Maybe you are too busy and can’t go to the gym for exercise, right? Well, don’t worry, you can do great cardio workouts by spending just 10 to 20 minutes every day on a mini-trampoline or rebounder. That sounds really interesting!
Rebounding or mini-trampoline exercise provides lots of benefits. But, you have to do the right rebounding workouts to get the benefits. Some of the easy rebounding tricks for beginners are jogging, jumping jacks, jump squat, bouncing push-ups, seated bounce, Ab rocks, twists, and many more. And there are many advanced level tricks. But start with the simple ones.
Today I come with 15 basic and low-impact rebounding workouts mini trampoline tricks that you can do at home within 10 to 20 minutes. Let’s begin!
Consider Correct Posture Before Rebounding
What is the best rebounder mini trampoline for seniors? Here is a good suggestion for you-
- All Steel Construction with Electro-plated finish.
- Frame is 40"; Rebounding Matt is 28" diameter; 36 springs,
- Legs are 8.5" Long, the matt is 10.5" above the ground
Before you get started rebounding exercise, it’s important to have the right rebounder and ensure the correct posture. It’s essential for safety as well as to achieve the best rebounding outcomes. Here are the basics:
- Stand upright and keep feet hip apart.
- Slightly bend your knees and make sure they are aligned straight to the hips and feet.
- Keep your pelvic floor and core tight and activate.
So, when you stand in the right way now you can start different rebounding exercises.
15 Mini Trampoline Tricks for Seniors and Beginners
Beginners should start with the very basic and safe exercises. Here are several 10 to 20 minutes rebounding workouts for beginners and seniors. Doing these basic mini trampoline exercises regularly, you will get great health benefits.
Jogging on the place is one of the easiest trampoline exercises that anyone can do as a warm-up exercise. This is an ideal way to start off rebounding for beginners. Even if you can’t practice other rebounding tricks, this mini trampoline exercise will be good enough for you.
How to Do Jogging:
- Start by feet hip-width apart stance and keep back upright.
- Lift your one leg and swing the opposite arm.
- Then alternate the other leg and hand.
Video: How to do jogging on mini-trampoline
Benefits of Jogging:
Jogging is a low-impact cardio workout that provides whole-body exercise. It strengthens your lower part greatly.
Read Also: Rebounding bearfoot vs shoes
02. Jumping Jacks
Jumping jacks is a great cardio workout that you can do on solid ground and trampoline simultaneously. It is also an easy and classic rebounder trick. Jumping jacks on a mini trampoline provides soft and joint-friendly exercise.
How to Do Jumping Jacks:
- Begin with the basic bounce as warm-ups.
- Jump on the rebounder alternating your legs together and apart from each other.
- When legs are apart, raise arms overhead. And bring arms down when legs are together.
- Besides, engage your core when you’re bringing your legs together.
- You can carry weight balls in hand to get better benefits.
Video: How to do jumping jacks on rebounders
Benefits of Jumping Jacks:
Jumping jacks is a low-impact full-body exercise. You can do it as a warm-up exercise and speed up for intense workouts.
Push-up is a common exercise that every one of us is familiar with, right? And when push-ups are practiced on mini trampolines they double the benefits and fun.
How to Do Push Up:
- Hold the rebounder frame firmly and go into the push-up stance by spreading your legs.
- Keep the back straight and make sure your feet don’t slip.
- Now bend your elbows and bring the chest close to the trampoline.
- Then push yourself back into the first position.
- And continue the steps.
Video: How to do push up on mini-trampoline
Benefits of Push-Ups:
If you want to build your muscles in the arms (biceps), chest, and shoulders pushing up will help you significantly. This also strengthens your toes.
Read Also: Trampolines cost guide
04. Bouncing Push-Up
It is an upgraded push-up to improve your upper body. This time, you will be using the elasticity of the rebounder.
How to Do Bouncing Push Up:
- Place your hands wide apart on the trampoline bed. Your chest will be facing down. Also, extend your legs to the floor.
- Push up using the elasticity and momentum of the mini-trampoline then push down placing hands closer to each other.
- Repeat the bouncing in a wide hand position and landing in a closed hand position.
- Do it until you can. You can also use wide apart and close the legs with your hands.
Video: How to do bouncing push up on a rebounder
Benefits of Bouncing Push Up:
The benefits are the same as push-ups. It builds your muscles around your arms, shoulders, and chest.
Read Also: Is Redounding bad?
