Rebounding Exercises

Whether you are a complete beginner or fit and confident using a mini trampoline, we have plenty of rebounding exercises for everyone!

Ready to get started and purchase your very own Rebounder? Check out our Reviews here so you can find the right mini trampoline for you.

Health Bounce

This exercise is great for beginners and advanced Rebounders alike. The purpose of the heath bounce is to help get your circulation going, improve your lymphatic system, and strengthen your immune system. The movement is literally just a nice gentle rock or small bounce on the mat. There is no need to ‘jump’ – your feet can stay grounded on the mat. If you’re feeling adventurous, then sure, go for a small bounce – but don’t go crazy! Remember, the purpose of this exercise is a gentle soothing bounce to awaken the body and get things moving the way they should.

Chances are you will probably find this gentle rocking nice and therapeutic.  So play some nice soothing music in the background, or do this exercise in front of your favourite tv show – whatever it takes to help you do this form of exercise regularly. If you can do this type of exercise often (perhaps even daily!) then your body will thank you for it!

We would personally recommend the Health Bounce to any newbie starting out on the Rebounder. This is also great for anyone with niggling injuries like back, legs or feet (but of course, exercise caution if you feel pain with any form of exercise!). The reason being is this slow gentle movement will help you to build up your confidence, coordination and strength to advance onto the next stage of exercise.

TIP: As you progress, you can then try ‘walking’ on your rebounder. As you get the momentum of your gentle rock you can start to lift your heels up off the mat one foot at a time replicating the walk (it’s ok to keep the balls of your feet grounded against the mat).

Health Bounce

mini trampoline workoutThis exercise is great for beginners and advanced Rebounders alike. The purpose of the heath bounce is to help get your circulation going, improve your lymphatic system, and strengthen your immune system. The movement is literally just a nice gentle rock or small bounce on the mat. There is no need to ‘jump’ – your feet can stay grounded on the mat. If you’re feeling adventurous, then sure, go for a small bounce – but don’t go crazy! Remember, the purpose of this exercise is a gentle soothing bounce to awaken the body and get things moving the way they should.

Chances are you will probably find this gentle rocking nice and therapeutic.  So play some nice soothing music in the background, or do this exercise in front of your favourite tv show – whatever it takes to help you do this form of exercise regularly. If you can do this type of exercise often (perhaps even daily!) then your body will thank you for it!

We would personally recommend the Health Bounce to any newbie starting out on the Rebounder. This is also great for anyone with niggling injuries like back, legs or feet (but of course, exercise caution if you feel pain with any form of exercise!). The reason being is this slow gentle movement will help you to build up your confidence, coordination and strength to advance onto the next stage of exercise.

TIP: As you progress, you can then try ‘walking’ on your rebounder. As you get the momentum of your gentle rock you can start to lift your heels up off the mat one foot at a time replicating the walk (it’s ok to keep the balls of your feet grounded against the mat).

Aerobic Bounce

rebounding workoutOk, here is where it gets fun! The Aerobic Bounce gets the heart rate up, your blood pumping, and really awakens your body. We love a good workout on the rebounder as it burns far more calories and is far less impact than an aerobics class or treadmill.

There are so many types of aerobic exercises that you can do on your mini trampoline, and we will explore a lot of them through our regular posts. But to get you started, let’s look at some common exercises:

  • Jogging or running on the spot: when doing this, please go at a pace you feel comfortable with. Start at fast walking if need be.
  • High knees: this exercise is running on the spot but lifting your knees up nice and high. To do this, keep your arms down by your side, but bend at the elbows so your forearms hover out in front of you with your palms facing down. The aim is to touch your knees to your palms.
  • Bouncing on the spot with arm punches: replicating boxing. You can bounce with a nice wide stance, and as you get more confident twist your torso from side to side as you punch.
  • Jumping jacks: otherwise known as star jumps. This will get your heart rate up nice and quick!
  • Squats

Try doing reps of 20 of each exercise until you complete the full set. Aim to do at least 3 full sets, with rest in-between (i.e. your gentle Health Bounce). Remember to stop at any stage if you are uncomfortable or feel any pain. Or see a doctor if you have any known issues prior to starting exercise.

TIP: after doing your Aerobic bounce, don’t just stop exercise and jump off the mini trampoline. You want your heart rate to return to normal and your lymphatic system to drain. Go back to your Health Bounce as part of your cool-down routine.

Aerobic Bounce

Ok, here is where it gets fun! The Aerobic Bounce gets the heart rate up, your blood pumping, and really awakens your body. We love a good workout on the rebounder as it burns far more calories and is far less impact than an aerobics class or treadmill.

