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5 Trampoline Exercises For Adults - Trampoline Cardio Workout

Posted on
Nov 22, 2019
Read time
10 mins

Bouncing on a trampoline doesn’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 percent more effective than other forms of rigorous cardiovascular exercise – such as jogging, running or cycling.

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


Huge Trampoline Sale

With a variety of fun round 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

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. They'll make a great addition to your trampoline cardio workout! 

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. The hands and knees jump is a great addition to the trampoline cardio workout.

You want to bounce up with a flat back, before landing in a 'cat' like position 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 Trampolines to Practice Stunts

Did you know that our safe trampolines also make a great stunt training tool?

When you're practising acrobatic feats, you want a stabilised environment that is free of those unpredictable or unstable conditions often present outside of the gym.

These stunts can be rehearsed over and over in a consistent setting until the desired skill level is reached, providing athletes with a greatly decreased chance of injury.

Furthermore, this method of training is fantastic for fostering creativity and confidence in stunts, as the possibilities are endless and the practice methods are easy.

Are weather conditions inhibiting your training? No problem!

A key benefit of using trampolines for cross-training purposes is their year-round availability. This is a great advantage for athletes who passionately participate in sports that are tied to a season.

Training on trampolines in the off-season ensures that athletes stay in shape and can fine-tune their athletic skills, regardless of the outdoor conditions.

Want to learn something tricky on a safe surface?

Trampolines are invaluable for avid snowboarders, skateboarders, and related sports enthusiasts that demand that athletes become airborne, as they can learn new stunts safely and effectively.

The rebound experienced on trampolines allows the athlete to increase their hang time — a crucial aspect in many board sports. Our innovative Vuly Deck perfectly illustrates these benefits.

This product is made specifically to be enjoyed on trampolines, but can also be used as a training tool for off-season snowboarders.

The highly specialised core allows the board to generate a much greater lift than a conventional model, making it easier for athletes to test new tricks in the off-season.

Similarly, our Vuly Deck is fantastic both as a training board and as an individual sport. With its incomparable flexibility, lift, support, and comfort, wakeboarders can recreate the motion of the sport without having to leave home.

Need extra height for stunts?

Gymnasts similarly benefit from trampoline training. The lift associated with a trampoline rebound is unparalleled and can assist gymnasts of all ages with a feeling of weightlessness that is imperative for perfecting risky stunts.

The greater spring gives gymnasts more time to complete his or motions — a vital quality for learning new stunts or perfecting new ones.

add Tips For Trampoline Exercise

These trampoline exercises for adults can aid in weight loss, build endurance and prevent lifestyle-related diseases, 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 simple bouncing sets.
  • Practice sun safety. Wear a secured hat and sunscreen to protect from UV conditions.
  • Most importantly, have fun!

add Other Benefits of Exercising on a Trampoline

For decades, rebounding on a trampoline has been touted as a fantastic tool for exercise and weight control.

Although it is indeed one of the most efficient ways to increased strength, better health, and greater flexibility, there is also research that suggests that regular trampoline usage assists users in looking and feeling younger.

At first glance, the claim seems incredulous. “How, exactly, does rebounding on a trampoline have such a fantastic effect on the appearance?” you may wonder.

The answers are simple, yet highly interconnected. Here are just a few reasons trampolines help you look and feel years younger

Reason #1: Feel Good Hormones

Essentially, jumping on a trampoline is an exercise tool that is suitable for all ages and fitness levels. Regular exercise, like rebounding on a trampoline, increases the body's production of endorphins, serotonin, dopamine, and a wide array of other naturally produced stimulants.

These stimulants have an addictive effect on the body. Because it is a fun and addictive workout, users are more likely to stick to their exercise program. Numerous studies show that people who exercise regularly enjoy better health and a younger appearance. Their bodies get the regular exercise and usage that they need to remain healthy and strong, which leads to fewer injuries. Exercising on a trampoline leaves the skin flushed and vibrant, and voila — a younger looking appearance.

Reason #2: The Detox Effect

Additionally, rebounding on a trampoline is a fantastic way to stimulate the lymphatic system and flush out toxins (for more information on this topic, see our "Articles" page). We are exposed to toxins in our environment everyday and are subject to an incredible amount of chemicals that wreck havoc on our body.

