If you think trampolines are just for kids, it’s time to adjust your thinking.1 This 40-minute trampoline workout2 is a tough, total-body strength and conditioning routine designed for standard, home-based rebounders.
You’ll start with a simple warm-up, kick it up a notch with a strength and conditioning circuit, torch your cardiovascular system with a burst of high-intensity interval training, then wrap things up with core work and a cool down. You’ll be done in under an hour, and you never even have to leave your house. Simply turn up your favorite playlist, grab a timer, and get to work.1
5-Minute Warm Up Routine
Start your workout slow and steady to raise your heart rate and get your blood moving. A simple, five-minute circuit is enough to do the trick.
Perform each of the following exercises for 30 seconds before moving to the next exercise. Complete the five-exercise circuit two times.
- Walk in place: Stand tall, shoulders back, feet hip-distance apart. Walk in place by lifting one foot from the trampoline, placing it down, then repeating with the opposite foot. Swing your arms naturally at your sides so as you take a step with your right foot, your left arm swings forward and vice versa.
- Sumo squat and reach: Place your feet wide on the trampoline, so each foot is just inside the outer edges of the jumping surface, toes angled slightly outward. Stand tall, shoulders back, core engaged. Squat down by pressing your hips back and bending your knees, keeping your torso lifted and your chest facing forward. Reach your hands down between your legs as you squat, touching the trampoline’s surface when your knees are bent at a 90-degree angle. From this position, press through your heels and rise to standing. As you do, sweep your arms up over your head, pointing them toward the ceiling. Continue the exercise.
- Light bouncing: With your feet hip-distance apart, bounce lightly on the treadmill’s surface. Your feet don’t even have to come off the surface itself as you bounce.
- Lunge and twist: To perform the lunge and twist, place your right foot on the trampoline’s bouncing surface and step your left foot off the trampoline behind you, placing the ball of your left foot firmly on the ground about two feet behind you. Keeping your torso upright and evenly centered between your feet, bend both knees and lower your left knee toward the floor. As you do, twist your torso to the right, engaging your obliques. When your right knee forms a 90-degree angle, reverse the movement, press back to standing, and twist your torso back to center. Continue for the full 30 seconds with your right foot forward. On the second round, switch legs, so your left foot is on the trampoline and your right foot is on the floor.
- Jog in place: Just as it sounds, jog in place on the trampoline. Swing your arms naturally at your sides, but make sure your elbows are bent at a 90-degree angle, just as you would bend them if you were jogging on the road.
20-Minute Cardio and Strength Circuit
For a true, total-body workout, it’s hard to beat the benefits of combining cardio and strength training into a continuous circuit. For this 20-minute routine, you’ll alternate between a cardio-focused jumping exercise and a strength-focused bodyweight or dumbbell exercise. If you don’t have access to dumbbells, perform the exercise with household goods like water bottles.
Perform each exercise for 60 seconds before moving immediately to the next exercise. Complete the entire regimen two times.
- Jack jumps: Simply perform jumping jacks on the trampoline surface. Start with your feet together, your arms at your sides. Jump into the air, hopping both feet out laterally as you simultaneously sweep your arms over your head. Land with your feet roughly shoulder-distance apart. Immediately jump back into the air, swinging your feet back together as you bring your arms back down to your sides. Continue at a steady pace.
- Staggered squat and press, left side: Stand to the left side of the trampoline, your right foot on the trampoline and your left foot on the floor so your feet are roughly shoulder-distance apart. Hold a dumbbell in each hand at your shoulders. Squat down, pressing your hips back and bending your knees. When your right knee forms a 90-degree angle, press through your feet and extend your knees and hips to return to standing. As you do, press the dumbbells straight up, extending your arms over your head in a shoulder press. Bring the dumbbells back to your shoulders and continue the squat-and-press sequence.
- Scissor jumps: Scissor jumps are like the opposite of jack jumps. Start with your feet together, arms at your sides. Jump into the air, swinging your right foot forward and left foot back, landing with both feet just inside the front and back edges of trampoline surface. Immediately jump into the air and switch your legs’ positions, so your right foot lands toward the back of the trampoline and your left foot lands toward the front. Continue jumping in this manner, allowing your arms to swing naturally as you jump.
- Staggered squat and press, right side: Perform the same staggered squat and press exercise as before, but this time stand to the right side of the trampoline with your left foot on the trampoline and your right foot on the floor.
- 180-degree turns, alternating sides: Stand in the center of the trampoline, your feet together, knees slightly bent. Bounce lightly a few times to get momentum, then jump more forcefully, turning 180-degrees to the left in the air so you land facing the back of the room. Immediately jump into the air, twisting 180-degrees to the right, landing in your starting position. Immediately jump into the air again, this time twisting right to land facing the back of the room. Then repeat, twisting left, landing in your starting position. Continue this left-right-right-left sequence of 180-degree jumping for the full 60-seconds. If you get tired or dizzy, simply take a break with light bouncing, jogging, or walking in place.
- Pushups: Place your hands on the trampoline’s jumping surface roughly shoulder-distance apart with your legs extended behind you, the balls of your feet on the floor. Engage your core and make sure your body forms a straight line from heels to head. Bend both elbows and begin lowering your chest toward the trampoline. When your elbows are bent at 90-degrees, press through your hands and push back to the starting position. If you find full pushups are too challenging, lower your knees to the ground for a modified pushup.
