Best 20-Minute Trampoline Cardio Workouts

Are you bored with your workouts? Do you feel like you repeat the same exercises over and over again? Have you ever thought about changing it up to something fun? What if I told you that jumping on a trampoline could burn fat and build muscle? If you’ve never tried jumping on a trampoline for exercise, I highly suggest you try out this new fitness craze.

There’s much more to a trampoline than entertainment alone. Jumping on a trampoline is a form of cardio exercise that burns fat, builds muscle, and boosts heart health. The g-force produced by bouncing firms up muscles and improves balance and agility. A 20-minute trampoline cardio workout has the potential to increase the heart-pumping rate and improve oxygen circulation in the body.  With a boost in oxygen levels, muscles of the heart get nutrients and can perform better.

Trampolining as a Cardio Exercise

Jumping on a trampoline gives you a vigorous aerobic workout. Not only is it a rigorous workout, but it is also fun and exhilarating as you bounce and are suspended mid-air for a few seconds. It’s a fitness activity that challenges every single muscle in your body. Using a trampoline to work out takes the pressure off joints while freeing the body for a few seconds.

While having fun, you are also working your lower body and core, helping you find control. Besides, there is a rush of hormones when you exercise on a trampoline which filters out toxins and improves lymph flow due to the shift to and from weightlessness and double gravitational force.

Before beginning with any rebounder exercise, it is important to be in the right posture and position. With a straight posture, you can safely work out and achieve the best results.

Once you are ready to get started, start with these 20-minute trampoline exercises indoors or outdoors from the comfort of your home.

  1. Straight Jump
straight jump trampoline cardio workout

The workout involves bouncing up and down with your arms and knees bent slightly. You might be surprised to see the positive impact of this simple movement on your muscles, with no harm done to your joints and ligaments. The exercise does more than just warm up the body and helps burn calories. You can also bounce when you are done with any other type of workout as an excellent way to cool down.

  • Tuck Jump

This involves bouncing higher than you would with a “straight jump.” With every bounce, try to raise your knees closer to the chest and land softly. Repeat the movement as many times as you want to. With practice, you can even try to alternate knees. Higher jumps involve more energy use, and as a result, more calories are burned.

tuck jumps on a trampoline

When you make tuck jumps a part of your full-body workout, you will derive numerous benefits. The bounce workout activates muscle groups in the body, besides playing a role in improving cardiovascular health. When you turn it into high-intensity interval training, it can take the role of a cardio workout as it increases your heart rate. Gradually, as you practice daily, tuck jumps can increase your power output.

  • Trampoline Pike Jump

You can get a rigorous and intense core workout with pike jumps. The workout starts with a “straight jump” with legs straight and held together and a torso folded over the lower body. A “pike jump” is an excellent bounce workout for toning and conditioning core muscles. Do this for 30-60 seconds and try to complete as many jumps within this period. Take a short break and resume for a complete 20-minute trampoline cardio workout.

pike jump for trampoline cardio workout

All bounce workouts on a trampoline are muscle-building exercises that improve agility, speed, and coordination. This workout is like lower-body strength training that strengthens leg muscles and thighs and improves core strength.

There are some tips for perfecting the “pike jump” on a trampoline. It is important to point the toes when the feet leave the ground. Muscles in the lower body are automatically tightened when you jump with toes pointed, so you can easily extend your knees and keep the legs straight. Keeping the body upright and pushing the hips back while swinging the arms forward is important for a perfect bounce without injuring yourself.

  • Jumping Jacks

Another cardio exercise that brings a lot of fun on a trampoline is jumping jacks. These help build strength, endurance, and coordination. Begin with a steady bounce, then lift your arms above your head while jumping and moving your legs apart and closed.

jumping jacks on trampoline

Using a trampoline for this cardio workout will ensure that there is a lot less impact on the feet and joints compared to performing jumping jacks on a hard surface. Like the other jumps, this is a low-impact exercise that works your whole body.

