Top 14 Best Exercises To Do On Your Trampoline

A trampoline is an excellent way to get your heart rate and muscles going. In addition, trampoline workouts might help you get your body moving even more.

Jumping jacks, tuck jumps, squat jumps, twists, running, front drop, and many more exercises are included.

Why trampolining is a great way to become fit.

Jumping on a trampoline is a terrific way to work up a sweat and get your muscles going. It’s also easier than jogging on a road or path since you don’t have to leave your house.

Your body performs something known as “rebounding” when you jump on a trampoline. Two types of trampolines may be used to practice rebounding: a little trampoline and a full-size trampoline.

If you’re anything like me, you like the concept of exercising on a surface that won’t be as taxing on your joints.

My knees no longer ache from trampoline jumping, even though I’ve come to like jogging. You can burn twice as many calories by jogging on a trampoline as you would by running on a treadmill for the same period.

Combining trampoline workouts with rebounding is an excellent way to get the most out of your workout. You can practice a wide range of exercises on a trampoline, but this isn’t an all-inclusive list.


You should start doing jumping jacks when you’re a kid since it’s a very common workout. You may do jumping jacks to work out your legs and arms simultaneously. With the trampoline’s rebounding, you’ll get even more physical activity out of your body.

Jumping jacks may be performed by doing the following:

  • Begin by removing your footwear and socks, then jump on the trampoline!
  • As you stand with your feet together and arms at your sides, palms facing in, this is how you should stand.
  • Leaping, extend your legs out approximately shoulder-length apart and bring your hands together over your head to form a fist while jumping (you can clap your hands together if you want).
  • Bring your legs back together and your arms back to your side as you begin the recovery process.
  • One jumping jack was completed.
  • When you can’t do anymore, repeat steps 2 to 5.

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Jumping on the pelvic floor is a kind of exercise.

The pelvic floor will thank you for doing this exercise. Using a trampoline to strengthen your pelvic floor may be found in one of our earlier posts.

Do the following to accomplish pelvic floor jumps:

  • The trampoline is waiting for you, so take off your shoes and socks.
  • In between your knees, place an exercise ball.
  • As you lightly bounce on the trampoline, maintain the ball between your legs while softly squeezing the ball.
  • Keep bouncing for a maximum of five minutes.

Tuck leaps.

This exercise increases the amount of movement in your legs while also providing a healthy stretch for them. You’ll also be a bit more flexible, thanks to it.

  • Jump off the trampoline while balancing on one leg.
  • Tuck your knees into your chest as you leap.
  • Land on your feet by letting go of your legs.
  • This may be done for up to five minutes at a time.

Jumping squats are sometimes known as squat leaps.

Regular trampoline jumping is good for your thighs, but squat jumping is better. A squat works up your quads by extending them and pushing them farther than a chair would allow them to be pressed.

  • In the center of the trampoline, leap into the air.
  • Land on your feet in a squatting posture while in the air. Spread your legs wider than your hips (bending your knees, so your butt is lower than your knees). Keeping your arms straight in front of you is also important.
  • Repeat steps 1 and 2 from the beginning.
  • For a total of five minutes of exercise, you should do this.

The butt kicker leaps to his feet.

You may practice this exercise on the same day as the squat jumps to help stretch your quadriceps.

  • Stand on the trampoline and then run in a circular motion.
  • Kicking your foot back instead of bringing it up to kick yourself in the butt after a few seconds of ordinary jogging is an effective way to increase your speed.
  • Using the opposite foot, repeat step 2.
  • For up to five minutes, do this.

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Dropped seat

The majority of the muscles in your legs are used during this exercise, so it may be taxing, but the benefits far outweigh the inconvenience.

  • Jump from the trampoline and land on the ground.
  • You can touch the front of your feet (or toes, depending on how far you can extend) with your hands in mid-air if you’re able to do so.
  • Your butt will plop on the trampoline (place your palms down on the trampoline if you need support).
  • Repeat the preceding steps by jumping back to a standing posture.
  • For as long as 5 minutes, keep doing this.

After the first bounce, you may also make a half twist and land facing the opposite direction on the trampoline if you’d like. As a bonus, this motion is sure to make your hips jiggling!


In addition to stretching your body, twists will also help you improve your coordination since you’ll be twisting one area of your body and the other.

  • Start on the trampoline from a standing posture.
  • Turn your lower body to the right and your upper body to the left as you leap into the air.
  • Get your bearings and get moving.
  • Jump into the air and turn your lower body left and your upper body right, to the left.

Bounces on one leg

Single-legged bounces are best for trampoline newbies. It will help you improve your body’s coordination and keep your balance.

From the trampoline’s standing posture, raise your left leg and transfer your weight to your right. Using just your right leg, up to 2 minutes of jumping may be done on the trampoline.

  • When you do this, you’ll be able to put all of your weight on your left leg while your right leg is suspended in the air.
  • Up to two minutes of jumping on the left leg (do it for the same time you did on the right leg).
  • You may jog on a trampoline in various ways, one of which is to jog in a circle around the trampoline.
  • Alternate ways to jog include landing with your feet wider than shoulder-width apart or jogging with your arms up.

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Jumps from a vertical position

  • Straight from a seated posture, leap into the air and point both arms upwards toward the sky.
  • Return to the starting location and do it all over again.
  • For up to five minutes, continue.

It’s time for a leap of faith.

  • This is another excellent workout that engages a wide range of your body’s muscles.
  • Jump as high as you can off your trampoline’s standing posture.
  • Extend your arms and legs in a star formation at the apex of your leap.

Continue jumping on the trampoline for as long as you like.

Toe-to-toe leap

  • Jump off the trampoline from a standing posture.
  • Extend your legs as far as they will go while in the air.
  • Get to your feet and stand up straight.

Full or half twist

  • Jump off the ground from a standing stance.
  • Twist your body in the air such that you land facing the other direction or in the same place.
  • Keep your arms at your sides when you land.

Jumping on hands and knees

It’s a lot of fun to make this leap since you get to utilize your whole body.

  • Jump into the air, but keep your weight forward and your knees bent while you do so.
  • You’ll land on your feet on the rebound after bouncing off of your knees first.
  • For up to 5 minutes, repeat steps 1 and 2.

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Getting out of the home and exercising might be difficult at times. Even more important is to get a lot of weight and set up a workout area in your home.

A trampoline is an excellent substitute for both of these. You might also get a nice workout by doing the activities above.

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