Mini trampoline workouts are a fantastic method to enhance your health, fitness, and wellness while also sculpting your body and having a lot of fun.
Rebounder exercises can help your health in a variety of ways, including strengthening your cardiovascular system and muscles, increasing your metabolism, and supporting your body’s natural healing processes.
Furthermore, doing these exercises on a rebounder increases their effectiveness. The rebounder range is entirely customizable to your specific demands, allowing you to get the most out of your workout. The bungee suspension system and soft mat provide a low-impact workout that produces results by forcing the inner muscles to work harder to maintain stability.
Make sure your posture and stance are proper before starting any rebounder training. This is for your protection and to guarantee that you get the best results possible. Make certain that you:
- Stand tall with your feet hip-width apart.
- Bend your knees slightly and position them with your feet and hips in a straight line.
- Maintain a tight and active core and pelvic floor.
Here are 17 mini trampoline exercises that you can do at home:
1. Jogging
Jogging on a tiny trampoline on the spot is a wonderful method to get acclimated to the bouncing surface.
How to perform:
- With your back straight and your feet hip-width apart, begin.
- To jog on the spot, alternate lifting your legs in front of you.
- Swing your right arm as your left leg rises, and swing your left arm as your right leg rises.
Benefits of jogging on a mini-trampoline:
Jogging on a small trampoline is a low-impact cardio workout that is suitable for people of all ages and abilities. Make sure your arms are swinging, your core is strong, and your back is straight to work your entire body. You may enhance the intensity of your workout by increasing your jogging pace, or you can jog on the spot in between exercises for a non-stop program.
Surprisingly, the researchers discovered that rebounding activities are twice as good at boosting cardiovascular fitness and 50 percent more efficient at fat burning than running! It’s also a lot of fun!
Why not try a pair of colorful non-slip trampoline socks if you’re afraid of slipping on the rebounder? They’ll not only brighten your day, but they’ll also offer you the assurance you need to get the most out of your workout.
2. Jumping Jacks
Jumping jacks on a tiny trampoline are terrific aerobic exercises, much like jumping jacks on solid ground. When you move this activity to a rebounder, however, your feet and joints are exposed to far less impact than when you do it on a firmer surface.
How to perform:
- Begin by bouncing on the trampoline steadily.
- Alternate between legs together and legs apart with each bounce.
- Swing your arms out and over your head in a circular manner on the bounces when your legs are apart, then bring them back down as your legs come together.
Benefits of jumping jacks:
Jumping jacks are a low-impact exercise that works your entire body. They can be done slowly as a warm-up activity or quickly for a more severe cardio workout.
3. High Knee Punches
This workout will be recognizable to anyone who has done boxing or boxercise before.
How to perform:
- Begin by jogging in place.
- Begin to raise your knees higher, as near to chest level as possible.
- Close your fists and elevate your arms to bring your hands up to your chin.
- Begin punching with the arm on the opposite side of the raised knee.
Benefits of the exercise:
This is a wonderful workout to add to your fitness regimen if you want something a little more strenuous than normal jogging. The low-impact bounces are comfortable on the joints and guarantee that your entire body is worked out, making it suitable for people of all abilities.
4. Ab Rocks
Ab rocks enable you to experiment with the rebounder’s flexibility in new and creative ways.
How to perform:
- Place your feet on the ground and sit at the edge of the tiny trampoline.
- Place your hands behind your head and lie down on your back.
- Begin to rock by raising your knees to your chest, pushing your stomach into the trampoline, and lowering your back into it.
- As you rock back and forth, keep your knees at a 90-degree angle.
Benefits of ab rocks:
When you need a break from all the leaping, try ab rocks. They stimulate your core and abdominal muscles, and the soft surface is less taxing on the back than a hard floor, making it a reasonable exercise for people of all fitness levels.
5. Seated Bounce
Another aerobic workout that stimulates numerous muscles in the body is seated bounces.
How to perform:
- Place your hips on the mat, knees bent, and feet flat on the floor while you sit at the edge of the tiny trampoline.
- Push yourself up and start to bounce using your thighs.
