What could be better than torching calories, strengthening muscles and getting your heart pumping – all while acting like a kid? Trampoline workouts can do just that! Jumping on a trampoline will have you reminiscing about the carefree nature of childhood while helping you get fit and toned.
Many gyms offer mini trampoline classes or you can invest in a trampoline to jump on at home, but there’s nothing like heading to an indoor trampoline park to really get in the jumping spirit. Rather than having to focus on jumping within the same small sphere of space, keeping your moves somewhat restrained, trampoline parks give you the freedom to bounce and move around to your heart’s content while really working up a sweat.
Jump to Burn Calories
Jumping on a trampoline is a major calorie-burner. Just a half hour of jumping on a mini trampoline can burn approximately 160 calories, depending on your weight and effort.
When you first start working out on a trampoline, it’s best to start slow. You may think jumping on a trampoline is kids’ play, but you’ll be working muscles you likely haven’t engaged in a while. You’ll also have to learn how to maintain your balance and may even feel a bit “sea sick” until you get used to the bouncing motion.
Trampoline workouts can be adapted to almost any fitness level since the intensity can be easily scaled up or down. They’re also low-impact, since the “give” of the trampoline reduces the impact on your knees and joints when you land. This is helpful for people recovering from injury, new to fitness or for those with joint pain or conditions such as arthritis.
Exercises on the Trampoline
Not only can you bounce up and down on a trampoline, but you can do many types of exercises that you might typically do on the ground. Head to an open session at a trampoline park for loads of jumping, fun and sweating, or if you want to take your trampoline workout to the next level, try an organized class.
Here are some exercises that can be performed on a trampoline:
- Jumping jacks
- Hurdlers – Jump up with one leg straight below you and the other knee tucked into your chest.
- Squat jumps – Begin in a squat position and jump up explosively, landing back in a squat position.
- Mountain climbers
- Heel raises – Stand on your toes with your heels lifted and lightly pulse up and down to work your calves.
- Sit-ups / Crunches – Perform any variation of sit-ups or crunches while lying on the trampoline to increase the intensity of your core workout.
- Tricep dips
- Run, walk or jump around the trampoline – This will provide quite a workout on its own.
The unstable surface of the trampoline offers an added challenge to these exercises since you have to engage muscles throughout your body to stay balanced when doing them on the trampoline. The trampoline also helps absorb a lot of the shock on your joints while jumping, jogging or performing plyometric moves.
Whether you’re looking to find your fitness fun or are just looking for a way to switch things up, trampoline workouts are worth trying out. Not only can they burn some serious calories and get your heart pumping but they offer a full-body workout that helps strengthen your legs, arms, back and core. They also help improve balance, coordination and agility. And as an added bonus, they’ll give you a break from the stressors of everyday life and will allow you to spend some time channeling your inner child.