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10 minutes of trampolining burns the same amount of fat as 30 minute run.

Forget running, ballet and even hot yoga. Can you guess what the latest trend to capture the fitness world is? Trampolining. That’s right. You guessed it. There has been a surge in trampoline sales since Spring 2020 largely in part due to Covid but also because the all-body aerobic workout is no longer just for kids.

Adults are ditching boring routines in favour of the fun-filled jumping fitness exercise, by purchasing a trampoline for home and or garden or by attending a dedicated trampoline class and or a specialist trampoline park which have been springing up left, right and centre to accommodate its growing popularity.

For those of us time poor then a trampoline workout is a very effective way of burning calories in a short space of time helping you to lose weight and improve your health. Did you know that just 10 minutes of trampolining burns the same amount of fat as 30 minute run? A trampoline workout proves to be more effective so hang up your running shoes and instead pull on your favourite trampolining socks. Moderate to vigorous trampolining through the use of repetition exercises ensures that jumping is a great way to exercise on your trampoline for adults and there are many easy trampoline exercises for beginners to get started with some of which we will come on to later.

The American Council on Exercise (ACE), say that this non-conventional form of exercise may be beneficial for people who don't enjoy traditional cardio workouts, who want to try a different type of cross-training, or who are looking for a low-exercise alternative to pounding the pavement. Trampoline workouts can be easier on joints, says ACE Chief Science Officer Cedric X. Bryant, Ph.D., although you should still get cleared by a doctor or physical therapist if you have injuries or ongoing issues.

How many calories can you potentially burn whilst jumping for fitness on a trampoline for 10 minutes depends on several factors such as your age, weight, sex, the intensity of your workout and the bounce factor of trampoline.

Some of the factors mentioned above are out of hands but two of them can be controlled: the intensity of the workout and the quality of the trampoline.

The higher the intensity the more calories that you will burn. If you are new to performing trampoline exercises for weight loss then you should start with a moderate workout and aiming to progress to a more intense bounce workout as your stamina and fitness improves.

How often do you dread going out for a run, especially after a long day at work? That’s not the case for trampolining. If you’ve ever played on a trampoline or bouncy castle with children you’ll understand it’s a constant source of entertainment without the feeling that you are having to do something difficult such as running. And a fitness trampoline workout geared toward trampoline exercises for weight loss is no different.

Although you’ll be working hard and burning fat throughout, you won’t notice the hard work much like you do on a treadmill. Time flies when you’re having fun - before you know it, you’ll have completed a 30 minute workout.

Running Vs Trampoline?

Running for 30 minutes can burn anywhere from 200 - 300 calories. Simple, up-and-down bouncing on your trampoline burns very similar calorie numbers. However, if you incorporate other trampoline jumping fitness exercises during trampoline bouncing, you could potentially burn double that number.

Intense, repetitive trampoline jumping means that your muscles contract and release more frequently than almost any other form of exercise. This increases their strength and tones them at the same time. Vigorous exercising whilst trampolining doesn’t just work out your leg muscles, you are also giving your stomach and core muscles a good workout because you’re twisting yourself to stay balanced whilst moving in the air.

How does jumping on a trampoline burn more fat that running?

Whilst jumping on a trampoline it is helping to exercise the whole body. The g-force that bouncing produces helps to build muscle and burn fat quickly. In turn this firms up every part of your body – including legs, thighs, arms, hips, and stomach. It also has the added benefit of improving agility and balance!

NASA has researched the benefits of trampolining as a means of finding an effective way for their astronauts to regain bone and muscle mass after being in outer space. NASA discovered that a trampoline workout:

Can work the entire body without applying excess pressure to the legs and feet.

Increases oxygen uptake about 68% more than running does due to the increase g-force.

Benefits the body on a cellular level at a greater rate than other methods of exercising such as running.

“One downside of running is that it can lead to orthopedic injuries,” says John Porcari, professor of exercise and sport science at the University of Wisconsin La Crosse. But even though the motions are similar in jumping, the trampoline absorbs some of that shock, causing the impact forces felt on the feet and lower extremities to ease up, he says. “It absorbs the shock compared to when you pound on the pavement, and that makes it seem easier than it is.”

Trampoline Exercises for Weight Loss

If you’re looking to include a workout on a trampoline for adults into your regular fitness regime, here are some easy trampoline exercises for weight loss to get you started:

Straight Jump

In this traditional trampoline stance, arms and knees are bent slightly while you bounce up and down.

This simple movement will effectively burn calories, loosen joints and ligaments, warm up your body, and prepare you for a high-intensity workout.

Light bouncing on the spot also offers an excellent method to cool down after your workout is complete.

Test your fitness by bouncing on the spot for a 2-minute period. How many times can you bounce up and down? Check your results after a month, to see how your speed and agility has improved!

