2020 has changed a lot for each one of us. This has been the year when people explored working out at home and home workout routines. And what better than trampoline exercises? Jumping on a trampoline is known to be a low impact way to make high-intensity workouts much simpler. Working out on a trampoline is an enjoyable and convenient way to stay in shape or get in shape.
These exercises are known to boost your cardiovascular health and enhances your skills. Studies also prove that a trampoline workout has a positive effect on your bone health and overall body. Furthermore, trampoline workouts are considered to be the best to boost your energy, burn serious calories, and helps build endurance. It also helps you sculpt your arms, legs, and core. Let’s have a glance at the various trampoline exercises that you can perform right in the comfort of your home.
We have reviewed the best top 10 mini trampolines from amazon, which are extremely great for all these kinds of trampoline exercises. Let’s have a look at the “Comparison review of top 10 best mini trampolines”
28 Amazing and Effective Trampoline Exercises
#1. Slow Jumping
Step 1: Start by relaxing your body. Let your body loose before you start with trampoline exercises.
Step 2: Slowly, start jumping on the trampoline. Do not be too hard.
Step 3: Work your arms as you jump. Raise your arms high.
Step 4: Repeat this exercise for 5-10 mins with regular breaks.
Step 5: Cool down your body for the next workout.
#2. Simple Breathing
Step 1: This is a basic breathing exercise that you can perform on the trampoline.
Step 2: Sit on the edge of the trampoline in a comfortable position.
Step 3: Take deep breaths. As you breathe in, raise your arms over your head. Exhale and get your arms back in position.
Step 4: Repeat this exercise for 5-10 minutes. Take intervals in between.
Step 5: Relax your body for the next workout on the list.
#3. Foot Jump
Step 1: Let your body loose and start by standing with your feet wide.
Step 2: Slowly jump on your heels.
Step 3: As you jump, move one foot forward and the other backward.
Step 4: Alternate between your legs and leave your hands loose.
Step 5: Continue this exercise for close to 5-10 minutes.
#4. Air Kick
Step 1: This is an exercise that is to be performed on your back. It works on your stomach and legs.
Step 2: Lie down straight on your back.
Step 3: Raise your legs in the air and perform a kicking motion mid-air.
Step 4: Also, lift your upper body up as much as you can to exert pressure on the stomach region.
Step 5: Perform this workout for 5-10 minutes with regular breaks in between.
#5. Intense Jump
Step 1: This exercise is known to boost tour energy and also works on your thighs and butt region.
Step 2: The exercise requires you to hold the handle of the trampoline.
Step 3: Stand straight with your legs held apart.
Step 4: Start jumping hard as high as you can. Get your knees up high and land on your heels.
Step 5: Continue for 5 mins.
#6. Leg Stretch
Step 1: Start by standing straight on the trampoline. Hold the handle of the trampoline.
Step 2: Get your right foot forward and stretch your body.
Step 3: Then, alternate between your legs. Next, get your left forward and stretch your body.
Step 4: Continue this exercise for 5-10 mins.
#7. Side Push-Up – the most effective trampoline exercises
Step 1: This exercise requires you to sit down beside the trampoline.
Step 2: Hold the trampoline from behind with your arms.
Step 3: Slowly raise your lower body and perform push-ups as you would with your arms.
Step 4: This trampoline exercise aims to work on your lower body and arms.
Step 5: Relax your body.
#8. Body Stretch
Step 1: This trampoline exercise is yet another simple one. Start by lying down on your back on the trampoline.
Step 2: Raise your upper body and fold your knees to the chest.
Step 3: As you lie down back, keep your arms straight.
Step 4: Continue this exercise for 5-10 minutes.
#9. Side Jump
Step 1: Relax your body.
Step 2: Keep your feet wide.
Step 3: Start jumping while you move to the left and right.
Step 4: Switch sides as you move.
Step 5: Let your arms loose.
#10. Position Jump – fat burn trampoline exercises
Step 1: This exercise is quite similar to the one mentioned above.
Step 2: Let your body at first.
Step 3: Then, start jumping on the trampoline while you switch positions.
Step 4: Jump on different positions of the trampoline.
Step 5: Keep your arms loose.
#11. Back Roll
Step 1: Start by standing a little distance away from the trampoline.
Step 2: Fall on your back on the trampoline and raise back up.
Step 3: As you jump back on the trampoline, hold your hands close.
Step 4: Relax your body
#12. Trampoline Squat
Step 1: Stand on the trampoline with your arms holding the handle.
Step 2: Keep your feet wide apart.
Step 3: Sit down as if you are sitting down on a chair. Bend your body while you hold the handle of the trampoline.
Step 4: This exercise is simply performing squats while taking the help of the handle.
Step 5: Continue this exercise for 5-10 mins with breaks.
#13. Leg Stretch
Step 1: This exercise requires you to lie down with your back on the trampoline.
Step 2: Get your legs up and form 90° angle with your body.
Step 3: Hold your trampoline with your arms as you do the exercise.
Step 4: Get your feet back down parallel to the floor.
Step 5: Relax your body after the workout.
#14. Back Cycling
Step 1: You need to perform this exercise on the trampoline while you lie down straight on your back.
Step 2: Get comfortable. Then keep your arms close to your legs.