  • High Knee Punches

 This is a great cardio workout like none other that combines cardio kickboxing and rebound. The 20-minute trampoline cardio workout starts with jogging on the spot and then gradually shifting to lifting knees higher and closer to the chest. This is one exercise to add to your fitness routine that is a little more intense than regular jogging that works out your whole body. The best part about this exercise is that it is low impact and easy on joints.

high knee punches on trampoline
  • Seated Bounce

 Seated bounces target various muscle groups. This cardio workout tones the upper body and thighs. In order to perform a seated bounce, bend your knees and sit at the edge of the trampoline with your feet on the floor. When you push yourself up using the thighs, you can start bouncing. Count 20 bounces or watch the clock for a 30 to 60-second workout. It is a great idea to work out for 20 intervals to exercise the heart.

seated bounce on a trampoline

Seated bounces work the upper body, thighs, and core and are a great cardio exercise for adding to your warm-up routine. To make the exercise a little more challenging, try targeting your core muscles by lifting one or both feet above the ground.

  • Suspended crunches

Another form of a core workout is a sit-up. A trampoline sit-up supports the back on a dynamic surface. The bounce makes the bodywork harder to maintain steadiness.

suspended crunches for a cardio workout on trampoline

Lie straight with your back on the rebounder, ensuring your feet touch the edge of the trampoline. Bend the knees and place hands behind the head without interlacing the fingers. Exhale and lift the body from the shoulders. Do not put pressure on the neck and head. Slowly bring the back to starting position. You can repeat the cardio exercise on the trampoline 10 times.

  • Twisting

Your trampoline cardio workout is incomplete without twisting. It involves rotation along the body’s vertical axis. Stand straight in the middle of the rebounder and begin a steady bounce.  For a full-body workout, twist your legs and upper body in opposite directions. Make sure your core remains tight and firm and your hips are straight. Repeat the bounce, but in an opposite direction.

twisting on trampoline

It is more than a cardio workout and involves your core, legs, and upper body. When you bounce on the soft surface of a trampoline, it reduces pressure on bones and joints, making it a low-impact exercise. If you want to add more intensity to the workout, it won’t harm to speed up the bounces.

  • Jump Squat

A 20-minute trampoline workout routine may also include squats. Begin with a steady jump, spreading your feet apart and wider than the shoulders. Land in a squat position, bending knees and keeping thighs parallel to the surface. Keep the arms straight.

jump squat for a trampoline cardio workout

Squats help in strengthening muscles around hips, legs, and buttocks. A trampoline makes squats a low-impact workout that is easier on the joints.

  • Scissor Leaps

Now that you’ve got the hang of jumping jacks, let’s try scissor jumps which are just the opposite. Keep the feet together and jump with your arms straight. Next, hop the right foot forward and the other foot backward and land with slightly bended knees and hips square. Immediately reverse the leg position, swinging arms naturally back and forth.

scissor leaps on a trampoline

Bottom Line

Aim to do these cardio workouts for at least 20 minutes a day on the rebounder. Or better still, make the 20-minute trampoline cardio workout a routine in the morning and evening.

Exercising on a trampoline promises to take your cardiovascular fitness to another level. In fact, trampoline exercises are more than a cardio workout. They involve the whole body and strengthen your bone density and muscles.

If you do not have space for a trampoline in the yard, you may still benefit by bringing home a mini-trampoline. A rebounder trampoline is the best trampoline for kids and adults alike since it takes less space and is relatively safer than its bigger counterpart. Moreover, you don’t need to worry about protecting your trampoline from storms indoors.

A mini trampoline is a great investment to improve your fitness and wellbeing. No doubt, besides making a cardio workout on trampoline fun, it can help sculpt your body, strengthen your cardiovascular system, improve metabolism, and boost self-healing. A trampoline is not only for fun but also for fitness. And remember repetition is key to muscle growth, it will take several weeks of consistent training to really feel the effects but the weight loss and mood improvement is certainly worth the effort. Now lets go out there and kick-start a healthy lifestyle!

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Ravneet Kaur

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