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Like many who are on the hunt for new ways to exercise, trampoline workouts have piqued our interest as of late. Bridging the gap between recreation and exercise, these rebounding workouts are perfectly suited to life indoors and make working out easy for those of us who would prefer not to traverse outside our homes to burn calories. It’s far from a stand-in for other types of exercise—it’s a robust alternative; one that astronauts have used to help regain bone density and muscle mass after returning from space. Further proof of its effectiveness was a NASA study published in the Journal of Applied Physiology that found rebounding 68% more efficient than jogging. Even legendary actor Goldie Hawn shared her love for this form of exercising, writing: “Dance, jump, and twirl like nobody’s watching!” in the caption of one of her rebounding videos. (And, in Hawn, we always trust.)
Here, Colette Dong, cofounder of Tribeca trampoline-cardio studio The Ness, and Dr. Melissa Leber, MD, director of emergency department sports medicine at Mount Sinai Health System help explain the ins and outs of a safe and energy-boosting trampoline workout. Read on to learn more.
What is a rebounding workout?
Rebounding is a cardiovascular exercise typically performed on a mini trampoline. “Rebounders are usually smaller and firmer, which allows for a better bounce when compared to a larger trampoline you might see outdoors,” explains Dong, who insists that even though a trampoline is low-impact cardio, it’s not lacking in intensity. “It covers every single part of your body, and you can work up a massive sweat in just 30 minutes,” she says. “It’s efficient—but mainly, it’s fun.”
What are the full-body rebounding benefits?
Rebounding offers a multitude of health benefits. “In just a short time, you can burn a lot of calories and get a good cardiovascular and strength-building workout,” says Dr. Leber. “[It’s also a] great way to change up your workout routine to avoid overuse injuries from the sport or workout you love.”
She goes on to explain that rebounding can improve your athleticism because it targets multiple areas. On the surface, it works to keep the entire body—particularly the core, legs, glutes, and back muscles—toned and strong, making it an ideal form of strength training.
“Although it does wonders for weight loss, the benefits you can’t see are the most valuable,” adds Dong. Rebounding motions not only stimulate the lymphatic system—which helps flush out toxins and fight disease—but they also improve balance and coordination. “It enhances motor skills and provides a mental release, and can help relieve symptoms of anxiety,” she says.
Why is it easier on the joints?
According to Dong, the soft mat and cords of a mini trampoline allow it to have “give,” so that acceleration and deceleration are essentially absorbed, making it gentler on your lower body and eliminating up to 80% of the shock of landing on a jump. “Moving on hard surfaces like roads and sidewalks don’t have a lot of give, so they have higher impact on the joints,” explains Dong. “Low impact is great because it protects your joints without sacrificing the work for your muscles.” Because of this, you can do it at any age!
Are there any downsides?
While a rebounding exercise can be easier on your joints, it doesn’t mean it’s completely foolproof. Dr. Leber says that those with a history of ankle sprains, knee injuries, and other lower-extremity joint issues could actually aggravate those pains.
She says that if you don’t have a degree of strength and stability in your core and legs, you might want to try these workouts in a class setting first so a professional trainer can watch you and make sure you have proper form to avoid injury. Once you get the hang of it, then you can transition to doing these trampoline exercises at home on your own.
Why is rebounding so well-suited to at-home fitness?
“Getting a proper sweat is hard to come by with most exercises that can be done in a small spaces,” explains Dong. “You can do an entire rebounding session without getting off your trampoline, so as long as you can find a space to place the trampoline, you are golden.” A mini trampoline is really small, and many models fold up or have collapsible legs, making them easy to store. It’s also not as big of an investment as a larger, more expensive piece of cardio equipment. “The resounding trend is that home workouts are here to stay,” Dong adds. “You’re going to continue to see people either supplementing their in-person workouts with sessions at home when it’s time-efficient, or continuing to outfit their spaces for a complete home gym experience.”
What’s the best way to start rebounding?
If you are new to rebounding, Leber recommends starting with a small trampoline and doing small jumps, keeping knees and hips bent for good balance. You’ll want to start slow and easy before increasing your intensity and doing harder moves, such as jumping jacks, squat jumps, or tuck jumps.
Dong recommends finding a full video of a basics class or an online personal trainer that can give you tips on form. The Ness is offering a free trial for its virtual bounce and sculpt classes, as well as a monthly subscription that includes a complimentary 20-minute online consultation. If you feel comfortable and have been doing it on your own time, you can also freestyle: Throw on a playlist that motivates you and gradually gets faster. “When you challenge yourself to move to the beat of the music, you’ll naturally push yourself more over the course of the playlist,” she explains.
What is the best workout wear for rebounding?
“The trampoline is low impact because it’s bouncy, so you want to make sure you’re comfortable,” says Dong, who suggests wearing sweat-wicking clothes, supportive sneakers (mid-range running shoes should do the trick), and a good, supportive sports bra—especially for those with larger breasts.
What are the best practices for trampoline workout safety?
“Rebounding isn’t your typical exercise,” cautions Dong. “It’s not like running, where you know how to walk and therefore can figure out how to run, or know how to ride a bike and can easily jump into a cycling class. When in your life are you practicing and preparing yourself to jump on a trampoline?” According to the pro, the most important thing to do is go through the basics—most platforms have full videos for beginners—and make sure you learn the form no matter your fitness level. “There is definitely a learning curve, so be patient with yourself,” she says. “Progress will come, and it will be so worth it.”
