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Give trampoline workouts a try with these 12 exercises

woman exercising on a mini trampoline

Mini trampolines, also known as rebounders, are the perfect at-home workout for anyone who’s sick of regular old crunches and push-ups. This fun workout provides a fun, heart-pumping exercise that will improve your cardio and strength, no gym membership required. Ready to begin? Read on discover a few trampoline exercises you can do safely from home.

Single-leg bounces

This first exercise is ideal for beginners, improving balance and ankle strength. To begin, stand with your feet hip-width apart, keeping the majority of your weight on your right foot. Next, lift the left foot while keeping your grounded foot aligned with your hip to prevent your knee from bending inward. Jump up and down on this one foot for two minutes, take a quick break, then repeat on the other foot.

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Jogging variations

This is another excellent trampoline workout for newbies that is focused on cardio more so than strength. Begin jogging on the trampoline with a natural gait. Next, challenge your balance and jog with a wider stance or kick it up a notch continue jogging with your arms overhead. Try each variation for one or two minutes and take a 30-second break between exercises.

Pelvic floor jumps

These jumps target the thigh and pelvic floor muscles, which support bladder and bowel control. First, put a small exercise block or ball between your knees. Slowly start jumping while keeping your pelvic muscles engaged, squeezing the ball to target your inner thighs. Keep up the exercise for one to three minutes. Take a short break, then complete another set.

Pike jumps

To pike jump, stand with your feet together, then jump and extend your legs straight in front of you. When jumping, try to reach your toes with your hand. When you land, regain your balance and repeat for one to three minutes. Since your limbs extend during this exercise, ensure your rebounder is in an open area.

Tuck jumps

For this cardio challenge, jump up and bring your knees up to your chest. After landing, do a small recovery jump to regain your balance, then repeat for one to three minutes. If you feel accustomed to tuck jumps, challenge yourself to remove the recovery jump and try to tuck on every hop.


This move targets your core, upper body, and back, while also improving coordination and balance. Stand on the trampoline with your feet hip-width apart and your arms resting comfortably at your side. As you jump, turn your legs to the left and your upper body to the right. Return to your starting position as you land and do a recovery jump if necessary. On the next jump, turn your legs to the right and your upper body left. Complete three sets of eight to 16 reps, taking a short break between sets.

women jumping on trampolines

Squat jumps

To strengthen your quadriceps and glutes, begin with your feet hip-width apart and your arms down at your sides. Jump up, spread your feet wider than your hips, and land in a squat with your knees bent and your thighs parallel to the trampoline. Extend your arms in front of you, then stand to return to your starting position. Complete a few sets of 8 to 12 repetitions per set.

Jumping jacks

Begin with your feet together and your arms down at your sides in a neutral position. Jump, spreading your feet apart and lifting your arms. To land, bring your feet back together and arms down to return to the beginning position. Repeat the jumping jacks for one to three minutes.

Butt kicker jumps

Start this exercise by jogging in place. Once you have a comfortable cadence, bend one knee to kick your foot back toward your butt then repeat with the other foot. If you’re looking for a challenge, try to bend both knees at the same time to bring both feet to your butt, almost like a tuck jump. Jump for one to three minutes before taking a quick break and beginning another set.

High knees

Stand with your back straight and your arms in a neutral position at your side. Lift your knees in front of you and jog in place. Once you are comfortable with the jog, lift your knees progressively higher for one to four minutes.

Vertical jumps

Vertical jumps are an excellent low-impact cardio exercise that is easy on your joints. Beginning in a neutral, standing position, jump up with your legs together, and lift your arms overhead. When you land, bring them back down by your side, and repeat this exercise for one to three minutes.

If you’re looking to spice up your regular workout routine, trampolining is the way to go. We provided a few of our favorites to help you get started, but feel free to explore other exercises and movements that work for you. Happy jumping!

BlissMark provides information regarding health, wellness, and beauty. The information within this article is not intended to be medical advice. Before starting any diet or exercise routine, consult your physician. If you don’t have a primary care physician, the United States Health & Human Services department has a free online tool that can help you locate a clinic in your area. We are not medical professionals, have not verified or vetted any programs, and in no way intend our content to be anything more than informative and inspiring.

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