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Trampoline Exercises For Adults

Bouncing on a trampoline don’t just provide hours of entertainment for children!

They also can provide effective trampoline exercise for adults.

According to a NASA research report, trampolining is almost 70 per cent more effective than other forms of rigorous cardiovascular exercise – such as jogging or running.

As both a low-impact and high-intensity exercise, jumping on a trampoline is good for weight loss.

With a variety of fun trampoline exercises for adults, there are plenty of compelling reasons to integrate trampolining into your fitness routine, including:

  • Enhanced coordination and core strength
  • Improved muscle development and toning
  • Better balance and posture
  • Increased cardiovascular fitness
  • Reduced impact on bones and ligaments


  1. Trampoline Exercises For Weight Loss

Women bouncing on a trampoline ready for exercise


Trampoline Exercises For Weight Loss

If you’re looking to include trampolining into your regular fitness regime, here are some easy trampoline exercises for weight loss to get you started:

1) Straight Jump

In this traditional trampoline stance, arms and knees are bent slightly while you bounce up and down.

This simple movement will effectively burn calories, loosen joints and ligaments, warm-up your body, and prepare you for a high-intensity workout.

Lightly bouncing on the spot also offers an excellent method to cool-down after your workout is complete.

Test your fitness by bouncing on the spot for a 2-minute period. How many times can you bounce up and down? Check your results after a month, to see how your speed and agility has improved!

2) Tuck Jump

For a tuck jump, begin with a couple of traditional trampoline bounces to gain momentum.

Then, as you bounce higher, bring your knees to your chest at the top of the bounce. You can also alternate knees.

The higher you bounce, the more energy your body will use (and the more calories you will burn).

Tuck your knees under your trunk for a more intensified core workout, that will also build stability and strength.

3) Pike Jump

Really get your core working with pike jumps. This requires straight legs and you touch your toes right out in front of you in the air.

Repetitively jump side-to-side, and even front-to-back, with your feet together, landing and taking off at the same time.

This bounce is an excellent way to for toning and conditioning the core stomach muscle groups.

Try to complete as many sets as possible in 30-60 seconds, before having a short rest and starting again.

4) Split Pike Jump

A split pike bounce is like a star jump and has traditionally been used in gymnastics or aerobics training – but it's much more fun on a trampoline!

Split pike jumps on a trampoline will develop cardiovascular fitness, endurance and coordination.

Aim for 30-60 second sets, with short breaks in between.

Start with your feet together and arms at your side.

Jump high in the air, separating your legs and lift your arms up to create the star position at the top of each bounce. Land in the same position as your starting point.

5) Hands and Knees Jump


This one makes use of multiple parts of your body for toning. 

You want to bounce up with a flat back, before landing in a 'cat' like poistion on all fours.

Remember to keep strong hands and knees when you land. Also make sure to really stretch those arms up when you jump before you land.

Start slow and try to perfect your posture with the hands and knees jump.

Gradually increase the duration of each interval, to achieve a high-intensity cardiovascular workout

add Tips For Trampoline Exercise

These trampoline exercises for adults can aid in weight loss, build endurance and prevent lifestyle related disease, such as diabetes or obesity.

As with all outdoor activities, it’s important to remember a few handy pointers:

  • Keep a water bottle nearby, and stay hydrated throughout your trampoline workout.

  • Start with an achievable duration (such as a 20-minute workout for beginners), and gradually build intervals to reflect your fitness levels.

  • Ensure that you take adequate rest periods between exercise sets.

  • Warm up and cool down with a simple bouncing sets.

  • Practice sun safety. Wear a secured hat and sunscreen to protect from UV conditions.

  • Most importantly, have fun!


We hope you find these trampoline exercises for adults practical and useful!

Be sure to mix healthy foods into your diet to maximize your workouts.




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