Archive Monthly Archives: March 2018

Cardio Trampoline Exercises

Top 5 Cardio Trampoline Exercises To Get You Fit And Healthy

Trampoline exercises are a safe and effective way to get you fit and healthy. Don’t look at them as child’s play. There are trampoline workouts which are challenging enough to burn the lungs for good cardio and tone up your muscles. And as an added bonus, they’re fun to do as well!

How many calories does jumping on a trampoline burn? It may be difficult on your cardio to put in one hour of bounding but studies show you can burn 160 calories for every half hour you are jumping on a trampoline. What does 160 calories look like? Try a half bowl of cereal with a glass of milk.

It may not seem much but with vigorous, high intensity exercises you continue to burn more calories and fat after the activity. Studies show that fat burning after 30 minutes of intense exercise will continue for up to 48 hours. It will also expand your lung capacity to improve cardio levels.

4 Benefits Of Trampoline Exercises

If you want to become fit and healthy, you have to exercise. But some people may not be in the best shape to start physical activity because of level of fitness, injury, pre-existing conditions or age.

The safest approach is to do low impact exercises. These are exercises that are easy on your joints particularly the knees, ankles and hips. Low impact exercises also puts less compression forces on your lower back.

Trampoline workouts are perfect for those who are dealing with physical limitations or conditions. They will help you gain strength, build muscle tone and improve cardio with reduced risk of injury.

Here are 4 benefits of trampoline exercises:

  1. More Effective Than Jogging – So says NASA in their study that showed a 150 pound person will burn more calories jumping on a trampoline than running.
  2. Works The Entire Body – NASA also shared in their study that bounding on a trampoline creates G-forces that stimulate the entire body without and not just the legs and hips.
  3. Easy Low Impact Exercises – A trampoline is made of rubber matting that has great shock absorption qualities which makes it an effective low impact activity.
  4. Improves Lymphatic Function – Your lymphatic system collects cellular toxins and moves it to your waste removal system. Bouncing on a trampoline has been proven effective in increasing lymph flow as it moves against gravity to stimulate the lymph system.

There are other benefits to doing trampoline exercises. These 4 are the most important ones for your overall health and well-being.

Top 5 Cardio Trampoline Exercises

Cardio health is an important consideration when choosing your exercises. When people talk about “cardio” they mean your body’s ability to distribute or manage oxygen efficiently throughout the body.

People with good cardio can walk up a flight of stairs without breathing too hard. It means their lungs have the capacity to accommodate enough oxygen and fuel the muscles to perform at their best during strenuous activities.

Good cardio also means efficient distribution of blood throughout the body. As you know, blood carries oxygen which is vital to your brain, internal organs and the immune system.

Trampoline exercises are one of the best activities you can do to improve your overall cardio.

Here are the top 5 trampoline exercises for better cardio:

1. Basic Bounding

This is the basic trampoline exercise but it is great for toning your glutes, thighs, hamstrings and calves. Maintain a tight core throughout to get those wash board abs as well!

  • Stand on the trampoline with your feet around 6 inches apart.
  • Bend your elbows and keep them on your sides.
  • Slightly bend your knees and start bouncing on the trampoline. Aim for a vertical clearance of 6 inches when jumping.
  • You can do 30 repetitions or perform non-stop for 30 seconds to 1 minute and get a better cardio workout.

2. High Knees

High knees

With this exercise, you are replicating the old gym class favourite, high knees running in place but on the absorbent surface of the trampoline. High Knees is one of the best exercises for tightening up your tummy.

  • Run in place on the trampoline while keeping your knees high; at least hip level.
  • Swing your right and left arm alternately to help stabilize your movement.
  • List Element

Perform High Knees like a sprint by doing the movement non-stop for 20 to 30 seconds. This will push your cardio to Olympic levels!

3 .Jump Squats

Jump Squats are an explosive exercise. Performing them on a trampoline makes them safer and easier on your knees, ankles and hips. This is one of the best exercises for shaping your thighs and for building power and mobility.

  • Stand on the trampoline with your feet hip width apart.
  • Keep your arms down and on your sides.
  • Bend your hips, followed by your knees.
  • Forcefully swing your arms up to help propel your body forcefully up and off the trampoline.
  • Land on the balls of your feet.

Do 20 repetitions or 30 seconds non-stop for maximum cardio benefits.

4. Jumping Jacks

Jumping Jacks are another one of the gym class classic exercises which have been proven effective for all ages as long as it is done on a trampoline. This exercise will tone up your legs, upper body and will help develop coordination.

  • Stand with your feet shoulder width apart or slightly wider.
  • Start out with your arms on the side.
  • As you jump up, swing your arms over your head.
  • When you land, maintain feet spacing and place your hands to your sides.

This is a great exercise for developing your cardio. Try doing jumping jacks for 1 minute straight. Once your cardio has improved, push yourself to complete an entire round in boxing or up to 3 minutes of Jumping Jacks non-stop.

5. Elevation Dance

This is a fun and unique way of exercising on the treadmill. It may look quirky to some but it will not only improve your cardio and tone up your muscles. Elevation Dance will develop your coordination, mobility and flexibility as well.

  • With your feet 6 inches apart, jump up as high as you can.
  • At the top of the jump introduce a unique movement such as a body twist, a high front quick, a double knee tuck or if you are flexible enough, a double leg split to the side.

To get the most cardio benefit of the Elevation Dance, perform non-stop to your favourite dance music.


Trampoline exercises are a fun and effective way of improving your cardio and overall health. How can you come up with a program with these exercises?

You don’t have to do all 5 exercises. Pick up to 3 exercises and perform them as an interval.

For example:

  • Basic Bounding
  • Jump Squats
  • Jumping Jacks

Perform each exercise for 1 minute then repeat for a total of 3 to 4 intervals. You can rest up to 45 seconds between intervals.

You can finish the trampoline workout in 15 minutes and get closer to achieving your health and fitness goals.

Real Time Web Analytics