Calories Burned for Trampoline Jumping (Rebounding Mini Trampoline)

How much weight will I lose jumping on a Trampoline?

Trampoline Workouts can be super entertaining! They are accessible, easy, and will surely make you feel like a child all over again. Combined with healthy, clean diet practices and done regularly, trampoline workout can help you effectively lose a lot of weight.

A study by John Porcari, Ph.D., and his team of researchers in the Department of Exercise and Sport Science at the University of Wisconsin–La Crosse showed the amount of calories burned was around 12.4 kcal per minute for men and 9.4 kcal per minute for women during mini-trampoline rebounding exercise, excluding the warm-up and cool-down periods.

As per these figures, you can burn 564-744 calories from about an hour of trampoline jumping.

Rebounding on a trampoline can definitely be a part of your weight loss routine. You need to simply create a caloric deficit through a combination of trampoline workout and diet geared to help you lose weight. Simply put, you need to make sure that you lose more calories through exercise than what you eat. To lose one pound per week, you need to have a 3500 calorie deficit per week. Therefore, you need to create a 500 calorie deficit per day.

As you can see, diet plays a decisive role if you are choosing to lose weight through a trampoline workout routine.

Calories burned rebounding mini trampoline

There are quite a few different kinds of trampolines that you can choose from. The mini trampoline is the one most commonly used for weight loss programs. It is also called the rebounder. These might look like large trampolines that you see kids jumping on, during parties and at malls. However, they are actually designed for use by a single adult at a time.

A study published in The German Journal of Sports Medicine revealed in 2018 [1] that Mini-trampoline workout can come into being substantial aerobic intensity and energy expenditure.

In order to estimate the effect of mini-trampolines rebounding exercise on jumping, strength and aerobic capacity performance, 21 volunteers were randomly divided into the experimental intervention group and contrast group, average 10 cases for each group.

The contrast group did not get any intervention, and the experimental intervention group finished an eight-week workout on mini-trampolines( 3 times per week). Studies have shown that jump training or trampolining improves aerobic capacity and jumping power. The amount of calories burned were average 9.7 kcal per minute (9.7±2.5kcal/min) for volunteers in the experimental intervention group and had a MET value of 8.9 (6.6-11.1 METs).

In another study[2] by MacGlone using a reliable way of respiratory gas analysis, volunteers burned an average of 9.45 kcal per minute During the mini-trampolines workout.

Researchers [3] by Working Group of Gender Cardiovascular Disease of the Italian Society of Cardiology in 2017 designed an experiment to estimate the exercise intensity and the amount fo calories burned during mini-trampoline rebounding for overweigh woman.

18 overweight women (average BMI: 26.8 ± 1.6 kg/m2) were involved.

The results of the experiment revealed that the calories burned during mini-trampoline rebounding was round 6.9 kcal per minute (6.9 ± 0.8 kcal/min) and equivalently 317.3 kcal in 45 minutes of rebounding. mini-trampoline rebounding exercise can be recommended for an overweight female population.

According to ACSM, a person should burn around 200 calories – 300 calories in 30 minutes of physical activity workout. The exercise intensity is equivalently around 6.7 kcal per minute – 10 kcal per minute.

From these studies above, we can know that the amount of calories burned during mini-trampoline rebounding exercise fall in within the range.

The results is encouraging!

Rebounding can give your muscles a very impressive workout. Rebounding sessions can be even more effective than running for the same account of time!

Calories burned rebounding vs running

Running at speed of 5 mph (8 km/h) for 30 minutes can burn around 294 calories. Calories burned rebounding for 30 minutes in your trampoline can burn anywhere from 284-372 calories. Additionally, you can incorporate some clever exercises in your routine. This might help you burn potentially double that number!

A study published in the International Journal of Sports Science [4]revealed that positive results.

In order to examine whether mini-trampolines more effective than Running on reducing fat and weight and improving jumping power,12 healthy, untrained volunteers were separated in the running groups (running on a treadmill) and a trampolining group. Running groups exercises at the intensity with 60% of maximum heart rate, and 75% for trampoline group.

