Is Jumping On A Mini Trampoline A Good Workout?

A mini-trampoline or a rebounder is another popular home workout.

Even the queens of Hollywood, Goldie Hawn, and Eva Longoria are super active working out with it.

What a low-impact full-body exercise and a lot of fun too.

Is jumping on a rebounder or mini-trampoline a good workout?

Let’s get into it.

Image photo: Trainers jumping on trampolines

What Are The Health Benefits Of Trampoline Workout?

A mini trampoline is typically smaller but firmer compared to the bigger one that you see outdoor.

The firmer is the trampoline, the better bounce it will be. It works well for most parts of the body (the core, legs, back, and, buttocks), helping to strengthen the musculoskeletal (bones, joints, muscles, ligaments, tendons), and cardiovascular systems.

You can expect to sweat profusely in just 30 minutes as the heart rate increases! Means burning more calories and losing weight!

This workout also helps to flush out toxins (bacterias, dead cells, and excess acids) from the body by stimulating the lymphatic system.

Trampolining is helping you improve coordination. As you slowly progress on a trampoline, your limbs will be more agile and improve body coordination.

When you are bouncing on a rebounder, your blood is going to pump fast, thus helping better oxygen circulation within your body.

For (#Ad)managing diabetes, regular exercising on a mini-trampoline may improve insulin resistance, lipid, and glucose profiles.

Is the trampoline also count as cardio workouts?

Yes, in fact, it is also considered a much better cardiovascular workout compared to planks, burpees, squats, or any other machine workouts.

It is super fun jumping on a trampoline and studies by the American Council on Exercise (ACE), showed jumping on a trampoline is a strenuous workout that improves cardio health over time.

In terms of calories, a piece of good news too. ACE also concluded that a person (male) bouncing on a rebounder in 60 seconds, can burn up to 12 calories, while a female can burn about 9 calories per minute.

How Long Should You Rebound With A Mini Trampoline?

Can you rebound every day with the trampoline?

Experts suggested a 10-minute per day of rebounding session is a great start for newbies.

As you progress further, increase to 20 or 30 minutes. Even if you still preferred jumping at multiple 10 minutes sessions is still ok.

There is no right or wrong here. Everyone’s need is different in terms of metabolism, intensity, and oxygen intake level.

Is it much better to do rebounding than walking?

First of all, they are all free-hand exercises, that suit all ages.

Bouncing on a trampoline is about the G-Force which makes you weightless when you are at the top of the jump. Walking (almost zero G-Force) such as a brisk walk is a very basic exercise targeting the lower body, especially the legs.

They both have numerous health benefits such as improving the immune system and blood circulation, increasing stamina, reducing heart-related diseases, and boosting the metabolism rate.

However, rebounding can do more better than walking. For example, through the G-Force, rebounding helps the lymphatic system be more active to flush out toxins and boosts the immune system through white blood cells.

As mentioned, a trampoline workout can improve a person’s coordination better than walking. Even NASA had concluded through studies on some of their astronauts that rebounding helps in stronger bones and muscle mass.

In terms of calorie burning, jumping on a mini-trampoline works better than walking. Depending on a person’s weight, age, and workout intensity, do you know that hopping on a rebounder for 30 minutes can burn between 150 – 210 calories? While brisk walking can burn around 110 – 150 calories in the same session.

Overall, if you are looking to strengthen your legs more, go walking on a treadmill. For an overall fitness of the body, try the versatile rebounding workout instead.


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Can A Rebounder Help To Tone Your Body?

Yes, it certainly can.

Besides helping you in better coordination, bouncing on the trampoline is one great exercise to tone especially your legs, core, and buttocks.

When you are jumping on a trampoline, you are working on many muscle groups at the same time.

For example, the muscles of the upper back, arms, and shoulders are working to keep your stability. Meanwhile, the abdominal muscles are getting tightened to prevent overstress on the spine. At the same time, your leg and feet muscles are working to make the jump.

Imagine what this workout can do to strengthen and increase the lean muscle groups for overall muscle toning.

Can you lose weight using a mini trampoline?

Any form of workout will get the calories to burn effectively if you have a proper workout regime. This should also include a healthy diet plan. Although you are working out hard every day, if you are having the wrong diet, it doesn’t help much to get a positive result.

Nailing down your diet plan is very important than working out. Your mentality needs to accept the food you are going to eat or you may not get the desired result you want. A proper diet comes first then think about how to work out with a mini trampoline!

But yes, a rebounder can help you to lose weight just as long you keep note of the above, ok?

How much weight do you stand to lose with rebounding?

It is all about burning calories.