Toxins can cause memory impairment, dull skin, brittle hair, vision problems, intense headaches, chronic fatigue, poor digestion, foggy thinking, and hormonal imbalances. It is not a coincidence that these same qualities are often attributed to an aged appearance and an unhealthy look. Conversely, jumping on a trampoline cleanses the cells and fuels the lymphatic system, leading to a stronger immune system, a more attractive exterior, and a healthier body.

Reason #3: Overall Physical Health

Rebounding on a trampoline strengthens and exercises the entire body in one session, as opposed to targeting certain parts. The cardiovascular benefits of rebounding are enormous and can lead to a decrease in cholesterol, an increase in energy, an increase in balance (which protects against falls), an improvement in muscle tone, and an increase in flexibility. Regular cardio exercise has also been attributed to a lower incidence of chronic conditions, such as diabetes or high blood pressure.

Vuly is proud to provide a wide array of quality trampolines and safety accessories for every lifestyle. Request a free catalogue and bounce your way to a younger-looking appearance today!

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

Be sure to incorporate the healthy food pyramid into your diet while minimising unhealthy foods.


Trampoline Workout Routine

Arm yourself with a stopwatch, and jump aboard your Vuly for this core burner trampoline workout.

Broken down into achievable one-minute rounds, these targeted exercises are designed over a 10 minute period for maximum effectiveness.

Bouncing Warm-Up

Do 4 sets of 10!

It's always important to warm up before a trampoline workout

Some simple bounces are a great way to familiarise yourself with the trampoline surface, regain your balance and warm up your muscles, which is an important step in preventing injury.

A warm-up helps you to get the optimal result from your workout because as your heart rate rises, your body begins burning more calories.

Tuck Jumps

Do 3 sets of 10!

  • Start bouncing in the centre of the trampoline, and grasp your knees to your chest on your way up.
  • Quickly release your hands to land in a standing position.

Tuck jumps are a high-intensity exercise that successfully builds core strength; you're utilising your midsection to lift your body’s most powerful muscles.

Woman doing a tuck jump

Elevated Crunches

Do 3 sets of 10!

  • Lying with your back on the trampoline mat, raise your legs in the air.
  • Lean them gently on the trampoline net in front of you.
  • Hold for one count, and release slowly back to your lying position.
  • Raised legs make these crunches extra effective, and your spongy mat on your back and safe enclosure make injury a lot less likely than it otherwise would be.

Man doing ab crunches


Do 1 30-second hold!

  • Lie with your stomach on the trampoline mat, and prop yourself up onto your forearms and the tips of your toes.
  • Hold the bridging position for at least 30 seconds, and then relax.

The soft trampoline mat requires more balance than solid ground, meaning your core is working even harder than it would be in a traditional planking exercise.

Woman doing a planking exercise


Exercises Using Your Trampoline Frame

Did you know that the frame on your Vuly trampoline can be just as useful for home exercise regimes?

A strong and stable 'beam' is the starting point for many great exercises.

Here are some exercises that strengthen and tone simply by using the frame of your trampoline.

But remember – never touch the frame of your trampoline while someone is bouncing.

Leaning Push-Ups

This exercise mimics the classic push-up, producing toned and defined arms, without the added pressure of being on a horizontal surface.

  • Place both hands just over shoulder-width apart on your Vuly trampoline frame, gripping the side for stability.
  • Step out both feet behind you, keeping your legs together. You should be on your toes with your legs completely straight.
  • Lower your upper body towards the trampoline frame by bending your arms – just like in a traditional push-up – and extend back to your original push-up starting position. Keep your torso strong and tight!

Arm and hand grabbing frame to exercise

Torso Twists

This is a fantastic core exercise – strengthening the band of muscles running from your abs around to your back.

Core strengthening is particularly helpful for balance, posture, and for reducing back pain caused by weak muscles.

  • Position yourself in your ‘leaning push up’ stance, but place your hands together and grip the trampoline frame, with legs straight out behind you.
  • Twist your torso around to your right-hand side, starting with your right arm. Slowly extend your arm straight up to the sky.
  • Rotate back to the trampoline frame and your original position, gripping the trampoline frame once more. Switch arms, and continue switching for the desired number of reps.

