A tiny trampoline offers multiple health benefits. Because the trampoline’s springs absorb shock, activities performed on a trampoline have a lower impact on the joints than treadmill workouts. Due to this, you may feel more at ease performing certain techniques on a tiny trampoline than on solid ground.

Aerobic exercises performed on a mini-trampoline have been demonstrated to improve a person’s blood pressure, blood sugar, cholesterol levels, pain levels, and quality of life.

In addition to being useful for persons recovering from ailments, tiny trampolines are great for those who want a full-body intensive workout without the risk of injury. If you are interested in whether trampoline jumping can cause brain damage, we have a special page on the subject.

We surveyed the top personal trainers to discover the finest small trampoline exercises for a low-impact, effective workout. Moreover, whether you are a senior or an adult, you should choose the best tiny trampoline for you.

Listed below are the exercises that they recommended.

Jumping Jacks

Since it is on firm ground, a little trampoline may also be a great cardio exercise, and jumping jacks are safe. In addition, if you perform this exercise on a rebounder, your feet and joints absorb significantly less force than if you performed it on a hard surface.

What must be done:

  • Begin by consistently bouncing on the trampoline.
  • As your legs split, swing your arms in a circular motion above your head, then bring them back down as your legs come together.

Among the advantages of jumping jacks are:

These workouts are low-impact and whole-body in nature. You can perform them as a warm-up or speed them up for a more severe cardiovascular workout.


The best way to practice jumping on a mini-trampoline is to run on it while you leap.

How to proceed:

  • Begin by standing with your feet hip-width apart and your back straight.
  • When your left leg lifts, swing your right arm; when your right leg rises, swing your left arm.

Benefits of mini-trampoline running:

Running on a tiny trampoline is a cardio activity with little impact that is appropriate for people of all ages, skills, and fitness levels. You are exercising your complete body by swinging your arms, maintaining a tight core, and maintaining a straight back. You can raise your pace while running to enhance the intensity of the workout, or you can jog in place between exercises for a continuous workout.

Interestingly, a research indicated that rebounding is twice as effective as running for boosting cardiovascular fitness and burning fat 50 percent more efficiently.

If you want to learn more, you may read our post about trampoline versus running.

Knee-High Punches

This workout will be familiar to anyone with boxing or boxercise experience.

How to proceed:

  • Your initial step should be to jog in place.
  • Raise your knees higher, ideally as close as possible to your chest.
  • As you lift your arms, make sure your hands are near to your chin and your fists are closed.
  • It is better to begin punching with the arm on the opposite side of the arm that is being lifted.

This activity is a terrific method to add diversity to your fitness regimen because it is slightly more strenuous than jogging. Due to the use of both arms and legs, the entire body is exercised, and the low-impact bounces are mild on the joints, making this a good workout for all levels.

Chair Bounce

The seated bounce is a sort of aerobic exercise that engages multiple muscle groups.

How to proceed:

  • Position your hips on the mat, knees bent, and feet flat on the floor at the mini-edge. trampoline’s
  • Utilize the thigh muscles to leap upwards.

Advantages of sitting jumps:

This is a wonderful aerobic exercise if you are a novice or want to add a sitting bounce to your warm-up routine. Your cardiovascular system, upper body, core, and thighs will all benefit from this type of bouncing, so your entire body will enjoy the rewards.

If you want to increase the difficulty of this exercise and focus your core muscles, try lifting one or both feet off the ground. Then, after a few bounces, flip sides.

Ab Rocks

It is not a terrible idea to use ab pebbles to utilize the rebounder’s elasticity in a novel and inventive manner.

  • Place your feet on the ground at the edge of the mini-trampoline.
  • Lie on your back with your hands behind your head.
  • Bring your knees to your chest and push your stomach and lower back into the trampoline to rock.
  • If you perform this incorrectly, you may have knee problems. If you wish to learn more about it, please visit: Are trampolines detrimental to the knees?
  • Ensure that your knees are bent at 90 degrees when swaying back and forth.

Advantages of ab rocks:

These are wonderful activities to perform while a break from jumping. This workout targets your core and abdominal muscles, but the soft surface makes it gentler on your back than a hard floor, making it appropriate for everyone.

Fast Bounce

To intensify your workout, you may wish to incorporate speed bounces.

How to do it:

  • Begin by bouncing steadily.
  • Then, bend your hips slightly so that you lean slightly forward.
  • Bouncing faster may cause your bounces to become lower and your stance to become wider.
  • You may also utilize your arms to exercise your upper body.

Advantages of speed bounces

This form of workout is an excellent technique to enhance the intensity of any aerobic routine while minimizing the impact on the knees. It is feasible to exercise the entire body by engaging the core and arms.

Tuck Jump

The tuck jump is one of the most popular exercises performed on a trampoline. The tuck leap is linked with gymnastics, but it is also a fun and vigorous workout that can be performed at home.

Due to their advanced nature, these workouts are appropriate for advanced rebounders. Moreover, if you are a complete newbie, you can add a support handle to minimize the difficulty as you advance.

  • It is crucial to keep your chin up, your back straight, and your core firm while bouncing.
  • Every time you bounce, bring both knees to the chest.