- Mogul jumps: Stand in the center of the trampoline’s jumping surface with your feet together, knees slightly bent. Bounce lightly for a few seconds to gain momentum, then jump higher into the air, twisting your hips to the right while keeping your torso facing forward. Land so your feet, knees, and hips are angled roughly 45-degrees to the right, your knees and hips slightly bent. Immediately jump into the air, this time twisting your hips to the left, landing so your feet, knees and hips are angled roughly 45-degrees to the left. All the while, your torso remains steady, facing the front of the room. It should look a bit like a skier going over moguls. Continue this back-and-forth hip-twisting action for the full 60-seconds. If you get tired, take short breaks to bounce lightly, jog, or walk in place before continuing your mogul jumps.
- Bridges: Target your glutes with the bridge exercise. Lie on your back on the floor, your knees bent, your feet flat on the trampoline’s surface. Place your arms at your sides, your palms facing down. Engage your core and squeeze your glutes, lifting your hips from the ground. Press through your heels until your hips are fully extended, aligned between your knees and shoulders. Reverse the movement, lowering your glutes toward the ground, stopping just before they touch down. Continue the exercise.
- Side-to-side jumps: Stand in the center of the jumping surface, your feet together, knees slightly bent. Bounce lightly a few times to gain momentum, then jump into the air, propelling yourself to the right, so you land with both feet just inside the right edge of the jumping surface. Immediately jump into the air and propel yourself to the left, landing with both feet just inside the left edge of the jumping surface. Continue this side-to-side jumping action for the entire 60-seconds. If you need to take mini-breaks, catch your breath while bouncing lightly, jogging, or walking in place.
- Triceps dips: Dips on a trampoline are very similar to bench dips or chair dips. Sit on the edge of the trampoline, your hands on the jumping surface to either side of your hips. Extend your legs in front of you. Press through your palms to lift your hips. Shift your weight slightly forward, so your hips are in front of the trampoline. Bend your elbows so they point behind you and lower your hips toward the floor. When your elbows are bent at a 90-degree angle, press through your palms to extend your arms and return to the starting position. Continue the exercise for the full 60-seconds.
5-Minute HIIT Sequence
Finish your cardio and strength training section with a quick, cardio-focused high-intensity interval training burst. You’ll complete five rounds of 40-seconds work followed by 20-seconds rest. Each round is identical, so simply watch the clock and time your rounds to burn through this series.
- 40 seconds high knees sprinting: Start standing on the center of the jumping surface. Start jogging lightly in place, picking up speed to transition to a full-out sprint. With each step, draw your knee as high as you can in front of your body, swinging the opposite arm forward in a natural running motion. Go as fast as you can for the full 20 seconds.
- 20 seconds rest: Enjoy 20 seconds of complete rest. If you’d like, you can walk or bounce lightly in place.
10-Minute Core and Cool Down
Wrap up your work with five minutes of core training followed by an easy, five-minute cooldown. For the core exercises, perform each movement for 45 seconds followed by 15 seconds rest.
- Plank hold: Place your forearms on the surface of the trampoline with your elbows under your shoulders. Extend your legs behind you so you’re supported only by the balls of your feet and your forearms. Engage your core, making sure your body forms a straight line from heels to head. Hold this position steady for the full 45 seconds.
- Oblique twists: Sit on the center of the trampoline, your knees bent, your hands together at your navel. Lean back slightly so you feel your core engage. Lift your feet from the trampoline, forming a “v” with your torso and thighs. From this position, perform oblique twists by twisting your torso to the right, tapping your hands on the right side of the trampoline, then twisting all the way to the left, tapping your hands on the left side of the trampoline. Continue this back-and-forth torso twist action for the full 45-seconds.
- Bird dog extensions: Set up on your hands and knees on the trampoline surface, so your body forms a tabletop position. Engage your core and simultaneously extend your left arm in front of your body as you extend your right leg behind you. Bring your arm and leg back to their starting positions and repeat to the opposite side, this time extending your right arm and left leg. Continue alternating sides for the full 45-seconds.
- V-sit hold: Sit on the center of the jumping surface, your knees bent, feet flat. Lean back slightly until you feel your core engage. Lift your feet from the trampoline, so your body forms a “v” with your torso and thighs. Extend your arms to the outside of either leg and if you can, extend your knees, pointing your feet toward the ceiling. Hold the V-sit position for the full 45-seconds.
- Swimmers: Lie on your stomach on the trampoline surface, your arms extended in front of you, your legs behind. Engage your core and back to lift your legs and chest slightly, creating a slight bow with your body. From this position, begin “swimming” in place, lifting and lowering your arms and legs in a rapid motion, so that as one arm or leg lifts, the other lowers. Your legs will move in a similar fashion to a freestyle swimming kick, and your arms will mimic their movements in front of your body. Continue for the full 45-seconds.
When you’ve completed the five-minute core sequence, simply walk lightly in place on the center of the trampoline to allow your heart rate to gradually return to normal. Spend five minutes walking to complete your routine.