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10 Benefits Of Jumping On A Trampoline

Benefits Of Jumping On A Trampoline

Jumping on a trampoline has long been a tried and trusted way to get kids moving out in the sunshine. But recently, more and more people have been realizing that trampoline jumping provides a myriad of health benefits to people of all ages. From weight loss to cardiovascular health to improving the lymphatic system, digestion, balance and much more, the benefits of jumping on a trampoline are endless.

And it does all this while being easy on your joints and minimizing the risk of injury! Plus, who doesn’t feel good while bouncing up and down? If you still need convincing, read on for a breakdown of all the health benefits of trampolining that make it a fantastic exercise for practically anyone.


Bouncing on a trampoline is great for kids. It helps develop coordination and improve balance and motor skills, it provides a confidence boost, and it gets them moving out in the sunshine! Kids love trampolines, and the health benefits of jumping on a trampoline should make parents happy.

Older Folks

Trampoline exercise is a low-impact activity, meaning it is gentle on the joints. This makes it great for older people and those who suffer from arthritis or other joint conditions.

Everyone In Between

Jumping on a trampoline is a great exercise for people of all ages and fitness levels. Whether you are playing with your kids on a backyard trampoline, or doing an intense rebounder workout, you are reaping all kinds of health benefits.

What Are The Main Benefits?

Trampolining has so many health benefits, we don’t even have the space to list them all here! But these are the main reasons why trampoline exercises are so good for you.

Cardiovascular Fitness

Jumping on a trampoline is a fantastic cardio workout. It gets you sweating and your heart rate pumping! Not only does this aid in weight loss, but it is vital for healthy blood flow in the cardiovascular system.

Cardiovascular exercise is essential for heart health, one of the main keys to a long and healthy life.

Low Impact

One of the main things that sets trampoline exercise apart from other forms of cardio, such as running, is that it is low impact. When you run on hard ground, the G-force impact sends shocks up your body that strains the joints. When you bounce on a trampoline, the trampoline itself absorbs most of the shock, making it the perfect exercise if you have sensitive joints.

Bone Density

Weight-bearing exercises are important to increase bone density to prevent osteoporosis. This is because bone mass increases through repeated minor stress. G-force is the acceleration we feel due to the gravitational force on earth. It is what keeps us on the ground, but also what hurts us when we fall. What makes trampoline exercise better than most exercises is that the G-force impact is shared by the entire body – so you can strengthen bones and joints without any risk of injury or strain.

Lymphatic Flow

The lymphatic system consists of lymph fluid, and is essential for removing unwanted toxins from the body. Unlike blood circulation, which is pumped by the heart, lymphatic circulation relies on movement to flow through the body. Trampolining is extremely effective at improving lymph flow because when you jump, the valves in the lymphatic system open and close at the same time

Rebounding thus increases lymphatic flow up to 15x!

Immune System

Lymphatic fluid is a core component of the immune system, which is our body’s first line of defense against viruses, infections and toxins. On top of that, exercises that exert G-force have been shown to increase the activity of lymphocytes, which are white blood cells that defend against infection and diseases. Basically, trampoline workouts are a fantastic way to stay healthy, disease-free and youthful!


The rhythmic up and down motion of jumping on a trampoline promotes the contraction and relaxation of muscles in the digestive tract. This aids digestion, meaning less constipation and better absorption of nutrients. However, we don’t recommend jumping straight after a meal!

Balance & Posture

Jumping on a trampoline actually stimulates the inner ear vestibule, which improves our sense of balance. It also requires you to balance your body on an unstable surface, thus strengthening your core and entire body. It’s a win-win!

A strong core is key to good posture, balance, and a pain-free spine.

Strength & Endurance

We have mentioned that jumping on a trampoline increases core strength and aids in balance. In fact, trampolining is one of the few forms of exercise that works your whole body, which is great if you want to build muscle mass across all muscle groups. This is especially true if you follow a workout that includes strength training. Because you are exercising all the major parts of your body, it also increases stamina and endurance, which you will notice in your other exercises.

