Mini Trampoline Workout for Weight Loss and Exercise: How to Rebound Effectively


Last Updated on October 2, 2019

In this blog post I want to stimulate you through a mini trampoline workout. Also known as rebounding, it is in my eyes by far the best form of exercise on the planet. It is so easy to do… all you do is jump up and down gently and the benefits are noticeable in as little as two minutes.

And I promise you – it is fun too!

trampoline jumping for weight loss

Cardio for sustainable weight loss

The truth is, besides of a healthy diet, regular cardio training is the only way you can reduce your weight and transform your body in a sustainable way. Of course you can lose weight also without activity – but that is less fun and you risk melting your muscle mass.

What is more…fat is burned by muscle, but only if you don’t overexert yourself. Exercises like slowly running or rebounding are great fat burning workouts. The precondition is that your breath can still deliver sufficient oxygen to your body’s cells.

Are you untrained? The good news is that even after a few weeks you can double your body performance (and hence also your health and well-being), provided that you are physically active 2 times per week for 20 minutes each. In this context, light cardio exercises are a good kick start.
trampoline jumping for weight loss

Rebounding versus jogging

From the 80/20 standpoint, running beats swimming or riding a bike. The only thing you need for it is an excellent pair of running shoes. The simplicity of running is possibly the reason why I usually run twice a week for 30 minutes per session.

And still, this kind of easy cardio training is too strenuous for many people.

If you can’t bring yourself to leave the house to run, then trampoline jumping is the solution! It is the best option if you have a busy schedule and want to bring fitness activities into your life.

And it saves you even more time…

A built in two-in-one advantage

According to studies conducted by NASA, a 20 minute rebounding training is as effective as 30 minutes of jogging.

Even nowadays astronauts rebound as a form of exercise. With a built in two-in-one advantage, it trains muscles and endurance at the same time. With trampolining, astronauts rehabilitate 14% of the muscle mass they lost after spending two weeks in gravity-deprived outer space.

What a fantastic lean fitness approach!

Fitness for your Whole Family

Rebounding is the perfect cardio and strength training alternative. It is an effective workout that absorbs 80% of the shock with low impact on knees and joints. You can rebound at any age, from 2 to 99 years old.

As you can do it within your home, an indoor trampoline doesn’t give you any excuses to avoid exercising. You can even use it to motivate your whole family to stay healthy and physically fit.

Health Benefits of Rebounding

I was pretty blown away at how beneficial this kind of activity can be for every cell in your body. Check below the amazing health benefits of trampolining – there are several benefits that no other form of exercise can deliver:

  • melts away fat zones
  • develops lean muscles and balance
  • tightens connective tissue
  • cleanses lymphatic system
  • detoxifies body
  • normalizes high blood pressure and blood fats
  • decreases resting pulse rate
  • normalizes blood sugar levels
  • prevents osteoporosis and reverses damage
  • boosts immunity
  • increases endurance
  • enhances stress resistance

And there are many more…

It’s hard to understand that rebound exercises are not more widely used and accepted. The real reason it is not more popular is likely due to the fitness and weight loss industries misleading you in the interest of their own profits; they want you to invest in overpriced fitness club fees or exotic supplements instead.

trampoline jumping for weight loss
Baby steps to jumpstart a mini trampoline workout

Maybe you’re asking yourself: “How can I start mini trampoline exercises?” The answer is – “Very slowly!”

The goal for this week is to implement trampolining in your life. No need to make these exercises complex either; they don’t require fancy movements or video.

  1. Get yourself a high quality mini trampoline. It won’t cost you more than a good pair of running shoes. (It is the only investment above 100 USD I recommend you to do within the 52 clean eating habits challenge. And it saves you in the long run thousands dollars of  fitness club fees)
  2. Stand in the middle of the rebounder with your feet hip-width apart. Slowly jump up and down, but avoid lifting your feet off of the mini-trampoline. Increase the intensity of your bounce gradually until you are simultaneously lifting your feet slightly off of the rebounder.
  3. If you are untrained or overweight, you can begin with one minute at a stretch – but, of course, you can implement one minute sessions several times per day. Just step on each time you pass your rebounder for a short workout.

