For years, my fitness routine has been a predictable blend of strength training, swimming, and yoga. Cardio? Not so much. Running felt like a chore, and HIIT workouts were frankly off-putting. That was until I discovered the joy of rebounding, a.k.a. trampoline workouts. Inspired by social media posts of celebrities like Nadia Sawalha and Kate Beckinsale bouncing on mini-trampolines, I decided to swap my regular cardio for trampoline workouts for two weeks – and it’s been a game-changer. Here’s why I’m hooked and why it might just be the perfect addition to your summer fitness plan.
What is a Trampoline Workout?
A trampoline workout, also known as rebounding, is a low-impact form of aerobic exercise that involves more than just bouncing. According to Georgina Gikunoo, a certified personal trainer and fitness hub manager, rebounding is a great cardio workout for both beginners and experienced individuals due to its many modifications. These modifications include incorporating light weights or resistance bands. A typical trampoline workout can consist of moves like twists, jumping jacks, arm swings, and various footwork patterns, resembling a dance routine on a springy surface.
Why Trampoline Workouts are Changing My Routine
Cardio That Doesn’t Feel Like a Chore
Let’s face it, traditional cardio can be monotonous. Rebounding, on the other hand, is pure fun. The bouncy nature of the trampoline makes the workout feel less like exercise and more like play. It’s the kind of activity that makes you smile while you sweat.
Low-Impact, High Reward
One of the biggest advantages of rebounding is that it’s incredibly gentle on the joints. Unlike running on hard surfaces, the trampoline mat absorbs over 80% of the impact. This makes it an excellent option for individuals with joint pain or those looking for a low-impact cardio alternative. According to Sacerdoti, rebounding provides up to 80% less impact on joints compared to running on hard surfaces, which makes it particularly beneficial for women over 40, as bone density and muscle mass decline in perimenopause. My lower body muscles, particularly my calves, definitely felt the initial impact, but it was a good kind of burn.
Full-Body Engagement
Rebounding isn’t just about jumping up and down. It engages multiple muscle groups simultaneously, providing a full-body workout. You use the momentum of your body, forcing your muscles to work together, from your abs and glutes to your leg and back muscles. This comprehensive engagement builds a strong core and improves overall muscle tone.
Boosts Cardiovascular Fitness
Each rebounding workout noticeably elevated my heart rate, pushing it into the ‘vigorous’ zone, as tracked by my Fitbit. A NASA study also found that rebounding was 68% more effective at increasing oxygen intake than running. According to Gikunoo, consistent effort will improve lung capacity and endurance, with noticeable results appearing around the four-week mark. This makes it a highly efficient way to improve cardiovascular health without the strain of traditional cardio.
Supports Bone and Muscle Health
The low-impact nature of rebounding makes it a great exercise for supporting bone and muscle health, especially as bone density and muscle mass naturally decline with age. The trampoline mat absorbs the shock of each jump, making it gentler on the joints than high-impact exercises like running or HIIT.
Improves Balance and Coordination
The unstable surface of the trampoline challenges your balance and coordination, forcing you to engage your core muscles to stay upright. This constant balancing act improves proprioception, which is your body’s ability to sense its position and movement in space.
Stress Relief and Mood Booster
Exercise is a well-known stress reliever, and rebounding takes it to another level. The act of bouncing releases endorphins, natural substances that help you feel better and maintain a positive attitude. The repetitive tensing and releasing of muscles during rebounding also improves circulation, leaving you feeling relaxed and refreshed.
Burns Calories and Aids Weight Loss
Rebounding is an effective way to burn calories and support weight loss. Studies have shown that jumping on a trampoline can burn more calories than running in the same amount of time. For example, a study by Victor L. Katch at the University of Michigan found that a 150-pound person burned 82 calories jumping on a trampoline for 12 minutes, compared to 71 calories running on a treadmill for the same period.
Trampoline vs. Traditional Cardio: Is Rebounding Really Better?
While both trampoline workouts and traditional cardio offer numerous health benefits, there are some key differences to consider:
- Impact on Joints: Trampolining is significantly lower impact than running or other high-impact cardio exercises. This makes it a better option for individuals with joint pain or injuries.
- Calorie Burn: Rebounding can burn a comparable, or even greater, number of calories as running in a shorter amount of time. A study by the American Council of Exercise found that jumping on a trampoline for 20 minutes burns the same number of calories as running 6 mph for the same duration.
- Muscle Engagement: Rebounding engages more muscles simultaneously than many traditional cardio exercises, providing a more comprehensive workout.
- Enjoyment Factor: Many people find rebounding more enjoyable than traditional cardio, which can lead to greater adherence and long-term fitness success.
Incorporating Trampoline Workouts into Your Routine
Choosing the Right Trampoline
When selecting a trampoline for workouts, consider the following factors:
- Size: Mini-trampolines, also known as rebounders, are specifically designed for fitness purposes. They are compact and easy to store.
- Spring Type: Trampolines with spring or bungee cord systems provide a softer, more cushioned bounce.
- Weight Capacity: Ensure the trampoline can support your weight.
- Quality and Durability: Invest in a high-quality trampoline that is built to last.
Sample Trampoline Workout
Here’s a sample trampoline workout that you can try:
- Warm-up (5 minutes): Gentle bouncing, marching in place, arm circles.
- Cardio (20 minutes):
- Basic bounce: Jumping up and down with feet shoulder-width apart.
- Jumping jacks: Performing jumping jacks on the trampoline.
- Twists: Twisting your torso from side to side while bouncing.
- High knees: Lifting your knees towards your chest while bouncing.
- Butt kicks: Kicking your heels towards your glutes while bouncing.
- Cool-down (5 minutes): Gentle bouncing, stretching.
Tips for Success
- Start Slowly: Begin with short rebounding sessions and gradually increase the duration and intensity as you get fitter.
- Proper Form: Maintain good posture and engage your core muscles throughout the workout.
- Listen to Your Body: Take breaks when needed and avoid pushing yourself too hard, especially when starting.
- Make it Fun: Experiment with different moves and music to keep your workouts engaging.
Final Bounce
Swapping my regular cardio for trampoline workouts has been a refreshing and invigorating change. It’s a fun, low-impact way to boost cardiovascular fitness, improve balance, and relieve stress. If you’re looking for a new and exciting way to shake up your fitness routine this summer, give rebounding a try. You might just find yourself bouncing your way to a healthier, happier you.