Knee Crosses

Another brilliant core exercise that also works your glutes, you can speed this one up for some additional calorie burning!

  • Position yourself in your ‘leaning push up’ stance.
  • Pull one knee up diagonally in front of your torso in a knee kick – twisting your torso slightly – and then touch your toe back to the ground.
  • Complete your desired number of reps, and then switch sides.

Stretching a leg by bending it behind

Arm Dips

This exercise is an epic upper-body workout. It starts small and slowly increases your ‘dip’ depth as you progress.

  • Place both hands flat on the top of the trampoline frame, with your arms just over shoulder-width apart.
  • Jump up, with your knees bent and toes hovering above the ground. Hold your body weight in your extended arms, as if you’re about to climb onto the trampoline.
  • Bend your arms slowly to complete a small body dip, and then straighten them to return to your original position.


Boxing On Your Trampoline

Who says your Vuly just has to be a trampoline for kids.

Why not get your heart rate pumping with some trampoline boxing routines!

There’s a reason that boxing skills are regularly incorporated into fitness boot camps and hardcore workouts – it’s often described as the most physically demanding sport on the planet!

Blue boxing gloves on a black background

Boxing is a powerful workout that activates all the major muscle groups in your body.

Not only does it get your heart rate flying — which burns a lot of calories — but it also strengthens and tones muscles and develops your balance and coordination.

Plus, it’s full of variety — you’re much more likely to feel engaged right through a boxing workout than if you were, say, running for extended periods on a treadmill.

Combining Boxing and Bouncing

Bringing a boxing routine onto your trampoline exercise not only makes it more fun but creates a fat-blasting, pulse-raising power workout!

Regular boxing intensity combined with additional bouncing on a flexible mat means that you engage your core, boost your strength and push your balance. Both your legs and arms are continuously engaged.

Girl bouncing on a Vuly trampoline while shadow boxing

The Solo Vuly Boxing Routine

No gloves or boxing partner? No problem. This simple boxing routine combines classic moves with calorie-crunching bouncing.

Alternate between one-minute rounds of each exercise and 30 seconds of bouncing cool-downs in between.

Jabs: Hold your fists up in front of your chin, with your legs spread for balance and your knees bent slightly.

Keep your core tight and give short sharp punches, alternating between the use of your left and right arms. Use all your power, and try not to rotate your torso too much.

(30 seconds of bouncing)

Hooks: Jump into the same boxing stance that you used for the ‘Jabs’ exercise. This time, hook each arm around from the side of your body (again alternating between left and right), imagining that you’re hitting the side of a boxing bag.

Keep your unused fist up in front of your face for balance while the other arm hooks.

(30 seconds of bouncing)

Uppercuts: Imagine someone is holding pads at eye level, and they're facing the ground; each punch you throw is coming up to hit it... This type of punch comes from below.

Remember to keep your stomach tight and your feet grounded.

(30 seconds of bouncing)

Dips: Stand with your feet spread and facing forwards, and dip from side to side — holding your fists in towards your chest. Mimics a boxer dipping to avoid a hit. Get nice and low!

Repeat this routine 3 times


Trampoline Yoga

When we think of yoga, most of us picture deep breathing, slow stretches, and flowing movements on a mat on the floor ... but a trampoline?

Believe it or not, your flexible trampoline mat is a fantastic base for yoga!

Not only is it gentle on your joints, but the surface is also soft and supportive, providing the ideal place to stretch and work out.

It's the perfect addition to any trampoline exercise workout!

Have a go at our quick, yoga beginner sequence, which will quieten the mind, warm the muscles and boost flexibility — all without having to leave your home.

Resting Pose (Savasana)

Woman in savasana yoga pose

Begin your trampoline yoga routine with Savasana—or the corpse/resting pose.

Lie on your back in the middle of your trampoline's mat. With your arms gently resting beside you, your fingers and toes naturally curling, and your eyes closed, begin deeply breathing in and out through your nose.

Take as long as you like in this position; there is no 'correct' time limit. You should feel serene by the time you are finished, and you should be maintaining your deep breathing.

