Written by:
Blake Rutherford
Posted: 22 November, 2019
Read time: Less than 1 min read.
Last update: 22 October, 2026
5 Trampoline Exercises For Adults - Trampoline Cardio Workout
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.
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
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
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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.
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.
Planking
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.
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!
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.
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!
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.
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)
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
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
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
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
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
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
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!
Hundred
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
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
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.
Sources
LIVESTRONG.COM – www.livestrong.com
