Covid-19 control guidelines had a toll on our daily lives throughout 2020. From a fitness point of view, social distancing and lockdown meant that you could only burn some fat at home, not with friends at the gym. However, looking at this period through our positive lenses, we could say that it also opened our eyes to the small things around us that make a lot of difference. Take the indoor trampoline, for instance.
Throughout the pandemic, most sports and outdoor goods retailers across the US reported a significant increase in mini-trampoline sales. Some of these mini trampolines were meant to keep children from jumping off walls. But experts speculate that most adults also considered it as a home workout option.
A mini-trampoline not only offers a bouncy surface to horse around on. When utilized well, these rebounders can provide A-plus workouts and complement your strength training practices.
Rebounding on a mini-trampoline has a multitude of benefits that we’ve highlighted below. But perhaps the most significant advantage that they offer is their small size. Unlike the 16ft trampoline that your kids adore in the backyard, an ideal small trampoline can be 36” to 50” in diameter. Most of them are designed to be foldable too. This compact size makes them perfect for following your favourite trampoline workout classes on TV from the living room, bedroom, or home gym.
A trampoline cardio workout is an excellent way to boost the circulation of blood and oxygen around the body. In one study that sought to analyze intensity when jump training, the results showed that bouncing to a 135 bpm (beats per minute) song raised the heart rate to 189 bpm on average. The key benefit of raising your heart rate higher than its resting rate is that it trains your circulatory system to move blood and oxygen more efficiently.
Rebounding is often compared to jogging or running. However, most rebounding authorities agree that exercising on a trampoline is much more effective in enhancing your health and fitness. One of the reasons why NASA recommends trampoline workout routines is that it burns more calories and leads to an excellent biochemical composition without straining the heart. Also, unlike jogging or running, a trampoline workout has a low impact on your bones and joints.
Have you ever realised that exercising on a small workout trampoline is a great mood booster too? The weightlessness, excitement, and feeling of freedom that comes with rebounding trigger the brain to release more feel-good hormones. These chemicals boost your positivity and energy levels and naturally lifts your mood. If you often feel drained and generally tired after work, a 15-20-minute mini trampoline workout every day in the evening may be the solution to your woes.
Now that we know the benefits of jumping on a mini-trampoline, let’s explore some of the best trampoline workout exercises to add to your routine.
Jumping jacks offer a total-body workout that specifically works your quadriceps, glutes, and hip flexors. They are a type of plyometric exercises that provide an alternative to jogging several miles on a treadmill. The benefits of jumping jacks on a trampoline include helping you run faster and jump higher vertically.
i) Start by bouncing steadily on the trampoline.
ii) With each jump, switch between legs together and legs apart.
iii) As you move your legs apart, swing your arms outward, aiming to clap above your head.
iv) Next, bring your legs back together while lowering your hands by your hips.
v) Repeat for 2 minutes.
This is another cardio-intensive trampoline workout exercise that puts your core into action, increases your heart rate, and strengthens your muscles. High knee punches can be done with or without gloves.
i) Begin by jogging on the same spot on the rebounder.
ii) With each jump, lift your knees to your chest level in an alternating fashion.
iii) Lift your hands to the chin and throw punches as you bounce. When bouncing on your right leg, you should punch with your leg hand and vice versa.
Did you know that you can use a mini-trampoline to work on your abs and tone your muscles? Twists offer an easy and enjoyable exercise to achieve these goals.
i) Start by standing on the trampoline with your arms extended horizontally to your sides.
ii) Start bouncing while turning your lower body from the right to the left while holding your upper body upright.
iii) Add intensity to your exercise by swinging your arms in the opposite direction of your lower body. If you’re swinging your waist to the right, your hands should move to the left.
iv) Continue for 2-3 minutes and return to gentle bouncing.
Torpedo jumps are seemingly the simplest trampoline exercises on our list. But once you jump on that mat, you realize they are really taxing because they involve engaging all your muscles and full-body strength.
i) Begin by positioning your feet hip-width apart on the trampoline.
ii) Lock your arms straight by your hips. Next, brace your core and hold your neck straight up firmly.
iii) Start bouncing as high as you can by pointing your feet and tightening your quadriceps.
iv) Repeat in rounds of 2-3 minutes.
Is strengthening your abdominal muscles one of your main goals behind your trampoline workout routine? Ab rocks are a good recommendation because they engage your core muscles leading to improved stability and posture.
i) Start by laying on your back on the trampoline.
ii) Interlace your hands behind your head.
iii) Lift your legs and bend your knees at a 90-degree angle.
iv) Rock back and forth on your back, keeping your knees bent and hands interlaced behind your head.