Advantages of tuck jumps:

Tuck leaps are the most effective approach to develop your core and abdominal muscles. Ensure that you do not lean your chest forward when performing this exercise.


The twist is a popular trampoline workout because it exercises the complete body.

How to do it:

  • Maintain straight hips and a strong core while bouncing while twisting your legs to one side and your upper body to the other.
  • Repeat this procedure the next time you bounce in the opposite way.

Advantages of twists:

Twists are an excellent exercise for the complete body. By bouncing, you simultaneously engage all three of your body’s components: your legs, your core, and your upper body. As a result of the surface’s softness, training on this surface is low-impact and gentler on the joints. If you desire a more severe workout, you can speed up the bounces.

Jump Squat

Numerous individuals incorporate squats into their leg day exercise, both on and off a trampoline.

  • Begin by bouncing steadily with your feet placed hip-width apart.
  • On every other bounce, you should broaden your stance and lower your body until your hips are below your knees.
  • Then, climb rapidly.

Benefits of squat jumps:

Squat leaps strengthen the leg, hip, and glute muscles. On a trampoline, squat jumps have far less impact and are easier on the joints than on a flat, solid surface.


Even though you aren’t technically using your rebounder to do incline push-ups on your mini trampoline, you can do them there nonetheless.

How to do it:

  • Even if technically you are not using your rebounder to perform incline push-ups on your tiny trampoline, you may still do them there.
  • Extend your legs behind you while holding onto the trampoline’s frame to complete a push-up.
  • Ensure that your back is straight and that your body is positioned in a straight, diagonal line.

Bring your chest as near as possible to the trampoline, then push yourself back up.

Advantages of push-ups:

Even though you may believe it is more difficult to exercise your upper body on a rebounder, nothing is doable if you think outside the box. Using your rebounder in this manner can aid in the development of arm, shoulder, and chest muscles.

Trampoline Lunges

You can perform lunges to strengthen your gluteal and leg muscles.

How to do it:

  • Keep one foot on the ground and the other on the trampoline mat, with the knee aligned with the foot.
  • Raise your knee toward your chest while standing on one foot.
  • Place the foot back on the ground.
  • Position the foot on the trampoline behind the foot on the ground and lift the knee just off the ground.
  • Repeat using the opposite foot

It is not recommended to jump directly from the rebounder to the floor. Prior to bouncing and replanting your foot on the ground, it is advisable to always assume a firm stance.

The advantages of trampoline lunges are:

Lunges can be a terrific complement to a leg-focused regimen or a full-body workout because they strengthen and target the leg and glute muscles. Since these lunges are performed with momentum, they are more strenuous than lunges performed on the ground and are therefore a good cardio exercise.

Jumping Push-Ups

You can incorporate this exercise into your upper-body program. This time, you will take use of the elasticity of the trampoline’s surface.

  • Place your hands in a wide posture in the center of the trampoline mat, with your chest facing down, and extend your legs behind you.
  • You will be able to utilize momentum and suppleness by elevating your upper body and landing with your hands closer together.
  • Continue bouncing and return to a position that is wider.

Advantages of jumping push-ups:

With this excellent upper body workout on a trampoline, you can strengthen your arms, shoulders, and chest while exercising. It is a fantastic exercise for people of all fitness levels because bouncing on the softer surface reduces the amount of impact received by the joints.

Frequent Requested Information

Is mini-trampoline jumping a good kind of exercise?

Yes, the American Council on Exercise (ACE) has produced a research demonstrating that jumping on a tiny trampoline for less than twenty minutes is equivalent to running. Additionally, it is more comfortable, enjoyable, and beneficial to the body than running.

Is mini-trampoline beneficial for fat loss?

Yes, it has been demonstrated that rebounding may burn a significant quantity of calories, making it a perfect exercise for fat loss. According to Jump Start Trampolines, an adult weighing 160 pounds may burn around 7.2 calories every minute jumping on a tiny trampoline, or 432 calories per hour.

How long should trampoline exercise last?

The most effective outcomes are achieved by bouncing for 25 to 30 minutes, three times a week.

Exists a distinction between the rebounder and the little trampoline?

The rebounder is slightly smaller than the mini-trampoline. In addition, unlike the mini-trampolines, they are portable and may be taken wherever desired.

When a tiny trampoline has been installed, it typically remains in the same location for an extended period of time. The purpose for which mini trampolines are developed is also distinct from that of rebounders, which are primarily intended for fitness activities.

Does jumping reduce abdominal fat?

Without a doubt, leaping is a terrific way to improve your core. This will allow you to lose abdominal fat and tighten your abs. There is a specific article on the topic: Does trampoline jumping burn fat?

What happens if you bounce daily on a trampoline?

Without a question, daily trampoline use will improve your balance, coordination, and motor abilities. When performed according to a specific plan, trampoline exercises target the back, core, and leg muscles. In addition, you will exercise your arms, neck, and glutes. Multiple studies have demonstrated that trampolining increases bone density and strength.

While pregnant, is trampoline jumping possible?

It is reasonable for women to be concerned that leaping will disrupt the baby or create excessive rocking, bouncing, and trembling within the uterus. No, the infant is totally secure and content when rocked or bounced. Our page has a thorough guide to this topic: While pregnant, is trampoline jumping possible?