Benefits of Seated Bounce:
For beginners or as part of a warm-up routine, seated bounces are a fantastic aerobic workout. Bouncing in this manner not only provides cardio but also works your upper body, core, and thighs, allowing your whole body to benefit.
Try raising one leg or both feet off the ground to make this exercise more challenging and to focus your core muscles. After a few bounces, remember to switch sides.
6. Plank
Planks are a popular workout on and off a small trampoline because they use several muscles in your body.
How to perform:
- Put yourself in a push-up posture with your chest facing down and your legs stretched behind you, but instead of raising your hands, place your forearms flat against the mat.
- Hold the position for at least 30 seconds, or as long as you can.
Benefits of a plank:
Planks engage and develop the muscles in your upper body and core, making it a very effective exercise to incorporate into your workout. You may modify the difficulty of a plank to fit your level of ability. To make the workout more challenging, try raising one leg at a time or alternate between holding yourself up on your forearms and hands. The soft surface also makes it easier on the arms than doing a plank on firm ground, especially if you use a comfort mat.
7. Twists
Trampoline twists are a popular workout since they engage the entire body.
How to perform:
- Stand tall and solidly in the trampoline’s center.
- Begin bouncing steadily.
- Now, rotate your legs to one side and your upper body to the other while bouncing, maintaining your core tight and your hips straight.
- Do it again on the following bounce, but this time in the other direction.
Benefits of twists:
Twists, as previously said, are an excellent full-body workout. While bouncing provides excellent cardio, it also engages your legs, core, and upper body. Because you’re bouncing on a soft surface, it’s a low-impact workout that’s gentler on your joints and bones. You may speed up the bounces for a more intense workout.
8. Tuck Jump
On a trampoline, tuck jumps are a popular workout. Tuck leaps, while famously done by gymnasts, are a fun and dynamic activity to incorporate into your training regimen.
This workout is best suited to expert rebounders because it is a more advanced move. If you’re a beginner, you may also add a support handle to ease the difficulty as you go to a more intermediate level.
How to perform:
- Begin by bouncing steadily, maintaining your back straight, chin up, and core firm.
- Bring both knees to your chest on every other bounce.
Benefits of tuck jumps:
Tuck leaps are an excellent method to work your abs and core muscles. Make sure you’re not leaning your chest forward to get the most out of the workout.
9. Front Back
How to perform:
- Begin in the centre of the trampoline, with your feet beneath your hips and your arms at your sides.
- Keeping hips and shoulders square, tuck knees and bounce forward and back on the tramp.
- To counterbalance, swing your arms in the opposite direction of your legs and attempt to keep your head at the same height throughout by bouncing down instead of up. Continue for a total of two minutes.
Benefits of Front Back:
The front-back improves your speed, agility, and explosiveness while also providing a fantastic cardiovascular workout. This workout tones and tones your lower body while strengthening your thighs, core, calves, and glutes.
10. Jump Squat
Squats are an excellent workout that many individuals incorporate in their leg day regimens, whether they are done on or off a trampoline.
How to perform:
- Begin by bouncing steadily with your feet hip-width apart.
- Widen your stance and lower your torso on every other bounce until your hips almost past your knees.
- Hold that posture for a second before resuming your normal position.
Benefits of squat jumps:
Squat leaps use the muscles in your legs, hips, and glutes to grow and strengthen them. Squat jumps on a trampoline have a lower impact and are gentler on the numerous joints involved than squat jumps on a flat, solid surface.
11. Trampoline Lunges
Lunges are a popular workout for targeting the leg and glute muscles.
How to perform:
- Place one foot on the trampoline mat and the other on the ground, making sure your knee is in line with your foot.
- Lift your knee to your chest and step up with the foot that is on the ground.
- Return the foot to the ground.
- Take a step back with your trampoline-bound foot, placing it behind your ground-bound foot and lowering your knee until it is barely off the floor.
- Return to the trampoline with that foot and repeat the instructions.
- Keep in mind that you should never leap off the rebounder directly onto the floor! Always come to a halt in a steady posture before resuming your stride on the floor.
