7 Best Trampoline Workouts To Try Cardio and Toning

Working out with your hectic everyday routine can be difficult. But trampolining offers a great way to get an effective workout without hitting the gym or running around town. Not only do they provide a fun and fresh way to get in some cardio and toning, but they also offer a range of health benefits, such as improved balance, coordination, cardiovascular fitness, and flexibility.

In this article, we’ll discuss the 7 best trampoline workouts for cardio and toning. From pike jumps to seat drops, we’ll explain how each move increases strength, agility, and flexibility while burning calories effectively. So put on your workout gear, grab that water bottle, and let’s jumpstart into a fitter, healthier version of yourself!

Benefits of Integrating Trampolining into Fitness Routine

Benefits of trampoline workouts

The following are the important benefits of using a trampoline for a workout:

  • Increases cardiovascular endurance and general fitness
  • Burns calories and fat more effectively than other exercises
  • Improves balance, agility, and coordination
  • Promotes flexibility
  • Low impact, reducing the risk of injury
  • Fun and engaging alternative to traditional exercises

Types of Trampolines Used For Workout

Two types of trampolines are used in workouts, including mini-trampolines and outdoor trampolines. Let’s look at what each one offers and how they can help you reach your fitness goals.


A mini trampoline is great for those seeking a low-impact cardio and toning workout. They are perfect for both beginners and advanced fitness levels, as they can be adjusted to suit your unique needs.

Mini-trampolines are also small and compact, making them ideal for those with limited space. Some features to look out for when selecting a mini-trampoline include adjustable height, durable construction, and anti-slip feet. In addition, this type of trampoline is ideal for performing various exercises, such as tuck jumps and squat jumps.

Outdoor Trampoline

Outdoor trampolines are an excellent option for those wanting to get in an intense and effective workout. They come with several features, such as adjustable bouncing levels and foam-padded frames for extra safety. They also have a spacious design, making them ideal for larger groups of people.

You can even have competitions with friends and family to make your workout session more enjoyable. In addition, rebounders are perfect for performing a range of exercises, such as jump squats, burpees, and tricep dips.

You also might be interested in: Best Outdoor Trampolines

Trampoline Workouts To Try For Cardio And Toning

Here are 7 trampoline workouts to try for a total body workout. These exercises target various muscle groups and can help to improve your overall fitness. However, it would be best if you prefer doing them on large outdoor trampolines for maximum results.

1. Pike Jump

pike jump

This exercise is excellent for toning and strengthening your core, legs, and arms. It also works to improve your balance and coordination. Pike jumps are best if you are a beginner.

  • Place your feet on the trampoline, shoulder-width apart, and keep your arms by your side.
  • Push off the mat with your toes and jump up into a pike position, bringing your feet forward while pointing your toes.
  • As you land, bring your feet back to starting position and repeat.

For more details, check out this video.

2. Split Pike Jump

split spike jump

You could try the split version if you want a more intense pike jump. This exercise works your arms, abs, glutes, and legs. Even better, it helps to improve your flexibility and agility. Those who have experience with pike jumps can give this exercise a try.

  • Begin in the same starting position as the regular pike jump.
  • Jump up and split your legs, bringing one leg forward and the other back.
  • Tighten your core and land in the same position.
  • You can repeat the same move with alternating legs.

Watch this video for learning more.

3. Hands and Knees Jump

hands and knee jump

Knee jumps are great for strengthening your lower or entire body because they work your primary muscle groups (glutes and quadriceps) and your auxiliary muscle groups (hamstrings, hip flexors, and core). While jumping is a great way to work your buttocks, isolating them even further is the goal of the knee jump. Similarly, hands jump target your arms, chest, and core. Here’s how you can do them together:

  • Get into a plank position with your hands on the trampoline.
  • Jump your feet forward towards your chest while keeping your knees slightly bent.
  • Jump your hands out and push off with your toes.
  • Pull your legs back and land so that your arms, core, and legs are engaged.

For more insights, check out this video.

4. Squat Jumps

squat jumps

Squat jumps are beneficial for many reasons, including weight loss (especially in the thighs), muscular gain, enhanced balance, and agility. Most training programs include squats in some form, from traditional barbell back squats to the more challenging Bulgarian split squat.

Squat jumps are unique because they combine elements of both strength and cardio, making them an effective way to work your muscles while simultaneously burning calories. Here’s how you can do them:

  • Stand with your feet shoulder-width apart.
  • Squat down and jump up explosively, pushing off the trampoline with your toes.
  • If you want to add intensity, clap your hands together in the air as you jump.

For learning more, check out this video.

5. Seat Drop

seat drops

Another exercise to add to your trampoline workout routine is the seat drop. This move is excellent if you want to work your core as well as your limbs.

  • Start by standing in the center of the trampoline and bending your knees.
  • Lean back, keeping your knees bent until you touch the trampoline mat with your buttocks.
  • Lift yourself back up using your arms and legs and repeat the movement 8-10 times.

Watch this video to learn more.

Rebounder Workout

We have also picked up a couple of exercises that you can do on your rebounder with ease. Let’s learn about them:

6. Pelvic Floor Jumps

It is a fantastic low-impact cardio activity that has been shown to boost cardiac fitness, balance, and muscular strength and may even improve pelvic floor muscle performance. People with bladder control issues should try this exercise for the best results.

  • Stand with feet hip-width apart on a trampoline.
  • Put your arms at the sides and raise the heels off the trampoline.
  • Jump up and land back on the trampoline with feet shoulder-width apart.

7. Jumping Jacks

Doing jumping jacks can increase one’s stamina, lower blood pressure, and pulse rate at rest, lower the chance of arterial disease, speed up the metabolism, and aid in maintaining an ideal weight.

  • Bring your feet together and your arms to the sides of the body.
  • Jump up while extending both arms out and legs apart.
  • Keep the arms overhead while jumping back down.

Safety Measures for Trampoline Workout

The following are the important safety measures:

  • You should jump in the middle of the mat.
  • Do not wear footwear when jumping.
  • Don’t do somersaults since they put your vertebrae and spine at risk.
  • Avoid crashing into the trampoline’s safety net.
  • Get off by climbing or stepping down slowly.

Frequently Asked Questions

Is jumping on a trampoline good for toning?

Yes, jumping on a trampoline is a great way to tone your muscles. It provides low- and high-intensity exercises that can help you work on all kinds of muscles, including your abs, arms, and legs. Additionally, the constant bouncing motion helps increase the amount of oxygen in your blood and heart rate, enabling you to burn more calories.

What is the best exercise to do on a trampoline?

The best exercise to do on a trampoline depends on your goal. If you’re looking for a full-body workout, jumping jacks are a great option. On the other hand, if you want to focus on toning, then squats and lunges can be effective.

How long should you do trampoline workouts?

That depends on your fitness level and the intensity of the workout. Generally speaking, it’s recommended that you do at least a 30-minute trampoline workout three times per week. You can add more time if you want to increase your cardio and intensity.


Trampoline exercises are a great way to get in shape and tone your muscles. They can be done as part of an overall fitness program or as a stand-alone workout. In addition, you can customize your trampoline workout with many different exercises to fit your specific fitness needs. Out of the 7 workouts mentioned above, which one are you going to try first? Do let us know in the comments section.

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