The Benefits of Rebounding + 6 Trampoline Exercises To Get Started


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When you hear the term rebounding, the first thing that probably comes to mind is hovering under the basketball hoop to try and grab the ball as it bounces off the backboard or rim. 

And while this is certainly an instance of rebounding, rebounding is also a unique form of exercise that involves performing exercises on a mini trampoline.

Trampoline workouts are fun, effective, and approachable for beginners and advanced athletes alike, and as a low-impact exercise, rebounding has become a particularly popular workout among older adults or those with bone and joint conditions such as osteoporosis or osteoarthritis.

In this article, we will discuss the effects of rebounding exercise, the benefits of rebounding, as well as easy rebounding exercises for beginners to try.

We will cover: 

  • What Is Rebounding Exercise?
  • 7 Benefits of Rebounding
  • Rebounding Exercises for Beginners 

Let’s get started!

Three people doing a single-leg balance on rebounders.

What Is Rebounding Exercise?

Rebounding is a type of cardio, or aerobic exercise that typically involves jumping, sprinting, jogging, marching, or stepping on a mini trampoline called a rebounder. 

When you land on the trampoline, the springs or bungees that tether the mini trampoline surface to the frame allow a bounce or give in the rebounder.

This reduces the impact stresses and helps propel your body upward.

Rebounding jumps or steps may be fast or slow, vigorous or relatively slow, and may be performed continuously to increase cardiovascular endurance or done in short, high-intensity bursts followed by periods of rest to increase metabolic rate, speed, strength, and explosive power.

7 Benefits of Rebounding

So, what are the effects of rebounding?

By performing exercises on a rebounder, you can have the high-intensity, high-impact sensation of running or jumping on land, but the springy rebounding effects of the mini trampoline surface attenuate the shock and impact stress of the exercise.

For this reason, there are many benefits of rebounding exercises, including the following:

A close-up of feet in the air just above a rebounder.

#1: Rebounding Exercise Increases Bone Density

High-impact exercises like running and jumping are particularly beneficial for increasing bone density.

When you run or jump, your body is in an airborne position, at least briefly, during the movement, which means that you have to land on your feet with not only your full body weight but also additional forces due to the acceleration of gravity.

In fact, studies show that the impact forces with running are about 2-2.9 times your body weight per step.

Bones react to these stresses and adapt over time by increasing the mineralization content, building a denser matrix to help withstand stress.

One of the primary benefits of rebounding workouts is that the bounciness of the rebounder trampoline surface reduces the stress on your bones and joints while still being a load-bearing high-impact activity.

Studies show that rebounding strengthens bones, which can reduce the risk of osteoporosis and bone fractures.

A person balancing on a rebounder. Balance is one of the benefits of rebounding.

#2: Rebounding Exercise Can Improve Your Balance

Studies show that one of the benefits of the rebounder is that rebounding workouts can improve balance and proprioception.

This is another reason that rebounding can be a particularly beneficial form of exercise for older adults. Improvements in balance and stability can potentially reduce the risk of falls.

Because the rebounder has an unstable, bouncy surface, you have to balance and stabilize your body during rebounder exercises. 

Even if you use a rebounder with a handrail, you can still improve your balance somewhat because the unstable surface recruits the smaller stabilizing muscles in the ankle, hips, and core, but to really strengthen these muscles, try to perform rebounding exercises without holding on.

#3: Rebounding Workouts Burn Calories

The benefits of the rebounder can certainly extend beyond weight loss and calorie burning, but almost everyone appreciates the ability of exercise to burn calories and promote healthy weight management.

Any form of movement or physical activity, including rebounding exercises, helps burn calories, which can help support weight loss. 

The Compendium of Physical Activities reports that rebounding exercises involving jogging on a mini trampoline is equivalent to 4.5 METs, which is slightly more than walking at 3.5mph on a level surface (4.3 METs).

To increase the number of calories you burn rebounding, increase the intensity and or duration of your rebounding workouts.

For example, rather than marching or jogging on the rebounder at a steady pace, try a high-intensity interval training (HIIT) workout with bounding or sprinting on the rebounder.

You can also gradually but progressively increase the length of your workouts. This will not only burn more calories but also improve your cardiovascular endurance.

Three people jumping on rebounders.

