Trampoline Workouts You Can Do Right Now

Think a trampoline is just for kids? You’d be wrong.

A trampoline is one of the most effective items of sports equipment you could own. It can strengthen your core quickly, improve your balance, and give you a good cardio workout all at the same time.

Here is a routine to follow that can help you to get fit fast.

1. Start with jumping jacks. Begin warming up with some jumping jacks in the middle of the trampoline. You can mix in some high-knee running in place as part of your warm up as well.

2. Move into Pop-Ups. A Pop-Up happens when you sit down on the trampoline and then get to your feet as fast as possible. Try doing a series of 10 Pop-Ups in quick succession. For added abdominal work, reach across your body with opposite arms on each Pop-Up. You can also lift your legs off the trampoline surface, contract your abdominal muscles, and then hold that position for 20 seconds.

3. Lateral jumps. Go to one edge of the trampoline. Stand on the foot that is closest to the spring mats or pads. Then jump to the other side of the trampoline, landing on your opposite foot. When pushing off for the jump, do so with the foot that is in contact with the trampoline surface. If you can’t reach the opposite side, go as far as you can. Complete as many jumps as possible in 30 seconds, then rest 10 seconds. Repeat 3 times.

4. Plank to Push-up. Place your body into a standard plank position. Make sure that your forearms are in solid contact with the middle of the trampoline’s surface. From that position, transition to your hands and complete a standard push-up. Then return to the plank position. For this exercise to be effective, your abdominal muscles must be engaged during the entire process. Complete as many push-ups as possible in 30 seconds, then rest 10 seconds. Repeat at least 3 times.

5. Bounce Ups. Now move into a standing position in the center of the trampoline. Jump up in the air, but allow yourself to land on your buttocks. You must kick out your legs and keep them straight for the impact. If your legs are not straight out from your body, you could hurt your back. The trampoline will rebound you back into the air after your buttocks hit. Now extend yourself back into a standing position. That is one complete bounce up. Try to complete a series of 10 in quick succession.

6. Standard bounce. Then jump on the trampoline for 5 minutes, attempting to achieve as much height as possible. You can rotate your arms to achieve greater heights with each bounce. The goal is to learn body control in the air.

You can then go back to #1 and repeat the entire series as many times as you wish.

Some of the best rebounders for trampoline exercise include workout DVDs that can be followed as well.

Trampolines can provide a surprisingly good workout in just minutes. Try one out for yourself today.