Get the Most out of Your Trampoline: 10 Great Exercises

Updated on September 12, 2017

A trampoline is one of the most fun pieces of exercise equipment than you can purchase for use at your home. A lot of families get trampolines because the kids want them but they’re actually even better for adults than for kids. Sure, kids will have a great time bouncing around on a trampoline. But an adult can really put a trampoline to use by using it to lose weight and to stay in shape. When used correctly, the trampoline provides a great opportunity to do the kind of exercise that is so fun that you forget that you’re working out!

Here’s a look at ten different exercises that you can do on a trampoline once you’ve bought one for your home:

1. Basic Bounce. Just getting on the trampoline and starting to bounce around on it is going to help you start to burn more calories and therefore to lose some weight. Try to bounce at about the same height each time. Doing reps with your bouncing is going to help you to stick to a good routine. For example, you may get on the trampoline and do twenty high bounces then stop for a minute and do twenty more bounces. Figure out a repetition plan that works for you. This is something that you can do a few times a day to start losing weight quickly with help from your trampoline.

2. Bounce and Kick. Once you have mastered the basic bounce then you’re ready to add some more action into that bounce. A great exercise to move on to now is the “bounce and kick”. When you bounce up, extend one leg high into the air as though you are kicking. Bring it down before you land. When you bounce again, extend the other leg. Do this exercise through a series of repetitions as well. You’ll help to build up the strength and flexibility of your legs while you’re burning calories.

3. Stretching Exercises. Speaking of flexibility, you can also use your trampoline to assist you in doing some basic stretches. When you do this, you’re not actually bouncing on the trampoline. Instead, you’re using it as a prop. For example, you might lie down flat on the ground with your legs reaching up to rest on the trampoline. You can then left your legs higher and lower them back down on to the trampoline. Stretches like these can be modified from your basic stretching or yoga workout.

4. Bounce and Stretch. Getting back to the basics of bouncing on the trampoline, you will want to make sure that you also include your upper body in the workout. A simple exercise for doing this is to stretch with your arms every time that you bounce up into the arm. You can either stretch both arms simultaneously or you can stretch one at time. Modify your stretches; do some stretches overhead and some stretches straight out in front of you. This helps to tone your whole body and give some more “oomph” to your bounces.

5. Touch your Toes. A variation on the bounce and stretch is to touch your toes while you’re in the air. Jump into the air on the trampoline. Try to jump high. As you do, extend your legs straight out in front of you. Extends your arms straight out in front of you at the same time and touch your toes with your finger tips. Straighten your feet to land. Do this multiple times without resting.

6. Circle your Arms. If you watch little kids bounce on the trampoline then one of the things that you will see them do is to wave their arms in small circles. This flapping motion helps them to bounce higher. It also can help you to add some more calorie-burning efforts to your trampoline workout. Play around with big and little arm circles to figure out what works best for you.

7. Knee Touches. Another good workout that involves both your arms and legs is knee touches. Each time that you bounce, you raise one knee. At the same time, you lower your opposite arm to touch your knee. On the next bounce, you switch sides. As with the other exercises, you will do this in a series of repetitions.

8. Various Twists. You can do some work for your abs and obliques by incorporating twists into your bouncing. For example, you can twist with your knee touches. Instead of moving your hands to touch your knees, twist from your torso to bring your opposite elbow towards your knee as you bounce. Alternatively, you can jump into the air and twist your entire body around. Make sure to move from your core to get the best benefits.

9. Jump Off. There is more jumping on a trampoline than simply bouncing up and down. You can also jump off of the trampoline. This has a different effect on your body and can provide a better workout. You might want to put together a routine that includes jumping off as a resting point between repetitions. For example, you may do twenty normal bounces, ten toe touches and then a jump off before starting over.

