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We did this 30-minute trampoline workout — and it really works


Trampolines are much more than a way to tire out the kids on a summer afternoon. It turns out that trampolines can be part of a home workout for adults, too.

YouTube, Instagram, and other video-sharing platforms host a slew of workouts designed for these small trampolines. Many of these run for only 30 minutes, offering a quick but effective alternative to a long gym session.

Ready to get started? We’ll walk through one of our favorite routines, the 30-Minute HIIT Trampoline Workout from the YouTube channel Ripped with Ripkens. This workout is a serious muscle blaster, so get ready to nurse some sore abdominal muscles. Don’t be too concerned, though. Every move is easily customizable to fit people at all fitness levels.

30-Minute HIIT TRAMPOLINE WORKOUT | Mini Rebounder Fitness | JumpSport Fitness

Benefits of trampoline workouts

Like other high-intensity interval training (HIIT) sessions, trampoline workouts engage the entire body. On top of being a heart-pumping cardiovascular exercise, it also strengthens muscles and trains balance. Further, HIIT training is especially popular among the on-the-go crowd, as this short, 30-minute exercise burns more fat in less time, making it an ultra-efficient workout.

Trampolines also provide a soft landing for your joints, so it’s a low-impact workout, much like swimming, rowing, and yoga. This makes it safe for people with joint pain and those who are recovering from injury.

Antonio Diaz/Shutterstock

What’s in the workout?

Most trampoline workouts are designed for smaller indoor trampolines, but many of the exercises work just as well on a larger outdoor version. Pick what works best for you and your setup.

Below, we outlined Rip with Ripkens’ main movements for the session. Feel free to follow along with the video or take some of these motions and adapt them to your own likes and needs. Just be sure to repeat each exercise for 30-40 seconds, rest for 20-30 seconds more, then move onto the next set. As with any workout, start with active and static stretches to warm up your muscles and prevent injury. Ready to get started? Here are a few exercises to add to your trampoline routine:

  • Small jumps: Warm up your body by completing small jumps while keeping your core engaged.
  • Jumping jacks: Start with your feet together. As you jump, spread your arms and legs wide, then close them on the next jump.
  • Plank: Lie in a plank position with elbows on the trampoline and feet resting on the floor. With a small jump, open and close your legs to engage the lower body. Consider covering the trampoline with a towel or mat to protect your elbows during this set.
  • The monkey: Raise your right knee perpendicular to your body, meet it with your right elbow, then repeat on the left side. While this may look a little silly, it engages those hard-to-reach oblique muscles.
  • The scorpion: Start on your hands and knees, engaging your core to maintain balance. Keeping the knee at a 90-degree angle, raise one leg out to the side, bring it back to the center, then extend it backward. Repeat on the other side.
  • Twist jumps: With a high jump, twist your body at the waist in midair to bring both knees to one side of your body. Repeat and twist in the opposite direction.
  • Dips:  Sit on the floor with your back to the trampoline. Place your hands on the metal frame with fingers facing toward you. Push up to engage the triceps.
  • Burpees: Take a small bounce off the trampoline to land on the floor. Next, get down into a pushup position with your hands on the trampoline and your feet on the ground. Complete one pushup, then return to your starting position and repeat.

Fitting a little bit of exercise into your daily routine provides a boost to your cardiovascular and mental health, along with a myriad of other benefits. However, if you’re finding yourself getting bored with the bike or treadmill, a mini trampoline can add some diversity to your weekly workout regimen.

This workout from Ripped with Ripkens is a great introduction to trampoline workouts, walking you through a high-intensity exercise that’s kind to your joints. So, what are you waiting for? It’s time to lace up your sneakers and get bouncing!

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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Scott Harris
Scott Harris is a freelance writer based near Washington, DC, with more than a decade of experience covering health…
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