Straight Jump and Forward Lunge

Tuck Jump

For a tuck jump, begin with a couple of traditional trampoline bounces to gain momentum.

Then, as you bounce higher, bring your knees to your chest at the top of the bounce. You can also alternate knees.

The higher you bounce, the more energy your body will use (and the more calories you will burn).

Tuck your knees under your trunk for a more intensified core workout, that will also build stability and strength.

Tuck Jump

Jumping jacks

When doing jumping jacks, bend your torso slightly forward. You can also do this exercise by raising your arms to shoulder height instead of lifting them overhead.

Stand with your feet together and your arms alongside your body.

Lift your arms overhead as you jump your feet apart.

Then jump back to the starting position.

Continue for 1 to 3 minutes.

Jumping Jacks

Pike Jump

This is a chance to really get your core working with pike jumps. This requires straight legs pointing outwards at a right angle to your hips as you touch your toes right out in front of you in the air.

Repetitively jump side-to-side, and even front-to-back, with your feet together, landing and taking off at the same time.

This bounce is excellent for toning and conditioning the core stomach muscle groups.

Try to complete as many sets as possible in 30-60 seconds, before having a short rest and starting again.

Pike Jump

Hands and Knees Jump

This one makes use of multiple parts of your body for toning.

You want to bounce up with a flat back, before landing in a 'cat' like position on all fours.

Remember to keep strong hands and knees when you land. Also, make sure to really stretch those arms up when you jump before you land.

Start slow and try to perfect your posture with the hands and knees jump.

Gradually increase the duration of each interval, to achieve a high-intensity cardiovascular workout.

Hand and Knees Jump

Split Pike Jump or Straddle

A split pike bounce is like a star jump and has traditionally been used in gymnastics or aerobics training – but it's much more fun on a trampoline!

Split pike jumps on a trampoline will develop cardiovascular fitness, endurance, and coordination.

Aim for 30-60 second sets, with short breaks in between.

Start with your feet together and arms at your side.

Jump high in the air, separating your legs, and lift your arms up to create the star position at the top of each bounce. Land in the same position as your starting point.

Split Pike or Straddle

Squat jumps

Stand with your feet under your hips and your arms alongside your body.

Jump up and spread your feet wider than your hips.

Land in a squat position.

Bend your knees so your thighs are parallel to the floor.

Extend your arms straight out in front of you.

Stand up straight to return to the starting position.

Do 1 to 3 sets of 8 to 12 repetitions.

Squat Jump

Seat drops

From standing, jump up and extend your legs straight out.

Keep your legs extended as you land on your bottom.

Place your palms down for support.

Jump back up to standing.

Continue for 1 to 3 minutes.

Seat drop jump


This exercise develops coordination and works your upper body, back, and core. 

Stand with your feet directly under your hips and your arms alongside your body.

Jump up and turn your legs to the left as your rotate your upper body to the right.

Return to the starting position upon landing.

Then jump up and turn your legs to the right as you rotate your upper body to the left.

Do 1 to 3 sets of 8 to 16 repetitions.

Twist Jump

Pelvic floor jumps

This exercise targets your pelvic floor and thigh muscles.

Place a small exercise ball or block between your knees.

Slowly and gently jump up and down.

Focus on engaging the muscles in your pelvic region.

Squeeze the ball by engaging your inner thighs.

Continue for 1 to 3 minutes.

Pelvic Floor Jump

Buy a workout trampoline for adults today 

Trampoline Calorie Calculator 

If you would like to work out how many calories you can burn whilst jumping on a trampoline then check out the Calories Burned Trampoline Calculator. The variables are firstly; weight which means that the heavier a person is the more effort he or she requires to exercise but consequently the more calories he or she will burn and secondly; the intensity of workout i.e. a vigorous exercise trampoline workout will burn more calories than a moderate jumping exercise routine.

Tips for Staying Healthy

Always use a trampoline with a safety net, handlebar, or safety rail for extra protection.

Position your trampoline so it’s far away from things such as furniture, sharp corners, or hard objects.

Use proper form by maintaining good posture. Keep your spine, neck, and head in alignment, and don’t allow your head to move to the front, back, or side.

Always jump using slightly bent knees instead of locking them. 

Keep a water bottle nearby and stay hydrated throughout your trampoline workout.

Start with an achievable duration such as a 20-minute workout for beginners and gradually build in extra intervals to reflect your increasing fitness levels.

Don’t attempt any jumps that you don’t feel comfortable with.

Ensure that you take adequate rest periods between exercise sets.

Warm up and cool down properly with simple bouncing sets and muscle stretches.

Practice sun safety. Wear a secured hat and sunscreen if necessary to protect from UV conditions. 


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