05. Tuck Jump
Tuck jump is a good exercise to practice on a trampoline. It’s an advanced jump that is more suitable for gymnasts. But, you can do it in rebounder too. As a beginner, you can attach a handle to reduce the difficulty level.
How to Do Tuck Jump:
- Begin with jumping on the place. Keep your back straight, core tight, and chin up.
- Now do the tuck jump by bringing the knees close to your chest.
- To get a high jump push the jumping bed with extra force.
Video: How to do tuck jump on mini-trampoline
Benefits of Tuck Jump:
Tuck jump is a very effective exercise to recruit the core muscles as well as reduce abdominal muscles. This is also beneficial for your legs.
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06. Jump Squat
If you want to strengthen your legs, the jump squats move will be a good calorie cruncher.
How to Do Jump Squat:
- Begin with feet hip-width apart stance and steady bounce.
- On each jump, widen your legs and lower the body until the hips just cross the knees.
- Also, engage your core and bring arms overhead while lowering the hips.
- Hold the position for a while.
- Then go to your first position and repeat the jump squat.
Video: How to do jump squat on mini-trampoline
Benefits of Jump Squat:
Squat jumps are a great way to develop the muscles around your legs, glutes, and hips. And when you do it on the trampoline, you can enjoy low-impact exercise.
Read Also: Trampoline back pain causes and solutions
07. Seated Bounce
Seated bounces are good cardio workouts to target various muscles once. For beginners, this might be a good warm-up routine exercise.
How to Do Seated Bounce:
- Sit on the mat at the edge of the rebounder with your hips. Keep knees bent so feet touch the floor.
- Push yourself up to generate bounce using your thighs.
- You can also lift your feet for extra benefits.
Video: How to do seated bounce on the rebounder
Benefits of seated bounces:
As you use your thighs in seated bounce, thus it’ll strengthen your thighs. Also, your abs, core, and upper body will be get benefited from this sit bounce.
Read Also: Mini trampoline for heavy adults
08. High Knee Punches
If you have boxing exercise experience, you might familiar with high knee punches. It is a full-body exercise and improves your jumping and punching skills.
How to Do High Knee Punches:
- Start with jogging in the place.
- Lift one knee as much as you can towards the chest.
- Simultaneously, closing your fists raise your opposite arm and punch forward.
- Then alternate the other knee up and opposite arm with constant bounce.
Video: How to do high knee punches on the rebounder
Benefits of High Knee Punches:
High knee jogging is an effective cardiovascular workout to level up blood pumping. It will help you to maintain weight generously. This provides better exercise than typical jogging.
Read Also: Trampoline parks price guide
09. Front or Sidearms Raises
For those who want to do a wonderful upper body exercise as a warm-up or shoulders workout, of course, this will be a good option.
How to Do Front or Sidearms on Rebounder:
- Begin with feet shoulder-width apart.
- When you jump, alternately raise your arms front or side. So, when one arm goes front, the alternate will go to your side.
- Continuously switch your arm from front to side with each bounce.
Video: How to do front raise exercise
Benefits of Lateral Arms Raise:
This will develop your arms as well as shoulders muscles. Without weight, front and side arm raising is itself helpful. Moreover, carrying weight in hand, you can boost the intensity.
Read Also: Trampoline base ideas
10. Single Leg Jump
This is a simple mini trampoline trick but very effective for the lower body parts. The name of the rebounder exercise is self-explanatory of the bounce.
How to Do Single Leg Jumps:
- Stand with hip-width apart.
- Lift one leg and hit the mat with another leg.
- Then alternate the legs and jump again.
Video: How to do single leg jumps on mini-trampoline
Benefits of Single Leg Bounces:
Single-leg jump is very effective to strengthen your ankles, and athletic balance, as well as developing light footwork.
Read Also: Affordable trampoline parks
11. Ab Rocks
Ab rock is a great rebounding exercise using elasticity.
How to Do Ab Rocks:
- Sit at the rebounder edge with feet on the floor.
- Lay down on your back placing your hands behind your head.
- Now bring your knees near the chest and start rocking. Also, push your lower back and stomach into the rebounder.
- Keep your knees 90 degrees while rocking back and forth.
Video: How to do ab rocks on a rebounder
Benefits of Ab Rocks:
Ab rocks will strengthen your abdominal muscles and pelvic floor greatly.
Read Also: Rebounding before bed – good or bad?
12. Side Lunges
Side lunge is a simple exercise that anyone can do. It is an ideal exercise for stretching.
