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Get the Most out of Your Trampoline: 10 Great Exercises

Get the most out of your trampoline with these 10 exercises!

Get the most out of your trampoline with these 10 exercises!

Exercises to Do on a Trampoline

A trampoline is one of the most fun pieces of exercise equipment that you can purchase for use at your home. A lot of families get trampolines because the kids want them, but they’re actually even great for adults. 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 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 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 to 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 lift your legs higher and lower them back down onto 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 a 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. Extend your arms straight out in front of you at the same time and touch your toes with your fingertips. 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 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 to 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.


Ana Maria Orantes from Miami Florida on June 14, 2013:

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

Bill from Memphis, TN on September 17, 2012:

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

Paige on February 20, 2012:

Im going to try to do a flip

Nick Sylvester on February 14, 2012:

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 from Oxford on December 07, 2011:

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

sue on November 05, 2011:

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

Joey from Michigan on February 25, 2011:

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. :)

lumexflower on February 15, 2011:

Its like burning calories while having fun right?

MarkAse from San Diego, CA on February 01, 2011:

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

brandonakelly from Wilmington, NC on January 04, 2011:

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.

eheiding on November 06, 2010:

Anyone know what a good price for a trampoline is?

tom.staton from Oxford on September 23, 2010:

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

Luv P90X on August 23, 2010:

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

Maria on August 23, 2010:

This was very informative and helpful! Thank you :)

Pure Chiropractic from Nanaimo on June 10, 2010:

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

name on March 19, 2010:

fun fun fun

Beth Morey from Montana on March 16, 2010:

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

casey kaldal on February 14, 2010:

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

splinky27 on February 03, 2010:

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

Trampoline Pressups on January 22, 2010:


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



hdy from Texas on December 05, 2009:

great hub... sounds like really fun!

esllr from Charlotte on December 03, 2009:

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 from Massachusetts on November 01, 2009:

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

Conner Lambden on October 17, 2009:

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!


Rebecca Sue Mallory from Central Texas on July 15, 2009:

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 from West Coast on June 24, 2009:

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