6 Easy Mini Trampoline Workouts to Do at Home

If you find fitness to be boring or are looking for new exercises, try incorporating mini trampoline workouts into your exercise regimen. Bouncing on a mini trampoline is fun and beneficial for your health. Because the trampoline will help absorb some of the shock, mini trampoline workouts are gentle on the joints, providing an exercise method for those with joint problems. Putting safety first, always make sure you wear non-slip shoes as the trampoline surface can be slippery and exercising without shoes increases the possibility for foot injuries.

Simple Bounce

To become accustomed to the mini trampoline, focus on learning how to do a simple bounce first. Stand in the center of the trampoline with the feet hip-width apart. Slowly bounce and avoid lifting your feet off of the trampoline. Gradually increase the intensity of your bounce until you are simultaneously lifting your feet slightly off of the trampoline.  This is a wonderful form of cardio and can be made as simple or hard as you would like. Because of the instability of the trampoline surface, you will notice that your entire body gets a good workout, including the core. Hold your abs in tight as you perform these exercises to engage the abdominal muscles.


Standing with feet hip width apart and toes and knees in a straight line, lower your body, bending at the knees. Go down to a 90 degree angle and lift your body back into starting position. To avoid injury, always keep your weight on your heels and do not lock your knees. To vary this exercise and incorporate the use of the arms and shoulders, hold one dumbbell horizontally between your hands and relax in front of you. As you bend down, bring the dumbbell parallel to your chest, relaxing when you lift your body up into the starting position. Do 3 sets of squats, with 15 repetitions each.


Walk or jog the same way you would if you were on a flat surface. To burn extra calories, swing your arms as you typically would while walking or jogging. Aim to walk or run for at least 30 minutes.

Jumping Jack Bounces

Perform jumping jacks as you would while on a flat surface, but prepared to put a bounce in your step! Because the trampoline reduces shock, this exercises is not as stressful on the joints. Do 3 sets of jumping jacks with 15 repetitions each.


If you’re looking for a way to get your heart rate up quickly and burn some extra calories, try sprinting. As fast as you can, pump your legs and arms. Continue sprinting as fast as you can for 2 minute intervals.

Trampoline Steps

Place a yoga mat or towel on the floor in front of the floor. Starting on the floor, lift one leg up and step onto the trampoline, being careful if a gap is present on the side of the trampoline near the springs. Step up with your other foot. Now, step down. Repeat. Do 3 sets with 15 repetitions on each leg. You can also do this for a set amount of time to avoid counting how many steps you have done.





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