There are a variety of exciting trampoline workouts for adults. And there are also good reasons why you must integrate them into your fitness program. Besides improving your posture and balance, these workouts will also enhance your coordination and core strength, increase your cardiovascular fitness, and develop your muscles. The paragraphs below provide you 30 trampoline workouts you can incorporate into your exercise routine.
#1. Straight Jump
Firstly, you assume a traditional trampoline position; then, you bend the arms and knees slightly while bouncing up and down the same time. This simple movement will effectively loosen joints and ligaments, burn calories, warm your body, and prepare you for a high-intensity workout. Also, jumping on the spot lightly offers an excellent way of cooling down after completing your workout.
You can test your fitness by jumping on the spot for 2 minutes. Observe how many times you can bounce up and down. Then check your results in a month to see whether your speed and agility have improved.
Firstly, lie on your stomach on the trampoline mat and then prop up onto the tips of your toes and forearms. Ensure to hold the bridge position for at least 30 seconds and then relax. Repeat the same process as often as you can. Since a soft trampoline mat requires more balance than solid floors, it means that your core works even harder than it would in a traditional planking workout.
#3. Tuck Jump
You can start the tuck jump with a few traditional trampoline bounces to gather momentum. Then, while jumping higher, bring your knees to your chest at the top of the bounce. You can also alternate knees. As you bounce higher, the more energy your body will use, causing more calories to be burned out. Also, tuck your knees beneath your trunk for a more intense workout. This will help build stability and strength.
#4. Pike Jump
Pike jumps can help strengthen your core. This requires straight legs as well as touching your toes right out in front of you in the air. You are expected to jump side-to-side repeatedly, and also front-to-back, with both feet together, landing and taking off simultaneously. This bounce helps to tone and condition the core muscle groups of your stomach. Make sure to complete as many sets as you can within 30-60 seconds, then have a short rest and start again.
#5 Split Pike Jump
This kind of bounce is similar to a star jump and is used traditionally in gymnastics or aerobics training. However, it’s much more exciting on a trampoline. Split pike jumps on a trampoline will develop your muscles, boost your endurance, cardiovascular fitness, and coordination. To do this workout, start with your feet together and arms at your side. Then you jump high in the air, and at the same time, separate your legs and lift your arms to create the star position at the top of each bounce. Make sure you land in the same position as your starting point. Try to aim for 30-60 second sets, coupled with short breaks in between in this workout.
#6. Hands and Knees Jump
This workout involves the use of multiple parts of your body for toning. You bounce up with a flat back, before landing in a ‘cat’ like positions on all fours. Ensure you keep strong hands and knees when you land. And stretch those arms of yours up as you jump before landing. You can achieve a high-intensity cardiovascular workout by starting slow and then gradually increasing the duration of each interval. Also, learn to perfect your posture with the hands and knees jump.
#7. Elevated Crunches
You can carry out this workout by lying with your back on the trampoline mat. Firstly you raise your legs in the air and then lean them gently on the trampoline net in front of you. You hold for one count, before releasing slowly back to your lying position. Repeat as many times as you can. Your raised legs will make these crunches extra effective. Meanwhile, the spongy mat on your back and safe enclosure will reduce the chances of injuries occurring.
#8. Bounce Down
This workout requires you to stand in the middle of the trampoline with your feet slightly wider than hips distance. As you try to keep your head at the same level, then jump and tuck knees up toward your chest, so that not just the toes or heels will spring off but also your whole foot. Meanwhile, as you land back on the mat, ensure you swing your arms in opposition for counterbalance. Do it for two minutes.
#9. Jumping Jacks
You begin this workout with your feet under hips in the middle of the tramp. Then Jump legs out, so feet land outside shoulders with arms extended to either side. The next step is to hop feet together and cross arms in front of your chest. Finally, bounce down instead of up and make sure you keep your head at the same height the entire duration. Do it for two minutes.
The scissors requires you to first keep your feet under your hips in the middle of the tramp. And as you do this, you hop one foot backward and the other foot forward to land with knees bent slightly, and hips square. Then you quickly reverse your leg position and swing your arms back and forth for additional momentum. Repeat this process for two minutes.
Begin with your legs wider than your shoulders. While holding the torso facing forward, then jump feet together on one side of the tramp as you rotate your lower body while the thighs, knees, and feet are facing the opposite front corner of the tramp. Bound to the other side of the tramp to quickly reverse movement. Lastly, swing your arms in front of you with your elbows bent. Repeat for two minutes.
#12. Surf Twist
Firstly, you should stand with feet shoulder-width apart and ensure you keep them that distance throughout the drill. Then you bounce down while you rotate your body a quarter turn in one direction and use the rebound to return to your original position and then repeat the same process. To counterbalance, ensure you switch sides after every two twists and swing arms in opposition to your body.