Child Pose

Woman in the child pose yoga position

Focus on breathing deeply in and out while on your trampoline, and then roll onto your stomach with your knees pulled in towards your chest.

Extend your arms straight out above your head, and gently relax into the stretch—letting them fall naturally.

Your forehead should be resting on the trampoline mat, and your eyes should be closed. Hold for the next couple of minutes.

Cat Pose

Woman in yoga cat pose position

From the child pose, bring your hands to either side of your body and push yourself up on your trampoline.

Your body should look almost like a table, with your straight abdomen propped up by your knees and hands. Make sure that you maintain your deep breathing.

To prevent any neck strain, hold your head in a neutral position, where it’s most comfortable. Hold for a minute or so.

Downward Dog Pose

Woman in downward dog pose position

From the cat pose, move into the Downward dog, which involves stepping out both feet behind you and extending them so they are straight on your trampoline.

Your arms should be extended in front of you, and your body should be resting on flat hands.

Make sure that your bottom is high in the air and that your legs are properly balancing on your toes. While deeply breathing into this stretch, pull your heels gently towards the mat.

Rag Doll Pose

Woman in yoga ragdoll pose

Move your feet in together, then slowly bring your hands off the trampoline mat.

You should now be standing on both feet, with your top half curled in towards your knees.

Bring your arms in — your hands gently cradling the opposite elbow — and breathe deeply into the stretch.

Half-Moon Pose

Woman in yoga half moon pose

After holding the rag doll pose for a minute on your trampoline, gently release your arms and slowly roll back into a straight standing position.

After a couple of deep breaths, raise your arms above your head, joining your hands in a point.

Exhale, and gently bend to one side – creating an arc with your upper body. Hold for a minute, then return to your standing position, and repeat on the opposite side.


Trampoline Pilates

Over 11 million people practice Pilates worldwide.

11 million people are challenging their bodies to improve flexibility, strength, balance, and body awareness.

But how many of that 11 million practice it on their trampoline?

They should, because the ways that Pilates benefits your body also apply to bouncing on the trampoline — they're a match made in heaven!

Designed to tone, lengthen and strengthen muscles, Pilates is a low impact, yet tough on body fat.

Have a go at our Pilates workout below after you have finished your trampoline exercises

Leg Circles

Woman on her back attempting Pilates exercise of leg circles

Start by lying flat on your back in the middle of the trampoline.

Raising one leg — so that your toes are pointing straight up to the sky — begin to make circle motions, starting small and growing larger.

Continue for one minute at a moderate speed, and then lower your leg back down.

Do 3x one-minute sets per leg!


Man doing Pilates in the hundred pose

This classic Pilates exercise will get your blood pumping and your abdomen firing!

Start by lying on your back.

Keep your legs straight and your toes pointed, and then raise both legs slightly off the ground until you feel your core engage.

Sit up slightly in a half crunch position, and then raise both arms straight out in front of you, with your palms facing the ground.

Pump both arms vigorously up and down 100 times—holding your position.

Take a quick break if needed!

Do one set!

Ball Roll

Woman attempting Pilates ball roll pose

Sit in the centre of the trampoline mat with your knees pulled into your chest, toes pointed and your hands holding the front of your ankles.

Gently roll back, curving your spine, so that your body imitates a ball.

Then, using your abdominal muscles to push yourself back up, roll into the sitting position.

Do 3x sets of 10!

Donkey Kicks

Woman doing donkey kicks for Pilates exercise

Begin by positioning yourself on all fours (hands and knees) in the middle of the trampoline.

Lift your right leg up into the air behind you, while keeping the rest of your body firm and stationary.

Slowly lower the leg back down and hover your knee just above the mat. complete the rest of the set.


We hope you've found these trampoline exercises useful. Looking for more? Don't forget that our monkey bars for sale offer additional accessories for adults, including roman rings and a punching bag! Or, check out our range of customisable swing sets.




Victor Volynski
Article by
Victor Volynski
Content marketer with expertise in innovative play equipment, Vic is always following the latest trends and developments in this area and trying to find the best options for maximum fun! Vic is also an ex-gymnast with 20 years of experience and holds a science degree, making him an authority on trampolines, monkey bars, and swing sets.
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