At home workouts with a trampoline

At Home Workouts With A Trampoline

At home workouts with a trampoline

At home workouts with a trampoline is my go to way of exercising. I have four girls so I don't have time to drive back and forth to the gym! Besides, we live in a rural area so the thought of driving to go work out just puts me off. This way, it's convenient and fun! I try to fit exercise in at least once or twice a week, but a little more when the weather warms up for summer days!

Note; This post contains affiliate links. This means I make a small commission if you decide to make a purchase, which is of no extra cost to you.

Working out on a trampoline has many benefits. One being, it helped strengthen my pelvic floor muscles! The best part is, if you have kids you most likely already have a trampoline. That's a great bonus because you don't have to spend any more money!

Benefits of Jumping On A Trampoline

At home workouts with a trampoline

A study by NASA shows that 10 minutes of bouncing on a trampoline is a better cardio workout than 33 minutes of running. Another time saver for busy mums! There are many benefits of jumping on a trampoline and here are some of the things I found interesting.

  • Rebounding improves balance and heart and lung fitness.
  • Helps reduce the risk of osteoporosis.
  • Helps increase you body's metabolic rate so you burn fat faster.
  • Improves digestion and gut health. The rhythmic up-down motion stimulates the muscles that make up the digestive tract.


You're probably wondering what else you can do besides jumping, right? I was thinking that too when I first tried a trampoline exercise class, but can most exercises you would do on a flat surface. FYI, some of the routine requires a trampoline at least 8 ft in size. Unless you have great balance and can always land in one place! OK, let's get moving!

My Workout Routine on The Trampoline

1. Warm up

  • Start off with some soft, easy bounces for 1 minute.
  • Calf stretches –¬† Continue bouncing but this time as you're about to land, put one leg in front, point your toes up towards you. All the weight should be on the back leg. 20 reps.
  • Toe point – Jump up then point your toes while you're in the air. 20 reps.

2. workout

  • Butt kicks – Bend at the knees in the air and kick your butt! 20 reps.
  • Side touchThis is for people with bigger trampolines (I have a 13 feet!). Start¬† by standing on one side of the trampoline. Then side shuffle to the other side, bend down and touch the side of the trampoline with the arm from the direction you came from.
  • knee highs – Jump up and bring your knees to your chest, get them up as high as you can! 20 reps.
  • Squat hold – Squat and hold for as long as possible.
  • Sprint – Sprint on the spot for as long as possible
  • Repeat Squat hold.
  • Repeat sprint.

At this stage your legs will be killing you (good job!) so it's time to tone those abs! 20 reps.

  • Knee touch – Lay on your back, bend your legs, knees up. Straighten up your arms and reach towards your knees until you get to the top of them.
  • Ankle touch – Lay on your back, bend your legs, knees up. Arms by your side then touch your ankle, one side at a time.
  • Toe touch – Lay on your back, straighten your legs and lift them up, keeping your toes pointed to your head. Place your arms back behind your head and make sure they're straight. Then keeping your arms straight, lift up and touch your toes.

Back to jumping – 20 reps

  • Star jumps
  • Butt kicks
  • Knee highs – 20 reps each leg.
  • Sprint on the spot
  • Star jumps
  • Sprint on the spot

3. warm down

  • Calf stretches
  • Soft bounces.

Conclusion to At Home Workouts With A Trampoline

There you have it guys, my at home workouts with a trampoline. That's about a 20 minutes workout depending on your speed. I love it because it's quick, easy and fun! I'd love to know how this works out for you ladies. If you have anything else you added to the routine, I would love to know about it so I can add it to mine! Happy jumping.

Please help me share this through any of the social media icons I've provided!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.