This is one of the most straightforward trampoline workouts. You begin with feet under hips, and then you lift one knee toward the chest at a time, and at the same time, alternate your arms. You can continue for two minutes.
#14. Knee Pull
Begin with your feet under your hips. Then you extend arms in front of you at shoulder level. You pull your arms back as you bring one knee toward the chest while keeping a 90-degree bend in the leg. Return leg to starting and repeat for one minute. Then you switch sides for the next minute.
#15. Cross Kick
You begin this workout by standing with your feet slightly wider than your hips. Ensure shoulders are pushed forward as you rotate hips toward the left side and kick your right leg across your body. Then keep micro bend the standing leg the whole time as you swing your arms down toward the left side to maintain counterbalance. Do this for a minute then switch sides for the next minute.
You also begin this exercise with feet slightly wider than hips. The next step is to bend your arms and lift fists in front of your chest. Then use the rebound of a small hop to kick one leg out to the side while extending your arm on the same side. Continue for one minute before you switch sides for the second minute.
#17. Off Sides
In this workout, you assume a squat on one side of the tramp with an inside leg elevates on the mat and outside foot flat on the floor. Then you hop up on tramp to land on two feet. You bounce downs twice and shuffle to the other side of the mat before landing in a squat with the outer foot on the ground, and opposite foot elevated on a tramp. Do this for two minutes.
#18. Front Back
Begin in the middle of a tramp with your feet under hips and your hands at sides. Then Tuck your knees and hop forward and backward on tramp while at the same time, your hips and shoulders are kept square. Try to swing your arms in the opposite direction of legs for counterbalance and try and keep head at the same level throughout by bouncing down instead of up. Repeat for two minutes.
#19. Torso Twists
This trampoline workout is a core exercise that helps to strengthen the group of muscles running from your abs around to your back. It is also helpful towards the improvement of posture, posture, and for reducing back pain as a result of weak muscles. To perform this workout, assume a ‘leaning push up’ stance, firstly, and then place your hands together. Then hold the trampoline frame, with your legs straight out behind you.m and twist your torso around to your right-hand side, starting with your right arm. After that, gradually extend your arm straight up to the sky, grip the trampoline frame, and rotate back to the frame and your starting position. Continue to the process and alternate arms repeatedly.
#20. Leaning Push-Ups
This workout is similar to classic push up. It can help to develop and tone your muscles. Ensure to place both hands just over shoulder-width apart on your Vuly trampoline frame, and grip the sides for stability. Then step out both feet behind you, keeping both legs together. Ensure to be on your toes with your legs entirely straight and bend your arms to lower your upper body towards the trampoline frame like a traditional press up.
#21. Knee Crosses
This is also a core exercise. You start by assuming a ‘leaning push up’ stance. Secondly, you raise one knee diagonally in front of your torso in a knee kick and then slightly twist your torso, touching your toe back to the ground. Repeat as often as you can, then switch sides, and bend a leg stretching it backward.
#22. Arm Dips
The arm dips is an upper-body exercise. You begin small and gradually increase your ‘dip’ depth as it goes. To start this workout place, both hands flat on the trampoline frame’s top with your arms just over shoulder-width apart. Then jump up, with your knees bent and toes hovering above the ground. Now you hold your body weight in your extended arms, like you about to climb onto the trampoline. Lastly, you bend your arms slowly to complete a small body dip and then straighten them to return to your initial position.
#23. Leg Circles
You begin this workout by lying flat on your back in the middle of the trampoline lifting one leg, and ensuring that your toes are pointing straight up to the sky. Then start to make circle motions, beginning small and growing larger. Do this for one minute at a moderate speed, and then lower your leg back down and repeat the same thing with the other leg.
#24. Hundred Pose
The hundred pose is a trampoline workout that will get your blood pumping and your abdomen in a good position. You begin by lying on your back and ensuring your legs are straight, and your toes pointed. Then you raise both legs slightly off the floor until you feel your core engage. Then sit up slightly in a half crunch position, and lift your both arms, with your palms facing the ground straight out in front of you. Then you pump both arms vigorously up and down 100 times, maintaining your position. You can take a quick break if necessary.
#25. Ball Roll
Start by sitting in the middle of the trampoline mat with your knees raised into your chest. Ensure your toes are kept pointed, and your hands hold the front of your ankles. Then roll back slowly, curving your spine, so that your body seems like a ball. Now roll into a sitting position using your abdominal muscles to push yourself back up.
#26. Donkey Kicks
You can start by positioning yourself on all fours (hands and knees) in the center of the trampoline. Then raise your right leg into the air behind you, as the rest of your body is kept firm and stationary. Lower your leg gently back down into and hover your knee just above the mat. Then finish the rest of the set.