10. Advanced Trampoline Techniques. After you’ve spent some time on the trampoline, you’ll be able to do some advanced acrobatics tricks. All of those flips in the air that your kids do naturally are good for your body and can be a great addition to your workout. These moves may not come naturally to you but you can work up to them as you get used to using your trampoline for exercise.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


Submit a Comment
  • erorantes profile image

    Ana Maria Orantes 

    7 years ago from Miami Florida

    Ms. vesillo. I like your article on the legs excercises. Thanks for the great advice.

  • MemphisBill profile image


    7 years ago from Memphis, TN

    How does the caloric burn of this compare to other aerobic exercises?

  • profile image


    8 years ago

    Im going to try to do a flip

  • profile image

    Nick Sylvester 

    8 years ago

    My friend has a trampoline and all i do is go and do flips.. i thought this would be a more advanced website but i guess not. this web sucks:/ and who strechs on the trampline? its for tricks not gay strechs!

  • tom.staton profile image


    8 years ago from Oxford

    Hey eheiding, it is usually best to look at the specs rather then price on a trampoline.

  • profile image


    8 years ago

    lol. y is it betta for adults than for kids ? surly its just the same?

  • jseven profile image


    9 years ago from Michigan

    Great hub! I had a mini trampoline and sold it when I moved, but after reading this I am going to get another one. Rebounding is so good for your blood. Thanks for good info. :)

  • profile image


    9 years ago

    Its like burning calories while having fun right?

  • MarkAse profile image


    9 years ago from San Diego, CA

    I agree with you there Brandon, I never thought of it as a workout equipment

  • brandonakelly profile image


    9 years ago from Wilmington, NC

    I used to have a huge trampoline that my brother and I would use all day, but I never considered it a piece of exercise equipment lol.

  • profile image


    9 years ago

    Anyone know what a good price for a trampoline is?

  • tom.staton profile image


    9 years ago from Oxford

    Rectangular trampolines are the best to go for, they offer the best bounce. Most say grteat article will be linking back here.

  • profile image

    Luv P90X 

    9 years ago

    Thanks for this article! I was thinking about getting a small trampoline because I heard it can help your organs function better somehow.

  • profile image


    9 years ago

    This was very informative and helpful! Thank you :)

  • Pure Chiropractic profile image

    Pure Chiropractic 

    10 years ago from Nanaimo

    Great hub. Tramp work is awesome for core stabilty and is fun in the process! I wish all my patients did it.

  • profile image


    10 years ago

    fun fun fun

  • betherann profile image

    Beth Morey 

    10 years ago from Montana

    I'm with splinky -- I didn't know a rebounder was so versatile!

  • casey kaldal profile image

    casey kaldal 

    10 years ago

    I love my rebounder - getting on the trampoline and bouncing first thing in the morning helps me wake up energized.

  • splinky27 profile image


    10 years ago

    Didn't realise that you could do so much with a trampoline.

  • profile image

    Trampoline Pressups 

    10 years ago


    Pressups on a trampoline are also good, they're not as hard as usual because of the bounce, meaning that you can do more.



  • harrisdy profile image


    10 years ago from Texas

    great hub... sounds like really fun!

  • esllr profile image


    10 years ago from Charlotte

    This is a fun hub, I like the idea of another type of exercise that what I currently do.

    My granddaughter will also burn energy on her own trampoline. Great christmas gift!

    Here also is a helpful link to a free pda called "7 Secrets to Permanent Weight Loss you may find useful. "

  • hypnosis4u2 profile image


    10 years ago from Massachusetts

    Great resource Kathryn. I have a very small trampoline but there's a few here I can manage.

  • profile image

    Conner Lambden 

    10 years ago

    Thanks Kathryn, those mini trampolines look like a great workout and also very fun. I think I'll buy one. Thanks for a great hub!


  • rsmallory profile image

    Rebecca Sue Mallory 

    10 years ago from Central Texas

    I have one of these little trampolines gathering dust in a spare bedroom...I have never really used it because I wasn't really sure how. This hub has been a big help. Can't wait to get home and bounce!

  • Triplet Mom profile image

    Triplet Mom 

    11 years ago from West Coast

    These are really good. I am thinking about getting a mini tramp and I would love to do these exercises.


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