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Trampoline Exercises

Trampolining isn’t just great fun – it’s also a very effective way to burn calories and get fit!

Scientific studies conducted by NASA have found that 10 minutes on a trampoline makes for a better cardiovascular workout than a 30-minute jog. In addition to being good for your heart and your waistline, trampolining can also:
  • Improve posture and coordination
  • Lower blood pressure
  • Strengthen bones and muscles
Yes, whether you’re bouncing around your local trampoline park or jumping on your own miniature trampette at home, trampolining really can be very beneficial to your health. Of course, if you want to get the most out of your trampoline workout, you’ll need to know which exercises to do – here are a few easy-to-learn trampoline exercises that will really get results:
Trampoline exercises
Trampette exercises
SAFETY NOTE: Before attempting any of these trampoline exercises, please ensure that you are in plenty of space and that nobody is likely to collide with you during your workout. Ensure that you are properly warmed up before exercising, and do not push your body too far.

Warm-Up Exercises

Be sure to warm up before you start exercising!
Warm Ups
It’s important to warm up properly before exercising. The following warm-up routine will prepare your body for our trampoline exercises, improving your blood circulation and reducing the risk of injury.

Here are some warm-up exercises to perform before you get on a trampoline or trampette:
  • Jog gently on the spot for 60 seconds.
  • March on the spot for 60 seconds, lifting your knees high and touching each knee with the opposite hand as it peaks.
  • Extend your arms out in front of you and bend your knees so that you drop into a squatting position. Stand up straight again, then repeat 10 times.
  • Bend down and touch the toes of your left foot with your right hand; then do the same with your right foot and left hand. Repeat this 10 times.
  • Standing upright, bend your left knee so that your foot is behind you buttocks. Grasp your foot with both hands and hold this position for 10 seconds; then repeat with the other leg. Repeat 10 times.
If you have your own warm-up routine, feel free to replace any or all of these steps with your preferred warm-up exercises and stretches.

Trampoline Park Exercises

Try these exercises next time you visit Jump Factory!
Knee Tucks
Knee Tuck exercise
  • Start jumping up and down until you achieve some good height / momentum.
  • Continue jumping, and with each jump, bring your knees up towards your body. Tuck in your knees as tightly as possible while you’re in the air, then straighten up again as you come back down.
  • Keep doing this for a total of 20 knee tucks.
Star Jumps
Star Jumps exercise
  • Begin jumping up and down. Then, when you’ve reached a good height, start spreading out your arms and legs with each jump.
  • Aim to shape your body like a star at the peak of each bounce, straightening out your arms and legs as much as possible.
  • Keep doing this for a total of 20 star jumps.
Twists exercise
  • Start by warming up, bouncing up and down on one trampoline until you feel ready to proceed.
  • Once you get going, start flicking your legs to one side each time you bounce into the air. Keep your feet together and kick backwards to the left, then to the right, then to the left again, and so on.
  • Establish a rhythm, then begin aiming to touch your toes with both hands each time you kick backwards. Make sure you return to a straightened position for each landing.

Trampette Exercises

Try these exercises on a mini trampette at home!
Skis exercise
  • Start bouncing on the trampette (don’t leap up into the air – use small bounces, barely allowing your feet to leave the bounce trampette).
  • Once you’ve warmed up, you can start performing your twists. With every other bounce, make a ‘skiing’ motion with your arms, swinging both of them backwards in unison as if you were skiing down a hill with a ski pole in each hand.
  • As you’re doing this, keep your feet close together and jump from one side of the trampette to the other with each bounce. Aim to land both feet on the left half of the trampette, then the right half, and keep alternating like this for a total of 20 bounces.
Peek-A-Boo exercise
  • Warm up with a series of small, controlled bounces on your trampette.
  • When you’re ready to start the exercise, begin opening and closing your legs, alternating between these two positions with each bounce. Land with your feet close together, then spread shoulder-width apart, then together again, and so on.
  • Once you’ve established a rhythm, you can begin accompanying your leg movements with ‘peek-a-boo’ arm motions. Raise your arms in front of your face, bent at the elbows, wrists together as if you’re wearing handcuffs. Each time you land with your feet apart, open your arms as well so that they’re no longer in front of your face. Then put your arms together again for the next landing.
  • Keep doing this for a total of 10 peek-a-boos.
Arm Pumps
Arm Pumps exercise
  • Start with some small bounces to warm up. Once you get going, raise your arms up in the air and begin flexing your elbows, pumping your arms up and down.
  • Keep doing this in time with your bounces – 1 bounce up, 1 bounce down, repeat.
  • Continue for 10 complete pumps. You may wish to hold a small soft-grip weight in each hand as you perform this exercise
Want to try out these trampoline exercises for yourself?
Book your visit to Jump Factory Basingstoke now!
We will be running regular JUMP FITNESS classes in the near future – please follow us on Facebook or Twitter for updates!

DISCLAIMER: The exercises and workouts on this website are for educational and entertainment purposes only and should not be interpreted as a recommendation for a specific treatment plan or course of action. Exercise is not without its risks, and this or any other exercise programme may result in injury. Potential risks include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effects of over-exertion such as muscle strain, abnormal blood pressure, fainting, heartbeat disorders, and – in very rare instances – heart attack. To reduce the risk of injury, please consult a healthcare provider for appropriate exercise prescription and safety precautions before beginning this or any other exercise programme. The exercise instruction and advice presented here are in no way intended as substitutes for medical consultation. We disclaim any liability from and in connection with this suggested exercise programme. As with any exercise routine, if at any point during your workout you begin to feel faint or dizzy or experience any physical discomfort, you should stop immediately and consult your healthcare provider. Please watch our safety video for further guidance.
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