There are so many types of aerobic exercises that you can do on your mini trampoline, and we will explore a lot of them through our regular posts. But to get you started, let’s look at some common exercises:

  • Jogging or running on the spot: when doing this, please go at a pace you feel comfortable with. Start at fast walking if need be.
  • High knees: this exercise is running on the spot but lifting your knees up nice and high. To do this, keep your arms down by your side, but bend at the elbows so your forearms hover out in front of you with your palms facing down. The aim is to touch your knees to your palms.
  • Bouncing on the spot with arm punches: replicating boxing. You can bounce with a nice wide stance, and as you get more confident twist your torso from side to side as you punch.
  • Jumping jacks: otherwise known as star jumps. This will get your heart rate up nice and quick!
  • Squats

Try doing reps of 20 of each exercise until you complete the full set. Aim to do at least 3 full sets, with rest in-between (i.e. your gentle Health Bounce). Remember to stop at any stage if you are uncomfortable or feel any pain. Or see a doctor if you have any known issues prior to starting exercise.

TIP: after doing your Aerobic bounce, don’t just stop exercise and jump off the mini trampoline. You want your heart rate to return to normal and your lymphatic system to drain. Go back to your Health Bounce as part of your cool-down routine.

Strength Bounce

This complements your Aerobic Bounce well, and requires you to have reasonable fitness level. Traditionally Strength Bounce is jumping as high as you can on the mini trampoline. The idea is that the higher you jump on the rebounder the more G-Force your body is exposed to (you can refer to NASA case studies around this for more information). When your body is exposed to increased G-Force, this places more intensity on your cells and over time your body adapts by becoming stronger.

TIP: if practicing this exercise, be sure to keep good posture with your abs braced, keep your legs hips width apart and your knees slightly bent. This is to help protect your hips, knees and spine as you bounce with this form of intensity.

When doing this form of intense bouncing, you would want to have a reformer that has a strong sturdy mat and springs. Check our reviews of rebounders here that fit this need.

You can also complement your existing Aerobic exercises by doing some targeted strength exercises. Do this by introducing hand weights and resistance bands in your workouts.

Strength Bounce

rebounder trampoline exercises This complements your Aerobic Bounce well, and requires you to have reasonable fitness level. Traditionally Strength Bounce is jumping as high as you can on the mini trampoline. The idea is that the higher you jump on the rebounder the more G-Force your body is exposed to (you can refer to NASA case studies around this for more information). When your body is exposed to increased G-Force, this places more intensity on your cells and over time your body adapts by becoming stronger.

TIP: if practicing this exercise, be sure to keep good posture with your abs braced, keep your legs hips width apart and your knees slightly bent. This is to help protect your hips, knees and spine as you bounce with this form of intensity.

When doing this form of intense bouncing, you would want to have a reformer that has a strong sturdy mat and springs. Check our reviews of rebounders here that fit this need.

You can also complement your existing Aerobic exercises by doing some targeted strength exercises. Do this by introducing hand weights and resistance bands in your workouts.

Sitting Bounce

Sitting Bounce is a surprisingly good workout for your body! It’s great for the digestive system and also helps to strengthen your back, abs and legs. There are a few exercises you can do while sitting such as gentle bounce, sit ups and leg raises etc. Hey, while you’re down there, why not throw in a couple of pushups?

The great thing about the mini trampoline is that you can start your sitting bounce exercises at any level that suits you. You can start of gently, then as you progress you can increase the intensity. For example when doing your gentle bounce, start with both feet on the ground (easy), then lift one leg up (getting harder), and finally work towards keeping both feet up off the ground (ouch, that works the abs!).

Sitting Bounce

rebounder fitnessSitting Bounce is a surprisingly good workout for your body! It’s great for the digestive system and also helps to strengthen your back, abs and legs. There are a few exercises you can do while sitting such as gentle bounce, sit ups and leg raises etc. Hey, while you’re down there, why not throw in a couple of pushups?

The great thing about the mini trampoline is that you can start your sitting bounce exercises at any level that suits you. You can start of gently, then as you progress you can increase the intensity. For example when doing your gentle bounce, start with both feet on the ground (easy), then lift one leg up (getting harder), and finally work towards keeping both feet up off the ground (ouch, that works the abs!).

Alternate Bounce

One final type of exercise we want to touch on is for those who really find it difficult with their balance, or perhaps even with acute knee or back pain etc. There is still a way to enjoy the benefits of rebounding without physically standing on the mini trampoline. First of all, sit in a chair facing your rebounder. Then place both legs on the mat and start with gentle bouncing. It may not feel like you’re doing much, but any movement for your body helps, plus you will also experience the benefits of improved circulation.

If you are comfortable enough standing on the rebounder, but a little too unsteady to complete the Healthy Bounce, then purchase a stabilizer bar which you can hold onto whilst you’re working on your coordination and balance.

There’s lots of Rebounders out there now – make sure you find the one that’s right for you.