If you’re on the hunt for a new home workout, look no further. Over the last few years, many fitness fanatics have gravitated toward mini-trampolines, otherwise known as rebounders. And no, they’re not for kids to use on a rainy day. In fact, this equipment packs a punch when it comes to weight loss and joint relief.
Or, you can try an outdoor trampoline – you’ll still see and feel some serious results. Take a look at a few of these exercises.
1. Slow Jump Squats
Here’s an easy way to become acclimated with a trampoline, small or large. Although these squats aren’t overly intense, they do require a bit of coordination. You’ll be able to target your abdomen and tone your gluteal muscles.
- Stand in the center of the trampoline with your feet together.
- Jump outward so that you land in a squat position.
- Return to your original stance.
- Complete up to 20 repetitions.
If you don’t know how to do a proper squat, make sure that you practice beforehand. A weak form may cause discomfort or injury.
2. Pushups
A set of regular pushups can hurt, especially if you don’t use a mat. Luckily, trampolines provide a lot of joint support – which makes them perfect for this workout.
- Settle into a pushup position. Your hands should be shoulder-length apart on the trampoline’s surface, as your legs extend backward in a plank.
- Bend your elbows and lower yourself down.
- After your elbows reach a 90-degree angle, push yourself upward.
- Try three sets of five repetitions.
Bend your knees if you need to modify this exercise. Remember to engage your core and maintain a straight back.
3. Tuck Jumps
Did you know that when you jump for 10 minutes, you burn more calories than you would on a 30-minute run? Here’s a maneuver that accomplishes those results.
- Stand in the center of the trampoline with your feet together.
- As you jump, pull your knees to your chest. You’ll form a ball-like position.
- Release your legs so that you land in your original stance with your arms raised above your head.
- Continue until you reach three sets of five repetitions.
When you land, make sure to bend your knees slightly. This way, you’ll be able to spare your joints. Also, do your best to pace yourself, as truck jumps can tire you out quickly.
4. Glute Bridges
This exercise works best on a rebounder because it provides an elevated surface. Bridges can improve lower back strength and tighten your hamstrings and gluteus.
- On the floor, lie down on your back. Bend your knees so that your feet are flat on the trampoline.
- Place your arms at your sides with your palms face down.
- Lift your hips upward and squeeze your core muscles.
- When your body aligns between your knees and shoulders, lower your hips down.
- Repeat three sets of 15 repetitions.
You’ll achieve a better posture and release any knee pain. Feel free to ramp up the sets after a week or two.
5. Jumping Jacks
When you use a mini-trampoline to exercise, you’re able to gain a lot of benefits – especially when you perform the correct moves. A series of jumping jacks can firm up muscle and increase blood flow. Here’s a quick refresher if you don’t know how to do them.
- Stand in the center of the trampoline with your feet together.
- When you jump, position your feet shoulder-length apart and raise your arms above your head.
- Return to your original position.
- Complete one set of 50 repetitions.
This exercise works as an easy and effective warm-up, too.
6. Side-to-Side Jumps
This workout requires balance, so it may not be suitable for those who aren’t super agile. That said, you can take a slower approach when necessary. You’ll also find that it’s a little easier when you use an outdoor trampoline.
- Stand in the center of the trampoline with your feet together.
- Start to bounce and jump upward slightly.
- As you jump, angle your feet to the left so that you land on the left side.
- When you land, do the same maneuver to land on the right side.
- Continue for a minute.
You should try to switch sides as quickly as you can. A quicker momentum translates into a tougher workout.
7. In-Place or Walking Lunges
Whether you decide to try in-place or walking lunges, you’ll feel an increased sense of stability. This movement strengthens your back, hips and legs. If you own an outdoor trampoline, you can try the second option, as you’ll have more surface area. In any case, the position remains the same.
- Stand with your feet together.
- Take a step forward with your right foot. If you choose to use a mini-trampoline, you’ll step onto it.
- Dip down so that your right thigh becomes parallel to the floor. Try not to force your knee past your toes.
- Use your right foot to push yourself back into your original position.
- Repeat with the other leg.
- Do one set of 12 repetitions.
You’ll want to pay attention to your posture as you lunge. Make sure that your forward foot stays flat, and your back doesn’t arch or falter.
Use These Exercises to Transform Your Routine
You can incorporate a few of these workouts into your current routine or dedicate an entire session to them for cardio. But either way, you’ll be able to enjoy impressive results.