If you are trained, then you can start with three minutes; if you are really fit, then five minutes is great for your beginning sessions.

From that point forward, you can add an additional minute each day until you can exercise 20 minutes per stretch.

How long should the rebounding workout last?

20 minutes of breakfastless trampoline workout in the morning is most effective for weight loss. For warming up and cooling down, you bounce gently with both feet on the trampoline. This should last at least three minutes each.

Heads up: If you love smart and healthy habits like I do make sure to check out my 52 Chef Habits Course. Click here or on the picture below to learn more!

trampoline jumping ad
Advanced approach

If you weigh roughly 130 pounds, then 207 calories are burned per one hour jumping on a mini trampoline. But this should really not be your goal! Trampolining for longer than 45 minutes in a stretch doesn’t make sense.

For the more ambitious, it is generally better to implement 15 minutes 3 times a day instead of a 45 minute stretch.

How to buy a rebounding mini trampoline

The best mini trampoline is portable, quiet and takes your individual weight and training situation into consideration.

Some day in the future, I plan to buy the JumpSport Fitness Trampoline Model 250 (Affiliate Link!)… for those rainy days.

You can buy a rebounding trampoline online, at sporting goods stores or super stores. For added safety and comfort, I recommend including a stabilizing bar.


I’d love to hear your thoughts on rebounding in the comment section below.

Cheers, and have an active week!

DISCLOSURE: I am happy to be of service and bring you content free of charge. In order for me to support my website I also utilize affiliate links in some of my posts such as for, and others to come. If you buy the items over the links in most (not all) cases I will receive a small referral commission. In return I’m happy to answer you any questions that you have related to the product or service I am recommending. Thank you in advance for your support.


26 thoughts on “Mini Trampoline Workout for Weight Loss and Exercise: How to Rebound Effectively”

  1. Hi Gabi, I’m from the UK and just bought a mini trampoline. I’m 41, 190lbs and I am going to Italy in 85 days! I’m 5ft 8. Do you have any advice for losing weight and losing belly fat? I eat healthily and have started running again once a week with my friend. I appreciate any help you can give me xx

    • Dear Anne-Marie,
      congratulations for buying a mini-trampoline. Together with your running habit once per week this gives you a great activity level. The best advice I can give you regarding reducing belly fat is to check your healthy eating habits again. The highest potential (up to 80%) in losing belly fat lies in a low fat, high fiber, clean eating nutrition. The trampoline workouts and running are however important to keep you motivated (boosts happiness) as usually you won’t overeat after a workout. In that sense healthy eating + fitness activities go hand in hand. I’m wishing you a successful weight loss journey and an awesome Italy trip:)

    • Hey Julianne,
      thanks for your question. First of all congratulations for being a happy owner of a small exercise rebounder. It is said that two different hinged leg sizes offer a more versatile workout. I don’t know which brand you own?! E.g. the Urban Rebounder can be used either in a flat or elevated position. Both positions help provide you with an effective workout. if you are a beginner I recommend to start with the flat position. Enjoy!

  2. Why doesn’t jumping for 45 minutes straight make sense? Why is it “generally better” to exercise 3 times a day? Some people walk or run or swim for 45 minutes. I don’t understand the difference. I want to exercise, get my shower and be clean and dressed for the day. I don’t want to be hopping on and off a piece of equipment and being sweaty (even a little) 3 times a day. Can you support your position with research? Thanks!

