Though people often think of exercise as something tedious to work into their routine, it doesn’t have to be that way. In fact, you can get an amazing workout that reminds you of being a kid without much equipment or space at all! By using a mini trampoline, or a rebounder, to exercise, you can target tons of muscle groups and get a sweat on while still having fun. If you are looking to add a mini trampoline workout to your routine, look no further. We will explain some simple yet effective exercises so that you can start feeling the burn as soon as possible.
Benefits Of A Mini Trampoline Workout
When choosing which exercises are most appropriate for you and your body, you probably want to know what that workout can do for you. The benefits of a mini trampoline workout are numerous, and are sure to leave you feeling great afterwards. Read on and you will be itching to buy a mini trampoline for yourself!
Overall Benefits Of A Mini Trampoline
Many times when people think of working out, they envision hopping on a treadmill at the gym or pumping iron in a weights room. But with a mini trampoline, you can get a lot of diversity and fun out of one simple form of exercise. Unlike with heavy equipment at the gym, a mini trampoline is small and portable. You can fit one in your home even if you live in a compact space, and you can even bring it outside to exercise outside when the weather is nice.
In addition to being able to easily fit a mini trampoline into your home, you can also save a ton of money by using a mini trampoline. They do not have to be very costly, and since you can perform such a wide variety of moves on them, you are getting the benefit of multiple bulky machines at the gym. You do not need to pay for a gym membership or a personal trainer in order to get an effective workout. Jumping on a mini trampoline is also gentler on the body than running or more strenuous exercises. For those who struggle to take a jog, a mini trampoline can provide a workout with all of the benefits but none of the harmful impact.
Health Benefits Of A Mini Trampoline
Using a mini trampoline to work out may sound like a children’s activity, but it is used by plenty of adults. Studies done by NASA have concluded that a 20-minute mini trampoline workout is as effective as a 30-minute jog. Here are some more health benefits that you could experience from short workouts on a mini trampoline:
- Build lean muscles through your body
- Improve your sense of balance
- Increased blood flow and circulation
- Helps to prevent weak bones/osteoporosis
- Reduces high blood pressure and helps to stabilize blood fats
- Helps to stabilize blood sugar levels
- Reduces your resting heart rate
- Helps to boost your endurance levels
- Reduces stress levels
- Improves pelvic floor control
Now that you know just a few of the health benefits you can have from jumping on a mini trampoline, you are probably ready to start jumping on one yourself! Below are some mini trampoline workout moves that you can incorporate into your routine, regardless of your starting fitness level.
Mini Trampoline Workout Moves To Try
In order to get the optimal workout, you can combine these moves in your routine so that you are working out your upper body, core, and your lower body. Though some of these moves may seem too difficult at first, with repetition they will build your muscles and become easier to perform.
Warm Up First
For starters, it is crucial to warm your body up so that your blood starts flowing and you reduce the risk of injury. Some simple stretches will help to loosen your muscles and get your body ready to move. After stretching, start by gently jumping up and down on your trampoline with your feet shoulder width apart. Take your time to feel the tension and notice how different movements affect your body. You will also figure out your sense of balance during this time, since jumping on a mini trampoline is much different from being on flat ground.
You’re probably already familiar with jumping jacks, but on a mini trampoline there is even more jumping going on! For this exercise, you can also choose to add hand weights if you want to work out your shoulders. Start this exercise with your feet about hip width apart. As you jump in the air with your arms outstretched and facing forward, spread your legs and bring your arms above your head at the same time. By keeping your core tight and using your inner thighs to bring your legs back to your original position, you will keep the perfect form for this move. Repeat for about a minute.
Side/Front Arm Raises
Not ready to stop exercising your shoulders? This move can also be done with dumbbells if you want to increase the resistance. Keep your feet about shoulder width apart for this move and keep your core taut and your back straight. As you jump into the air, bring your left arm straight in front of you while your right arm extends straight at your side. Keep your arms straight and your wrists steady. As you land, alternate arms for your next jump. Repeat for about a minute.
This move looks easy at a glance but requires perfect posture to engage your muscles. Keep your face looking forward and your arms tightly at your sides, fingers pointing towards the floor. With your feet about hip width apart, jump straight up, keeping your arms locked and your core engaged. Point your toes downward as you jump and feel the tension through your legs. The goal with this move is to jump as high as you can while maintaining your posture. Repeat for about a minute.
This move is ideal for targeting your obliques. With your feet about hip width apart and your arms at roughly shoulder height, jump and twist your body below your arms so that your feet face the left. When you jump again, you will twist your body while keeping your arms, shoulder, and head straight, so that your feet face the right. Keep jumping and switching back and forth while your core stays tight. Your torso should follow the movements of your feet. Repeat for about a minute.
This exercise will give you a short break from jumping. Lie on your back in the middle of your mini trampoline with your knees bent at a 90-degree angle. Your feet should be flat as if you were standing. Being careful not to strain your neck, rock back on the mini trampoline and use the movement to bring your knees forward and your head up, almost like a sit up. Rocking back and forth like this will exercise your abs while still taking advantage of the bouncing motion of your mini trampoline. Continue for about a minute.
Biceps And Triceps Bounce
This move is another that will exercise your upper body in addition to your lower body. Starting with your feet about hip width apart, hold a dumbbell in each hand and keep your arms near your sides. Over two bounces, bring the dumbbell up and squeeze for maximum effect. With two more bounces, bring the dumbbells back to your sides and point them back behind you so that you feel it in your triceps. Throughout this move, you should be facing forward and keeping your core pulled tight. Repeat for about a minute.
This move will make you feel like you’re running, but without the hard impact of concrete. Begin with your feet about hip width apart. Pull one of your knees up as high as you can, towards your belly button, and then bring it back down and drive pressure through your heels onto the trampoline. Repeat this and alternate your knees so that it is almost like you are running in place on the trampoline. Look straight ahead, keep your shoulders forward, pull your core in, and keep your arms moving opposite of your legs for balance. Repeat for about a minute, going as vigorously and quickly as possible while still bringing your knees up high.
Now that you know how to get an optimal mini trampoline workout, you can get into great shape without feeling you’re doing a boring workout. Jumping on a trampoline can help you reduce stress, increase muscle, and burn calories all while you feel like a kid again. The fun of this exercise is sure to keep you going, and it is less impactful on your joints than a more traditional exercise like running. The best part about a mini trampoline workout is that it can travel with you anywhere that your trampoline will fit! With this fun exercise equipment in your arsenal, working out is sure to feel more like playing around: without sacrificing any of the health benefits of a traditional exercise.