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10 minute trampoline Cardio Killer workout!

We’ve spoken before about how trampolines are incredible for fitness, but it’s often easy to overlook the fact that the kids' favourite backyard past time is also an unbeatable workout platform! Not only is bouncing a tonne of fun, it burns plenty of kilojoules and tones muscles.

For a starter guide on exercising on your trampoline, have a look at our previous article on the subject. If you’re searching for a quick daily workout to slip into your busy routine, then read on for our 10 Minute Cardio Killer workout. All you need for the routine is your Vuly trampoline!

Trampoline Cardio Killer workout – Bouncing warm up

Do 4 sets of 10!

Although regular bouncing doesn’t feel like much of a sweat-breaker, it’s actually burning through a lot of your energy and firing up your glutes, quads and calves. A bounce that alternates between gentle and athletic is a great way to warm up your body and get that heart-rate going.

Trampoline Cardio Killer workout – Star jumps


Do 3 sets of 10!

Now is time to amp up that bouncing! Star jumps (or jumping jacks) involve jumping and spreading your legs apart whilst also spreading your arms out above your head to create a star shape. Any exercise that involves raising and lowering the arms is going to activate your core muscles and increase blood flow around your body.

Trampoline Cardio Killer workout – High knees


Do 3 sets of 10!

Just like the regular version that you'd perform on the ground, high knees involves jogging on the spot and raising your knees up towards your hip region. Place your hands on your hips to help stabilise you; the balance component of this exercise is great for working out the abdominal muscles. Remember to take a quick breather in between sets so that you don’t wear yourself out.

Trampoline Cardio Killer workout – Sumo squats


Do 3 sets of 10!

Sumo squats are similar to regular squats, except that they involve a little jump in between. Spread your legs out wide, and ‘sit down’ until you’re nice and low. Now, spring up with your legs extended, and land softly—lowering back into the squat position. Remember to keep an eye on your knees when you squat; they should be in line with your toes.

Trampoline Cardio Killer workout – Raised leg abdominal crunches

3 sets of 10!

These crunches are all about making you feel the burn, and the spongy trampoline surface will be much more forgiving on your back! Lie flat on your back, and raise both of your legs into the air—hovering above the ground. Place your hands behind your head to support your neck, and slowly curl up in a crunch position. As you do, raise your legs to meet you (keeping them nice and straight). Lower your legs back down to their hovering position as you relax your core.

Once you’ve finished each exercise, repeat for two more rounds to complete this speedy, yet intense, kilojoule-burning workout!


Do you ever work out on your Vuly trampoline? Which exercises do you find are the most effective to perform on the springy mat?

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