How to Do Side Lunges:
- Place one foot on the rebounder and another on the floor. Line up the knees with feet.
- Step up the foot on the floor and lift the knee as high as chest height. Then bring it to the original position.
- Step back the foot on the mini trampoline and place it behind another foot on the floor and drop it close to the floor. Then bring the foot to the first position.
- Repeat these until you can.
Video: How to do side lunges on rebounder
Benefits of Side Lunges:
Side lunges or trampoline lunges improve your leg and glute muscles.
Read Also: What should I wear while rebounding?
Twist is another popular mini-trampoline exercise for a full-body burn.
How to Do Twists:
- Stand upright on the center of the trampoline and jump standing in place.
- Now twist your legs on one side during bouncing as well as twist the upper body on an alternate side.
- For the next bounce, twist your legs and upper body on the opposite side.
Video: How to do twists on the rebounder
Benefits of Twists:
While you practice twists on the trampoline the legs, core, and upper body will get stronger. It will also develop your bones and joints too.
Read Also: Different shapes and styles of trampolines
14. Torpedo Jumps
When you want a full-body exercise for great stability and strength, this move will be a good calorie burner.
How to Do Torpedo Jumps:
- Begin with feet hip-width apart.
- Keep arms down at a normal position to your side.
- Jump up and down straightly while pointing the toes and squeezing the quads.
- Try to jump higher to get better results.
Video: How to do torpedo jumps on a mini-trampoline:
Benefits of Torpedo Jumps:
Torpedo jumps will strengthen your lower parts of the body like ankles, thighs, etc.
15. Bobs and Weaves
This is the combination of squat and lunge.
How to Do Bobs and Weaves:
- Pose your body into the squat position. Then push the mat with one leg.
- Repeat the squatting and push up with the alternate leg.
Video: How to do Bobs and Weaves on the rebounder
Benefits of Bobs and Weaves:
Bobs and weaves is a lower and upper body exercise. It’ll improve your balance and challenge the whole body.
Frequently Asked Questions
1. How long do you rebound on the mini-trampoline daily?
Ans: This depends on your physical condition and how you want to challenge your body. But people who rebound on mini trampolines for three times having 15 minutes each will get better endurance and weight loss.
As a beginner, you can start with 10 to 20 minutes of rebounding workouts every day. Then, gradually extend the exercise time as much as you can.
2. Could you please recommend some rebounding alternative exercises?
Ans: Well, you can consider jump squats and box jumps as an alternative to mini trampoline exercise, especially if you don’t have a rebounder. But, I highly recommend you purchase a fitness mini trampoline as soon as you can.
How to Do Jump Squats:
- Stand with your feet keeping a little wider than your hips.
- Lower the hips gently to come low squat position.
- Engage your core while pressing your feet to jump higher. Simultaneously, extend your arms over the head.
- Now land gently and down your lower back into the squat position.
- Do it for 2 to 3 sets with 8 to 14 repetitions.
- For intense exercise hold a dumbbell in both hands.
Video: How to do jumping squats
How to Do Box Jumps:
- You need to place a box first. You can start with a 6 or 12 inches high box but when you’re good at box jumping go for 24 inches high box.
- Stand on the floor on your boot feet.
- Begin with warm-ups by swinging your arms and hips.
- Then jump from the floor to box and box to floor.
- Make straight your spine after standing on the box.
- Don’t collapse your knees while jumping or landing.
- Also, avoid rounding over your back during jumping and landing.
Video: How to do box jumps
3. What are some of the best mini trampoline workouts for weight loss?
Ans: Some of the effective rebounder exercises for weight loss are Ab rocks, core rotation, high knees, jumping jacks, torpedo jacks, etc.
I hope the aforementioned mini trampoline exercises will be beneficial for those who are keen on effective workouts. These will help you to attain fitness and live happily. You will do versatile rebounding exercises at home for lots of calorie burning.
Just exercise 10 to 20 minutes daily on the mini-trampoline and level up your fitness impressively. Hopefully, beginners and seniors will find this article helpful. Happy trampolining!
Video: Mini Trampoline exercises for beginners
Rebecca is a fitness nerd and mother. She was inspired to get into the world of trampolining and rebounding by her husband Robert, who is a well-respected trainer and expert in the field. Now she instructs children, mothers, and teens the basic trampolining and rebounding tricks.
Rebecca is also a passionate blogger, sharing her knowledge and experiences with others in the hope of encouraging them to give trampolining and rebounding a try.