Strengthens Eyes & Coordination

The increased G-force from rebounding has positive effects on all the muscles in our body, including the eye muscles! It also strengthens the ocular nerves, thus mitigating against near-sightedness.

Mental Health & Wellbeing

Exercise in general is great for mental health, due to the positive hormones that are released when we get moving! These include adrenalin for increased energy, serotonin for mood regulation and dopamine, the “feel-good” hormone. Plus, rebounding exercise is super fun! Jumping up and down is sure to put a smile on your face and make you feel like a kid again.

What Workouts Can You Do On The Trampoline?

There are so many great trampoline exercises. Lots of websites and YouTube channels provide full workouts, or you can use the exercises below to design your own!

What Workouts Can You Do On The Trampoline

Large Trampoline

You should only do these exercises if you have a large or backyard trampoline.

Seat Drop: Starting with your legs straight but not locked, jump into the air while moving your legs forward. You should land on your bottom with your legs straight in front of you and your palms down, and bounce back up to land on your feet.

Front Drop: Start in the same position and jump up. Mid-jump, bend your knees and lean forward with your arms out straight, so that you land on your hands and knees. Once again, you should bounce back up to your feet.

See our trampoline reviews to find the right one for your yard!

Rebounder Or Large Trampoline

The following exercises can be done on a rebounder or a large trampoline.

  • Basic Bounce: Stand with your feet wider than hip distance and knees slightly bent. Instead of jumping upwards, keep your head in place and tuck your knees to bounce down onto the trampoline mat.
  • Jumping Jacks: Start with your feet hip-width apart and your knees slightly bent. Jump out and in like a traditional jumping jack, crossing your arms in front of you when you jump in.
  • Squat Jump: Stand with your feet wider than hip distance and knees bent in a squat. Push yourself up into the air and land in the same position.
  • Tuck Jump: Standing straight without locking, jump up into the air and tuck your knees into your chest. You should land in the same position you started.

This is just the tip of the iceberg! There are tons of trampoline exercises out there to suit all ages and fitness levels. You should get in touch with a doctor or fitness professional to find the best fitness regime for you.

Frequently Asked Questions

Jumping on a trampoline is a very good workout. It is great for strength, the cardiovascular system and overall health. Trampolining is good exercise for almost anyone, but the ideal type and intensity depends on various factors, such as age and fitness level.

You should jump on a trampoline for however long you usually exercise for. The average adult needs at least 2 ½ hours of moderate-intensity exercise per week. The ideal workout length thus depends on your fitness goals and the intensity of your workouts. Some sources claim that trampolining is a more efficient form of exercise than running. In truth, if you are working out at the same intensity, you will burn roughly the same amount of calories. However, trampolining has numerous health benefits and has the advantage of being low-impact.

Trampolining is great for your abs! Jumping on a trampoline exercises your whole body. Plus, it requires you to keep your balance, which means you have to engage your core muscles or else you will fall! Especially if you are doing exercises like the ones above, your abs are sure to get a good workout.

You can do many kinds of exercise on a trampoline, from jumping jacks to squat jumps to twists and more, the possibilities are endless. Different workouts can target abs, leg muscles and plenty more. What you can do depends a bit on whether you have a rebounder or a large backyard trampoline, but both offer a wealth of options that you can find online, or why not try a class?

Using a trampoline can definitely help you lose weight, as it is a cardio exercise that increases your metabolic rate. However, it is not enough to just get jumping. Losing weight depends on a calorie deficit – that means you need to burn calories at a faster rate than you consume them. Your best bet is to combine moderate to high-intensity workouts about 5 times per week with a healthy, low-calorie diet.


The benefits of jumping on a trampoline are abundant. From losing weight to improving blood flow to helping the lymphatic system and increasing bone mass, the list goes on forever. For kids, it is great for balance and motor skills. It is great for older folks because it is gentle on the joints. And for everyone, it has a positive effect on physical and mental health. A trampoline is an investment that will benefit the whole family – it’s time to buy yours ASAP!

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