A 30-minute bouncing is good to start plus a combined diet consisting of calories of more than 1,100 per day, or as recommended by your healthcare experts.

To lose weight, you need to shed off more calories than you consume per day. Simply put, a pound of fat is equal to 3,500 calories. So, just to lose a pound in 7 days, you need to burn 500 calories a day!

How many calories to burn depends on the training intensity, weight, age, and fitness strength.

Also, a combination of proper diet and exercise (this case with a rebounder) is an effective way to burn calories. In terms of smart choices of food, males, suggested aiming for 1,500 to 1,800 calories per day, while females are 1,200 to 1,500 calories intakes.

The conclusion, in your 30 minutes of bouncing up and down (it’s fun, isn’t it?), if you burn more calories than you can take in from your diet, you will lose weight.


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Is Jumping On A Trampoline Makes You Look Younger?

Do you mean for glowing skin?

Did I just mention that rebounding on a trampoline for 30 minutes can make you sweat like hell? Sweating profusely will help your body for detoxification, circulation, and better skin complexion.


When you bounce on a rebounder frequently, it is said to cool the nervous system and reduce cortisol levels in the body. Low cortisol levels are important to produce more Fascia which is made up of collagen. This will improve or prevent collagen from decreasing and maintain skin elasticity.

The lymphatic and connecting tissue systems (through rebounding workouts) are also more active to flush out toxins, thus a healthier detox body and skin. Draining away toxins from the lymph system is vital for healthy skin and the body.

Can rebounding help for sagging skin?

Sagging skin is a sign of lacking collagen, a natural substance that helps the skin look healthy and vibrant.

As a result of aging or weight loss, some people want to find out ways to get rid of those excess skin, or at least to regrow and regenerate healthy skin cells.

Then, perhaps a mini trampoline could help to improve the skin’s health. Jumping on the trampoline for at least 15 – 20 minutes a day can boost the collagen level in the body, well, to at least maintain a healthy collagen level from decreasing.

The up and down movement workout with a rebounder enables the collagen proteins to become more resistant when weight is put on them through gravity pull down. This will hinder the skin from becoming sagging. It is the same as when we place weight on the muscles, they build resistance.

Will jumping on a mini-trampoline help get rid of the cellulite?

Even though, there is no exact cure for cellulite, jumping on the trampoline can improve circulation and stimulate the muscles in the skin. Improving circulation is believed to prevent fluid retention and cellulite-related fat tissue formation.

One study has shown that women who perform bouncing workouts regularly on a trampoline may experience at least 25 percent cellulite reduction.

When the muscles are triggered and enlarged, they will stretch more and make the skin tighter, so the wrinkles are fewer or less visible.

Why Leak Urine When Jumping On A Trampoline?

The trampoline challenge is quite a high-intensity workout.

Chances that there is a bladder leakage could occur when you are jumping on a trampoline. A sudden intense pressure on the bladder with the weakening of the pelvic floor muscles could cause the ‘unexpected’ release amount of liquid called ‘light bladder leakage (LBL).

For women, this is due to the weakening of these muscles especially after giving birth. The good news is, that practicing pilates exercises may help to solve this problem. Speak with your pilates instructor or doctor about it.

Important note on a Mini-trampoline. If you are considering getting a small-size trampoline for a home workout and having kids around, beware of the possible hazards.

There were plenty of reports of injury every year such as broken bones, neck or head injuries, sprain, or concussions on trampolines, especially on children.

Try to get a mini-trampoline that has a safety rail to hold onto for stability purposes. Make sure when trampolining, one person at a time, and NEVER attempt to perform stunts or flips (unless you are super experts, which I’m sure you are not!).

If kids are around, be sure to monitor closely and teach them the safer rebounding practices.


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My Overall Thoughts: Is Mini Trampoline Really A Good Workout?

A mini trampoline is a good home play and workout equipment.

It saves you a lot of space, some rebounders are even foldable types and easy to store under your bed.

Yeah, if you are a beginner, you might feel the ‘childlike’ joy of jumping, but believe me, you’ll get used to it later. You don’t feel like you are working out but the reality it actually was.

It’s not just burning the calories, but also moving the lymphatic system and detoxing your body while working out.

Regardless of what are your fitness goals, bouncing on a mini-trampoline at home could contribute to your fitness success.

Talk with your personal trainer for a suitable workout program with a rebounder.

Again, it is all about how are you going to work out, how hard you are pushing yourself, and how strict are you in following your diet plan throughout the journey.

All these will surely give you the best result you wanted if you put enough effort into them. Consistency and determination will motivate you to do your best. That’s all.

If you have any comments, leave them below and I will speed back within 24 hours.

Have a great home workout!


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