Deccan Chronicle

Jump to be fit

Deccan Chronicle.| Bindu Gopal Rao

Published on: October 25, 2023 | Updated on: October 25, 2023

Working out on a trampoline is increasingly being seen as a way to be fit and offers several health benefits

Trampoline workouts include several exercises that may be tailored to a wide range of fitness levels and interests. (Image: DC)

Trampoline workouts include several exercises that may be tailored to a wide range of fitness levels and interests. (Image: DC)

Trampoline fitness, also known as rebounding, is a fascinating yet safe exercise concept involving various cardiovascular and strength-training activities on an inconspicuous trampoline (also known as a rebounder).

The concept

Trampoline workouts include several exercises that may be tailored to a wide range of fitness levels and interests. These exercises typically consist of bouncing and leaping on a tiny trampoline (rebounder) while incorporating varied movements to target different muscle groups and provide a full-body workout. "The cornerstone of trampoline workouts is basic bouncing. It entails gently bouncing up and down on the trampoline surface. This low-impact exercise raises the heart rate while also engaging the leg muscles. While on the trampoline, perform traditional jumping jacks. The bouncing action provides a challenge and boosts the cardiovascular advantages. Squats are performed by gently jumping on the trampoline and lowering your body into a squatting position. This works the lower body, particularly the quadriceps and glutes. Lunges both alternate between the forward and backward movement on the trampoline. This workout focuses on the quadriceps, hamstrings, and glutes. Twist your torso to the left and right while bouncing, using the oblique muscles, and strengthening your core," says Kushal Pal Singh, Fitness & Performance expert, Anytime Fitness India. You can also do scissor jumps, alternate between legs by jumping with one foot forward and the other foot back. This workout tests your balance while also working your leg muscles.

Advantage trampoline

This specific kind of exercise is on the rise in popularity due to its lightweight nature, making it suitable for people of all fitness levels, including those who are overweight and want to avoid strain on their joints and the risk of accident-related injuries.

Lahari Parthasarathy, founder of Tiny Tumbles, explains, "Trampoline workouts are a low-impact form of exercise that helps improve cardiovascular fitness, balance, coordination, and core strength through bouncing. Overall, it is an enjoyable way to work out and is suitable for both kids and adults. Someone who is completely new to trampoline exercise can start with rebounding. It can be incorporated into various types of workouts such as gymnastics, Pilates, yoga, aerobics, HIIT, and circuit training. It can also be used for child-friendly routines."

Correct cues

Consistency is essential for achieving effective results. Include trampoline workouts in your regular training routine, aiming for at least three workouts per week. To target different muscle groups and maintain your interest in physical activity, vary your trampoline exercises.

"As you gain confidence and expertise with trampoline workouts, challenge yourself with more complex routines and higher-intensity intervals," says Singh.

Dr. Rimmi Verma, an orthopaedic and Sujok therapist physiotherapist at Axis Multispeciality Hospital in Mumbai, adds, "Maintaining perfect form and consistency throughout trampoline workouts is the most efficient approach to obtaining results. Start with short workouts and gradually increase the duration and intensity. It’s crucial to maintain your balance and engage your core muscles. Safety should always come first, so ensure that the trampoline is stable and on a level surface. Trampoline exercises are a fun and effective way to stay in shape. They can be a valuable addition to your workout regimen when performed correctly and with the necessary safety precautions, benefiting both your physical health and overall well-being."

Take care

Trampoline workouts can be enjoyed by a wide range of people, but some care must be taken, and it is critical to ensure that the activity is safe and appropriate for your situation. Like any other workout, trampoline exercise should not be started without warm-up exercises.


Before beginning trampoline workouts, it is important to check with a healthcare provider if you have any pre-existing health issues, injuries, or concerns about your fitness level.

Make sure you are using a high-quality, in-good-working-order mini trampoline. The trampoline should have a sturdy frame as well as a dependable, shock-absorbing surface.

Rebound safely by keeping in the thick of the centre of the trampoline, minimizing jumps near the finish line, and utilizing a robust railing if one is offered.

Begin your trampoline workout with a suitable warm-up to prepare your muscles and joints. To avoid damage, cool down with stretching activities.

Wear proper footwear with a good grip to avoid slipping.

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