Do you want to change up your workout routine? Using a trampoline can be a good way to do that. There are so many trampoline exercises that you can do to help you lose weight and tone up, without taking up a lot of space in your home.

Now you might be thinking, I can't get a good workout from a trampoline, but that is where you are wrong. They can provide high-intensity workouts, low impact workouts, as well as just being fun. So we're going to bring you five of the best trampoline exercises you can do from home.


Want to move fast? Jump to the right section below.

  1. Straight Leg Jumps
  2. Jumping Jacks
  3. Butt-Kicker Jumps
  4. Jump Squats
  5. Pelvic Floor Jumps

1. Straight Leg Jumps

woman doing trampoline exercise straight leg jump

Straight leg jumps are a great place to start when exercising with a trampoline. Just jumping on a trampoline can tone and strengthen your legs, stomach, and glutes while helping you lose weight. This is because the force created from bouncing burns fat and builds muscle quickly.

Simply, it gets your blood pumping, and your heart rate up, meaning you are working your body and muscles.

Unsure how to do this exercise? Take a look:

2. Jumping Jacks

Woman doing jumping jacks

Jumping jacks are the next, and they are a good step up from straight leg jumps. This trampoline exercise is good for overall weight loss as it combines cardio and resistance so that you can work your legs, abs and arms. You can burn a ton of calories from jumping jacks alone, so you'll burn even more with the addition of a trampoline.

Unsure how to do this exercise? Take a look:

3. Butt-Kicker Jumps

Butt-kicker jumps are next. This is a perfect trampoline exercise to strengthen your hamstrings, quads and glutes. But that's not all! They also boost your endurance and muscle strength.

One good bonus of this exercise is that by practising regularly, you can increase the speed in which your hamstring contracts, which can be really beneficial to running.

Want to push yourself further? Pump your arms whilst doing your butt-kicker jumps, and this will strengthen and tone your core, arms and back.

Unsure how to do this exercise? Take a look:

4. Jump Squats

women doing jumping squats on a trampoline

Squats are already popular and well-known for their physical benefits, so why not try jump squats. Squats are great for toning your glutes and strengthening your legs. By adding the jumping motion, you are also working your back muscles and abs, meaning that one move is working your whole core and lower body in one go.

Unsure how to do this exercise? Take a look:

5. Pelvic Floor Jumps

Finally, we have pelvic floor jumps. This trampoline exercise is good for those with a bit more experience, and it requires an exercise ball or block. You need to put the ball or block between your knees and jump gently.

By doing this, you will strengthen your pelvic floor and thigh muscles, and there are few other easy ways to do this than with a trampoline or rebounder. However, it is important to remember to jump gently to avoid injury and only do this exercise once you have worked up to it.

Unsure how to do this exercise? Take a look:

So if you are looking for something inexpensive and easy to use for your workouts, or even after a new angle, a trampoline is definitely a good place to start. If you don't want to buy your own, join a class. Either way, they are great for an all-round, effective weight loss workout.

For more information on exercising with a trampoline, try here!

See the results for yourself with our Marcy Fitness Trampoline.


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Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.