Step3: Raise your legs above and perform the cycling motion.
Step 4: Get your knees up to your chest.
Step 5: Perform this exercise for 5-10 minutes.
#15. Easy Jump – best trampoline exercises
Step 1: Start by standing straight on the trampoline.
Step 2: Keep your arms beside and start jumping.
Step 3: Perform jumping like you would use a skipping rope.
Step 4: Land on your heels and not toes.
Step 5: Repeat this exercise and then relax your body.
#16. One Leg Squat
Step 1: This exercise requires you to be on the floor while you take the support of the trampoline. Start by sitting beside the trampoline.
Step 2: Then you need to hold the trampoline using your arms.
Step 3: Lift your body and raise your right leg in the air.
Step 4: Now perform the squat in the same position.
Step 5: Take the support of the trampoline while you do so.
Step 6: Relax
#17. Body Stretch
Step 1: This is a simple body stretch exercise. Start by standing on the trampoline.
Step 2: Keep your legs wide apart.
Step 3: Start by jumping and while you do so, put the weight on one weight.
Step 4: Repeat the exercise and alternate between your legs.
Step 5: Swing your arms as well and let your body loose.
#18. Dance Jump
Step 1: This is a fun dance exercise.
Step 2: Stand on the trampoline with your legs apart.
Step 3: Jump while you switch the balance on both legs.
Step 4: As you jump, raise your hands above your head and let it loose.
Step 5: Continue this exercise for 5-10 minutes.
#19. Simple Jump
Step 1: Let your body loose. Stand on the trampoline and keep your legs apart. Let your arms loose.
Step 2: Perform a similar jump as mentioned above.
Step 3: Change the weight on your legs. Once left, then right.
Step 4: While you perform the jump, raise on hand up in the air. Keep the other one down.
Step 5: When you switch legs, get the other hand up.
Step 6: Repeat for 5-10 mins.
#20. Basic Jump
Step 1: Perform a similar jump movement as mentioned above.
Step 2: Keep your body loose and not stiff or hard.
Step 3: As you jump, get your one arm above to the chest level.
Step 4: Change your arms as you switch the weight on your legs.
#21. Warm-Up Jump – trampoline exercises
Step 1: This exercise is to simply warm off your body.
Step 2: Perform the simple jump like you would on the trampoline.
Step 3: This time, keep your arms loose and let your body relax.
Step 4: Focus on breathing and allow your body to calm down.
#22. One Foot Jump
Step 1: This is another warm-up exercise that you would love to do.
Step 2: Stand by standing straight on the trampoline.
Step 3: Jump and get your right foot forward.
Step 4: Similarly, switch your legs. While one foot is forward, keep the other backwards.
Step 5: Let your arms loose.
#23. Arm Exercise
Step 1: Stand on the trampoline. Let your body loose.
Step 2: Start jumping and while you do so, jump sideways.
Step 3: As you jump with your feet sideways, get your arms over your head.
Step 4: Continue this exercise for 5-10 minutes with regular breaks.
#24. Alternate Jump
Step 1: Stand on the trampoline and relax your body.
Step 2: Jump with one foot forward and the other backward.
Step 3: While you perform the jumping, get your arms, and do a roll in front of your chest.
Step 4: Continue for 5-10 minutes.
#25. High Jump
Step 1: Start by standing straight on the trampoline.
Step 2: Jump with your right leg up.
Step 3: As you jump, get your arms and cross over your legs.
Step 4: Perform the same on the left side.
#26. Fast Run
Step 1: This is a fast run workout that works on your whole body.
Step 2: Perform running but with greater speed.
Step 3: Keep your arms closer to your chest.
Step 4: Get as fast as you can.
#27. Simple Dance Workout
Step 1: This is another warm-up kind of exercise.
Step 2: Stand with your feet firm on the trampoline.
Step 3: Jump as you balance your weight on one foot.
Step 4: Alternate between your legs.
Step 5: Work your arms up in the air as you jump.
#28. Body Jump
Step 1: Stand with your feet wide apart on the trampoline.
Step 2: Jump sideways.
Step 3: As you jump sideways, get your arms over your head.
Step 4: Repeat this exercise for 5-10 minutes.
Working out never got so fun, right? These trampoline exercises are a great way to lose or burn calories. Additionally, it also has several health benefits as well. It is an excellent form of physical activity that works out every other body part. These fun trampoline exercises are convenient and can be performed right in the comfort of your homes. However, when you use the trampolines, also have a look at the safety measures. You would not love to get injured while you perform your exercises. Always makes sure to invest in a trampoline that has a handlebar, net, or railing.
These provide extra protection and also keeps you safe. Maintain a good body posture while you work out. While you jump, keep your knees bent rather than locking them. Make sure to keep your head, neck, and spine in alignment. Furthermore, wear good quality tennis shoes for additional support. You would not want to slip or fall from the trampoline. You can also get the advice of the doctor before you start working out on a trampoline. If you have any injuries, or medication, or other medical conditions, it is always best to consult a doctor first.
Trampolining is a good way to stay active and get back in shape. It can be an exciting way to break away from your regular exercise routine. They help you to boost stability, builds strength, and improves heart health. There should not be any reason why you shouldn’t try these easy trampoline workouts.