Daily 10 Minute Jumping Workout to Lose Weight


Did you know that 10 minutes’ workout on a trampoline is equal to 30 minutes’ workout on a treadmill? Trampolining is a low-impact form of exercise which is becoming a popular and effective method to stay fit and healthy. Trampolining is an intense workout for the cardiovascular system and muscles, thereby boosting your metabolic rate and muscle tone.

Jumping on a trampoline is a convenient and safe way to burn your body fat. A 10 minute workout on a trampoline burns 42 calories in a 150-pound adult. However, the amount of calories you shred depend on the intensity of your workout and your weight. Below are some low-impact exercises that you can do on a trampoline / rebounder.

Warming Up

Start by bouncing lightly on the trampoline for a few minutes. Land with both feet at the same time. You do not need to jump high. In order to maintain good posture throughout the workout, put pressure on the trampoline’s surface with your heels, keep your abdominal muscles tight and engaged, and your shoulders down and relaxed.

Side-to-Side and Front-to-Back

Keep your feet together and start jumping to the left and now to the right. Repeat this move and make sure that both feet land and bounce back up at the same time. Now change your direction to front and back hops. Here you will hop forward and backward with both feet instead of left to right. Perform each move for 60 seconds at a time. Now do both the moves while trying to jump as quickly as possible. You can keep your feet close to the mat or you can jump as high as you can.

High Knees and Butt Kickers

High knees exercise involves jumping on the trampoline with one leg and bringing up your other knee to your chest during each jump. On the other hand, butt kickers involves jumping with one leg and bending your other leg backwards so that your heel meet your glutes. Perform each exercise one after another and try to change it up as quickly as you can. Try to jump as high as you can between each step. Instead of jumping with only one leg, you can use both legs simultaneously while performing high knee and butt kicker exercise: use both feet while jumping, bring both legs up to your chest or back to your glutes during each jump.

Max Jumps

This is a higher-intensity exercise. Here, you need to jump as high as possible on a trampoline, When you land from each jump, let your feet sink into the mat of the trampoline and assume a quarter squat position and get yourself ready to rebound as soon as the trampoline slings you upward. Finish sets of 10 max jumps, resting in between each set for 15 to 30 seconds of baby hops.

Jumping Jacks and Jump Twists

Jumping jacks and jump twists are great workouts for your upper body. To perform jumping jacks, keep your arms by your side and jump with both feet together. As you land, hop your feet out wide and swing your arms over your head.

To execute jump twists, bring up your arms to your chest level and keep it aligned to the floor. Then twist your hips to the left and then to the right as you jump. Repeat two or three 60-second sets of each exercise.


NASA studied the health benefits of trampolining as an exercise to burn calories and increase fitness.  The study showed that 10 minutes of trampolining or rebounding is a more effective cardiovascular  exercise than 30 minutes of running. Besides burning calories, jumping on a trampoline helps improve  your balance and coordination, lung and cardio capacity, muscular strength and endurance, bilateral  motor skills, lymphatic circulation and much more. So, enjoy non-stop jumping at a trampoline park  and get fitness and fun together.


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