#4: Rebounding Can Lower Blood Sugar 

Studies show that, like other types of aerobic exercise, rebounding can help control blood sugar levels.

This can be helpful for those with prediabetes, type 2 diabetes, or insulin resistance.

#5: Rebounding Can Reduce Joint Pain

Even though rebounding is technically a high-impact exercise, the actual impact stresses are low because the bouncy quality of the rebounder attenuates shock and absorbs much of the impact stress.

This makes rebounding a joint-friendly exercise appropriate for those with knee pain, hip pain, back pain, or arthritis.

Consistently performing rebounding workouts can also potentially reduce the risk of low back pain because rebounding can strengthen the core and glutes.

As these muscles get stronger, you are able to actively recruit them during other exercise or functional movements of everyday life and maintain better posture and movement mechanics, which can reduce the stress and strain on your lower back.

A person jumping on a rebounder outisde.

#6: Rebounding Workouts Are Fun

Another one of the benefits of rebounding workouts is that they are fun and feel reminiscent of playing.

Additionally, like all forms of aerobic exercise, rebounding can elevate your mood and reduce stress and anxiety, promoting feelings of well-being and happiness.

#7: Rebounding Is Affordable 

One of the benefits of rebounding is that it makes a great form of exercise for at-home cardio workouts. 

Most cardio exercise equipment, such as treadmills, elliptical machines, indoor cycles, and stair steppers, are quite expensive and take up a lot of room. Even the best rebounders or mini trampolines for exercise cost in the neighborhood of $100 or less, and many fold up when not in use.

This makes trampoline exercise a cheaper option for cardio workouts at home for those on a budget.

Rebounding Exercises for Beginners  

Many beginners who have never used a rebounder before are quick to assume that the only trampoline exercises you can do are jogging or marching in place, but there are actually a handful of other rebounder exercises for beginners and advanced athletes alike.

Here are some of the best rebounder exercises to boost your fitness:

A person jumping on a rebounder.

Single-Leg Bounces

Single-leg bounces are one of the best rebounder exercises for beginners because it is easy to learn, yet it provides many benefits, from strengthening your glutes, quads, hamstrings, calves, core, and ankles, to developing balance, coordination, and endurance.

Bounce up and down on one leg without alternating legs. Keep your joints stacked on the supporting leg so that your ankle, knee, and hip are aligned.

Keep hopping for 30 to 60 seconds or longer, depending on your endurance, balance, and level of fitness.

Switch sides when you need a break and repeat on the other leg.

Rebounder Marching

Before you even progress to jogging on the rebounder, one of the best beginner rebounder exercises to try is marching in place.

This exercise helps get you comfortable balancing on the rebounder as you move, engaging your muscles and using your core to help keep you stable.

Depending on your level of fitness, rebounder marching also improves your aerobic fitness. Plus, you can improve your endurance, or stamina, by gradually increasing the duration of time you march without stopping.

A person on a rebounder.

Rebounder Squats

We often only think of cardio rebounding exercises, but you can do strength training rebounding exercises as well.

The unsteady surface of the rebounder makes it more difficult to perform any sort of strength training exercise, such as push-ups, planks, or squats because you have to engage your core and smaller muscles that control the hips and ankle to stabilize your body.

A good strength training rebounder exercise for beginners is basic bodyweight squats on the bouncy mini trampoline surface.

The goal is actually to move as slowly as possible because this will require your muscles to work harder to stabilize and balance your body.

Progress to jump squats as you get stronger.

In-And-Out Jumps and Jumping Jacks

This is a good rebounder exercise to improve hip mobility and leg strength.

Jump your legs in and out, either just doing the legs portion of jumping jacks or the full movement.

Two people on rebounders.

Rebounder Jogging

Basic jogging on the rebounder is a great exercise for beginners and advanced athletes alike. 

This exercise increases your heart rate and improves aerobic fitness. 

You should be bouncing up and down with quick feet rather than jumping up high with a slower cadence. Picture yourself like a deer prancing in a meadow.

Rebounder Running and High Knees

Progress to running and sprinting in place with high knees as you get fitter.

Shake things up in your fitness routine by trying the bouncy benefits of rebounding. For more cardio ideas, check out our article: Alternatives to Running: 16 Fun Cardio Ideas For Your Next Workout

A person doing a plank on a rebounder.
Photo of author
Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

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