Experimental result:
Body fat % decreased by 31.61% in the trampoline rebounding exercise group and by 20.3% only in the control group (running group).

The results revealed that people in the trampoline group, had a significantly higher reduction in body fat%, and higher Increment of VO2max, compared to running group.

What muscles does a trampoline workout target?

Trampoline workout can exercise your entire body. The gravitational force that trampolining puts up as resistance against your body muscles will exercise and build them, aside from burning fat very quickly.

Trampoline routines exercise muscles in your legs, thighs, arms, hips and stomach. Your leg muscles can be worked very hard, since your body weight and gravity work as resistances here.

Repeatedly jumping on a trampoline will make your body muscles undergo increased contractions. They also relax more frequently than in any other exercise. The repeated and rapid contraction and relaxation help tone your leg muscles very well.

Twisting yourself to stay balanced as you move up and down the air is an integral part of the trampoline workout. This will train and strengthen your stomach and core muscles. Additionally, your abs and back muscles contract and relax rapidly with every jump.

By adding some simple exercises to your routine, you can end up working a lot more muscles! Try mid-air splits to stretch out your legs and improve your body balance and reflexes.

Will a trampoline workout improve my flexibility?

Trampoline workouts are an excellent way to boost your flexibility. A trampoline is the perfect stretching surface. Its elasticity makes it ideal for stretching safely.

The key to being good at stretching is to be consistent at it. Instead of pushing yourself to achieve your goals rapidly, be patient with your gains. You will eventually see results in a few weeks, depending on several individual factors, like weight, the initial level of flexibility, and so on.

We are usually made familiar with static stretching, where you complete one stretch at a time and hold it for about 30 seconds. Dynamic stretching, on the other hand, is a lot more effective at increasing your flexibility. A trampoline workout is a brilliant way for your body to do dynamic stretching.

Warm-up with some basic bouncing. This will prevent any extra sudden stress and nullify the risk of painful cramps in case you are exercising after a while.

Incorporating flexibility exercises can make your routine so much more exciting! These could be bounce squats, or in-air leg splits, woven within your jumping session. Focusing on dynamically stretching one muscle group at a time for the most impressive results.
Finally, conclude your routine with a relaxing session of static stretching on your trampoline mat.

What are some tips for beginners?

Trampolining is a lower body exercise that focuses on working your muscles and cardiovascular system. Whether you are looking to lose weight or just learn trampolining tricks, here are some tips for all beginners –

    • Improve balance

Try out simple exercises using one leg to slowly build your balance. Start by warming up your foot and your ankle on the ground, and then simply jump up and down on the trampoline to build strength.

    • Warm up well

Before starting any trampoline workout, ensure that you are well warmed up. Try going for a quick 20 minute jog and doing some basic bodyweight exercises. This will help you get your heartrate up and prepare your body for a stronger workout.

    • Challenge yourself

Simply jumping up and down on the trampoline with your friends can get boring pretty fast. Keep up the motivation by challenging yourself to learn new tricks! A simple one to get started with is a tuck-in jump (fold your knees towards your chest while mid-air to gain more time in the air). Post this, you can add variations and combinations to your routines to keep things fun!

    • Cool down properly

Remember trampolining can be an extreme exercise for your body! To ensure that your body recovers well, and to prevent future injuries, remember to cool down properly once you are finished. This can be in the form of stretches, a light jog or just lighter exercises.

mini trampoline gymnastics equipment


[1].The effect of several weeks of training with minitrampolines on jump performance, trunk strength and endurance performance. Dtsch Z Sportmed. 2018; 69:

[2].MCGLONE C, KRAVITZ L, JANOT J. Rebounding: A Low- ImpactExercise Alternative. ACSM‘s Health Fit J. 2002; 6: 11-15.

[3]. Exercise intensity and energy expenditure during a mini-trampoline rebounding exercise session in overweight

[4]. Does Mini-Trampoline Training More Effective than Running on Body Weight, Body Fat, VO2 max and Vertical Jump in Young Men? study