    • Dear Elle,
      I can understand your argument. In this article I’m especially talking to people who are trampoline jumping beginners. For some of them trampoline jumping is the first kind of workout they can regularly execute (independent from weather, no gym fees etc.) My goal is to help them create and stick to this healthy habit. As beginner it is much easier to start with shorter, more frequent sessions for maximum results instead of trying to rebound for 45 minutes one time and then to stop for a week because it was just too strenuous. Also, in opposite to running, biking or swimming – it can be quite hard to motivate yourself for longer than 20 minutes on a trampoline. But everybody is different…
      So yes, if you have the willpower and time for 45 minutes each day, go ahead and do it!

      • I used to rebound 2x/day for an hour at a time. I was in fantastic shape. I did it while watching TV, alternating jogging with high knees. I now do 20 min 2x/day but am going to ramp up. I have a recurring stress fracture in my foitI got from walking. Rebounding doesnt bother it at all.

        • Dear Yvonne,
          thank you for sharing your impressing experience with us.
          Wow, 2x/day rebounding for an hour is amazing!!! Hopefully you can see your 20 min 2x/day also as a great achievement, that keeps you in shape. Because it is! It’s wonderful to read that you can rebound in spite of your stress fracture – so no excuses…In this context it’s important to ramp up very slowly. Take care and keep moving:)

  3. Hi, i have a few questions. Im a beginner and wanting to lose a bit of belly fat. When is the best time of day to start rebounding and for it to be most effective? Before or after a meal? For how many minutes at a time should i rebound? Would a gentle bounce with feet not leaving the mat be just as effective as actual jumping for weight loss?

    • Hey Chris,

      I recommend to rebound before a meal. Some people wake up in the morning, head over to their rebounder and 15 minutes later they are as awake and energized as if they had a coffee. If you are a beginner check out my baby steps to jump start your trampoline workout in the article above.

  4. I bought an exercise trampoline last week, after reading the side effects of the medicine my MD wanted me to take for osteoporosis. I had bariatric surgery 8 years ago but have lazily put 40 lbs back on. I’m 66 and a couch potato. So…going very slowly…bouncing without lifting my feet for the length of a song. Will doing this twice a day still benefit me?

    • Dear Rose,
      first of all let me congratulate you for buying an exercise trampoline last week. A wise decision:)
      Yes, for sure bouncing without lifting your feet twice a day will still benefit you. This is a great and safe start.
      Make sure to choose a motivating song and when strength allow it, you can gradually choose “longer songs”.
      All the best.

  5. Would it be a good idea to use the rebounder after eating a meal? I figured eating first could possibly help because you would have more energy.

    • Hey Chris,

      Low intensity activities, such as walking, are great after eating a meal. Higher intensity activities such as rebounding, running or swimming are not the best idea and can can negatively affect your digestive system. To avoid cramping and pain in the abdominal area I would recommend to wait one to three hours before rebounding on a mini-trampoline. If you have only a snack like a banana before then you should be fine.

    • Hey Tammy,
      yes you can! The only struggle is that you usually
      don’t have the space for it indoors. So you are highly dependent
      on the weather. But now in summer time it is perfect:)
      Don’t forget to use sun cream and wear a cap.

    • Dear Deborah,

      What mini-trampoline to use is really a matter of personal preferences. As written before, ideally it is portable, quiet and takes your individual weight and training situation into consideration. Exercise shoes on a mini-trampoline are highly recommended. With wearing exercise shoes on a rebounder your feet and ankles have more support than if you’re barefoot.

    • Hey Lisa,
      good question. With alternate types of bouncing – let it be jumping or jogging on a trampoline – you work different leg muscles.
      Both options give great benefits but not exactly the same. If you are advanced I suggest to combine both for best results.

  6. Great article. Thank you for sharing. Who would have thought that trampoline jumping has so many health benefits. I especially like the detox point. Gravity pulling toxins out of cells. Awesome!

    • Thank you for your kind words Tanja. Yes, I was surprised too when I first learned about all those health benefits. And…with autumn approaching I’ll be soon a proud owner of a mini-trampoline too;)

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