Trampoline Exercises for Weight Loss

trampoline exercises for weight loss

Have you heard about the latest trend in exercise? Trampoline workouts are becoming increasingly popular and for good reason. 

Not only are trampoline exercises fun, but they offer a great way to get your heart rate up and burn some serious calories. 

In this article, we’ll discuss some of the best trampoline exercises to help you reach your weight-loss goals. 

What are good exercises to do on a trampoline?

Single-leg bounces

Single-leg bounces are an effective way to work your glutes and legs while also improving your balance and coordination. 

To do this exercise correctly, stand with one foot on the trampoline and use your other foot to push off, propelling yourself into the air. 

When landing, make sure that you land on the same foot that you started with without touching the other foot to the floor or trampoline. 

Jogging variations

Jogging Variations

Jogging variations can be done either with both feet together or alternating between each foot. For a greater challenge, try picking up speed as you go along with each jump. 

This will help get your heart rate up faster and increase calorie burning. 

Basic Bounce

The basic bounce is exactly what it sounds like – simply stand with both feet on the trampoline and jump straight up in the air as high as you can go. 

Be sure to land softly on both feet at the same time for maximum benefit from this exercise. 

Jumping Jacks

Jumping jacks are a classic exercise that can be done just about anywhere – including a trampoline! 

Make sure that when doing jumping jacks on a trampoline, you land squarely on both feet at each interval in order to maintain good form throughout the entire routine. 

Core Twist

Core twists are great for working out your abs while also challenging your balance. Start by standing in the middle of the trampoline with both feet planted firmly against the surface of it.

Then jump slightly off of the ground while simultaneously twisting your torso to one side so that your arms extend across it horizontally (this should create a t-shape). 

Upon landing back onto both feet, twist back towards center before jumping again for another rep. 

Front Side Arm Raise

Front Side Arm Raise

This is another great balance exercise that works out several different muscles throughout your body at once! 

Begin by standing on one leg and extending one arm forward while simultaneously raising one arm above head level (as if doing a bicep curl). 

As soon as you hit peak extension during each repetition, switch arms so that now one arm is extended forward while other is raised overhead before switching back again for another rep. Be sure to keep core engaged throughout all reps for best results! 

Bicep Curl

Bicep curls on a trampoline work the same way as they do on a solid surface, however, because of the added bounce, you will have to use more core muscles to keep your balance. 

The extra effort required means that you’ll be able to burn even more calories while toning your arms. 

To execute this exercise correctly, stand with feet shoulder-width apart on the trampoline and hold two weights in front of your thighs with palms facing up. 

Then bring each weight up towards your chest, one at a time, before slowly lowering them back down again. Perform three sets of 15 repetitions for best results. 

High Knees

High knees is an excellent cardio move that engages multiple muscle groups and gets your heart rate going quickly. 

Just like running or jogging in place, start by standing with feet shoulder-width apart on the trampoline and lift one knee at a time until it is parallel with the hip line before switching sides. 

Make sure to keep arms pumping back and forth while alternating legs in order to get the most out of this exercise. Do three sets of 30 seconds each for maximum calorie burn. 

Ab Rocks

Ab Rocks

Ab rocks are an excellent way to tone your abs as well as improve your balance and coordination skills! 

Start by lying face up on the trampoline with hands placed under hips for support before lifting your upper body off the mat and balancing on tailbone so that hips remain lifted throughout the exercise (make sure not to press into hands). 

From here, rock gently from side-to-side without touching mat again before lowering yourself back down again into starting position. Perform three sets of 15 reps for optimal results! 

Pelvic floor jumps

Pelvic floor jumps are great for strengthening not only pelvic floor muscles but also leg muscles too! 

Begin by standing upright on trampoline with feet slightly wider than shoulder width apart before jumping up onto balls of feet while simultaneously squeezing pelvic floor muscles together tightly (as if trying to stop urine flow). 

Once at top height jump back down into starting position repeating motion continuously throughout set—perform three sets of 20 reps each! 

Seat drops

Seat drops target not only leg muscles but core muscles too! Start by standing upright on trampoline then bend knees deeply until thighs are parallel with ground before sitting straight down onto seat (or imaginary chair) then pressing through toes to stand back up again repeating motion continuously throughout set—perform three sets of 15 reps each!

Vertical jumps

Finally vertical jumps combine both strength training and cardio making them an excellent all around full-body workout option!

Begin by standing upright on trampoline then squat low before exploding upwards pushing through heels bringing arms overhead in same motion landing softly back into starting position—perform three sets of 10 reps each for optimal results! 


How Much Weight Will I Lose Jumping on a Trampoline?

The amount of weight you will lose by jumping on a trampoline depends on your current fitness level, how often you jump, and the intensity of your workouts. 

If you are just starting out, you can expect to lose 1-2 lbs per week if you follow a healthy diet plan and exercise regularly. 

However, if you have been jumping for some time and work out at a higher intensity, then the amount of weight lost will be greater. 

How Long Should I Jump on a Trampoline to Lose Weight?

The amount of time spent jumping on the trampoline depends on your individual fitness level. For beginners, it is recommended to start off with 10 minutes of bouncing followed by 5 minutes of rest. This can be repeated up to 3 times in one session. 

As your fitness level increases, so should the intensity of your workout and duration of each session. 

Generally speaking,30 minutes is considered an optimal amount of time for losing weight through trampolining exercises. 

Does Jumping on a Trampoline Burn Belly Fat?

Yes! Jumping on the trampoline engages all major muscle groups in the lower body including hips, thighs, calves, glutes, and abs – helping to promote overall fat loss from these areas as well as increase lean muscle mass over time. 

In addition to this direct benefit, bouncing also increases heart rate which helps to burn calories more efficiently during each session – aiding in belly fat loss over time. 


So there you have it – everything that you need to know about using trampoline exercises for weight loss! 

This low-impact but high-intensity exercise is great for burning calories, building muscle mass and increasing heart rate – helping you achieve your health goals faster than ever before! So what are you waiting for? Get bouncing today!

Susan Lee