#27. Swivel hips (30 seconds, active-rest 30 seconds)
You begin this trampoline workout by standing tall with your feet on the trampoline and arms at your sides. Then you bounce up in the air while moving your legs forward into a seated position. After the jump, perform a half-twist and make sure you land facing the opposite direction.
#28. Straddle jump
Start this workout by standing tall with your feet on the trampoline and your arms at your sides. Then you jump up and extend your legs sideways, about 90 degrees apart. Your legs should be kept straight as you reach with your arms toward your feet and fingers pointed to your toes. Then ensure to land standing with your legs straight, returning to the original position.
#29. Half-twist and full twist
This kind of twist is done by standing tall with your feet on the trampoline and with your arms at your sides. Then you bounce up and turn in the air, either facing the opposite direction for a half-twist or complete 360-degree rotation for a full twist. Ensure to land with your hands at your sides in a half-twist or a full twist pose.
#30. Jumping Jacks
You also begin this workout by standing tall with your feet on the trampoline and your arms at your sides. Take a jump up with your legs, not only pointed out to either side, but also kept straight. Then you allow your arms to reach above your head until your hands are well clasped at the top. Ensure to land in the starting position with your legs straight and together.
Trampoline Workout Benefits
Most people think that trampoline is meant just for kids, and they are wrong. Trampoline workout can offer a lot of benefits and contribute to the overall well-being of an adult. Hence it’s highly recommended you incorporate these workouts into your fitness routine except otherwise directed by your doctor.
Here are some benefits of these workouts:
- Trampoline workout helps to reduce stored fat.
- It helps in the development of bone mass and skeletal system.
- It improves the flow of oxygen, leading to increased cell energy.
- They also boost Mitochondrial Production and Cellular Energy.
- The trampoline workout exercises the body without putting much pressure on the feet and legs.
- They help in the improvement of your balance and posture.
- Trampoline workouts help to boost the Lymphatic flow in the body.
- Trampoline exercises help in the detoxification and cleansing of the Body.
- They boost the optimal functioning of the Immune System.
- Trampoline workout reduces body fat and increases muscle to fat ratio.
- It improves the cardiovascular system and the effect of other exercises.
- They help to reduce and combat varicose veins.
- They provide a low impact, safe cardiovascular exercise.
- .They can help to reduce fatigue and menstrual discomfort in women.
- They help in the fight against cancer.
Frequently Asked Questions
Is jumping on a trampoline a good workout?
Jumping on the trampoline is a good workout because it helps to increase bone density and prevent osteoporosis. Furthermore, the whole body shares the G-force impact. Unlike most exercises, rebounding can enhance the development of the bones and muscles without the risks of injuries to weight-bearing joints such as the ankles, hips, knees, and back.
Can you lose weight by jumping on a trampoline?
Yes, jumping for 30 minutes on a trampoline each day is good for weight loss. This is because the higher your heart rates, the better chances of losing weight. As a result, you are more likely to lose more weight while jumping on a trampoline as you can exercise for an extended period.
How long should you jump on a trampoline for a workout?
How long you jump each session depends on you and your level of fitness. You can gain many benefits with just 15 to 20 minutes of mini-trampoline exercise. However, if you’re just starting to bounce, you may want to start with shorter workouts and build as you adjust.
Is trampolining good exercise for adults?
Yes, it is a good exercise for both male and female adults because of the numerous benefits they will gain if they indulge in it.
Is jumping on a trampoline better than running?
Jumping on a trampoline is not only better than running, but it’s a whole lot more fun. According to a new study by the American Council on Exercise, it was found, an exercise on a mini-trampoline will provide you some of the same get-fit benefits as running; however, it won’t feel as difficult to do.
Does jumping on a trampoline work your abs?
Bouncing on a trampoline is a good exercise for your body. Although you won’t get six-pack abs, it provides you an excellent way to work out your midsection without overexertion.
Does jumping on a trampoline hurt your child’s brain?
Since your kid’s bodies are not well developed enough, and their bones are probably not strong enough to handle the impact of repetitive bouncing, it’s advisable to prevent children under six from rebounding because it will not only cause brain damage but spine and organ injuries.
Is trampolining bad for the pelvic floor?
It has been shown that high impact trampolining workouts increase the incidence of pelvic floor problems in female athletes. Hence women with a high risk of pelvic floor problems may need to avoid trampoline exercises or alter them based their level of risk.
In conclusion, the trampolining workouts mentioned in this article is definitely for you if you’re looking for fun ways to maintain your overall fitness level. You can indulge in any one of them to lose weight and strengthen the muscles of your cardiovascular system.
Terkura Vincent is a Trampoline Safety Advocate and CEO of Casdale Trampoline Safety Centre. Our passion is to see families enjoy trampoline with utmost safety. You can help us do this by sharing the articles with other families that use trampoline.
You can reach Kevin at firstname.lastname@example.org