Benefits of trampoline lunges:
Lunges strengthen and target the muscles in your legs and glutes, making them great for a leg exercise or a full-body workout. These lunges are more severe than ordinary lunges on the ground because of the momentum, thus they may also be utilized as a cardio workout.
12. Push-Ups
Although you aren’t exactly utilizing your rebounder for this workout, finding a stable surface that is the proper height to do an incline push-up might be tough at times – fortunately, your small trampoline is just that!
How to perform:
- Enter a push-up position by stretching your legs out behind you while holding onto the trampoline’s frame.
- Ascertain that your back is straight and that your body is in a straight, diagonal line.
- Push yourself back up by bending your elbows and putting your chest as near to the trampoline as possible.
Benefits of push-ups:
You would assume that exercising the muscles in your upper body on a rebounder is more challenging, but nothing is impossible with a little imagination. As a result, by utilizing your rebounder in this manner, you may also strengthen the muscles in your arms, shoulders, and chest.
13. Speed Bounce
Add speed bounces to your training to make it more intense.
How to perform:
- Begin with a slow and steady bounce.
- Now stretch your hips such that you are slightly leaning forward.
- Begin to bounce quicker; you may notice that your bounces are becoming lower and your stance is becoming broader.
- Swing your arms to strengthen your upper body as well.
Benefits of speed bounces:
This exercise is a wonderful method to add intensity to any fitness regimen while keeping the stress on the knees to a minimum. You can get a full-body exercise by activating your core and arms.
14. Bouncing Push-Up
Another upper-body exercise to add to your program. This time, though, you’ll make use of the trampoline’s flexibility.
How to perform:
- Extend your legs out behind you, placing your hands in a wide posture in the center of the trampoline surface and your chest facing down.
- Bounce your upper body up and land with your hands closer together, utilizing momentum and flexibility.
- Return to the broader place and repeat the bounce.
Benefits of bouncing push-ups:
Another excellent upper-body workout that makes use of the trampoline to strengthen the muscles in your arms, shoulders, and chest. Bouncing on a softer surface guarantees that your joints absorb less force, making it an excellent workout for people of all abilities.
15. Side Kick
You may incorporate this fantastic upper-body exercise regimen into your schedule.
How to perform:
- Begin by placing your feet slightly wider than your hips.
- Bend your arms and place your fists in front of your chest.
- Kick one leg out to the side on the rebound of a tiny jump, extending the arm on the same side. Repeat for one minute before switching sides for the second minute.
Benefits of Side Kicks:
The sidekick engages all of the major muscular groups in the lower body, notably the quadriceps, glutes, and outer thighs. Our core muscles are also immediately used when we do sidekicks. This is referred to as reactive core training, in which our core muscles become stronger as a result of the sidekick forcing them to adapt reflexively.
16. Cross Kick
How to perform:
- Begin by placing your feet slightly wider than your hips.
- As you twist your hips to the left side and kick your right leg across your torso, keep your shoulders forward.
- Maintain a tiny bend in your standing leg the entire time, then swing your arms down to the left side to balance. Repeat for one minute before switching sides for the second minute.
Benefits of Side Kicks:
Your lower body will be reshaped and toned with flutter kicks. They aid in the removal of excess fat from the belly, hips, and thighs, therefore addressing many women’s “problem areas.” In reality, swimmers use a flutter kick to drive their bodies forward in the water (like the propeller of a boat). They also have a powerful, sculpted lower body. By imitating a swimmer’s leg movement on a mat, you may get rid of your belly pooch while also reaping additional advantages.
17. Off Sides
How to perform:
- Begin on one side of the tramp in a squat with the inside leg elevated on the mat and the outer foot down on the floor.
- Hop up on the tramp to land on two feet and execute two bounce downs before moving to the other side of the mat and landing in a squat with one foot on the floor and the other raised on the tramp. Continue for a total of two minutes.
Benefits of Off Sides:
Offside hops improve aerobic fitness, strengthen the heart, and aid weight reduction. This workout increases your explosiveness and speed while improving your agility and power.