugo explains that doing so will "remodel the cardiovascular system and improve lung capacity and cardiac reserve."

Fun and Effective

What makes trampoline exercise special is its pairing of high intensity and low impact, its joint enhancing properties and its fun factor. It's appealing to all ages and fitness levels. You'll get an invigorating, total body workout. Use it to cross-train, change up your routine or just decompress.

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Trampoline Exercise Routines