Try this summer trampoline workout

Fancy a fun family workout? Bounce yourselves fit with a trampoline

Try this summer trampoline workout

Want to work up a serious sweat and reap great health benefits whilst having heaps of fun and bringing out your inner child, all at the same time? Well, we might just have the thing for you….

NASA scientists show it’s 68% more effective than jogging

Enjoyed by all ages, exercising on the trampoline is a great and invigorating form of fitness. Not only is it an intense cardio workout, burning hundreds of calories in a 20 minute session, but it’s also good for your coordination and balance. It’s low impact too so far less stressful on your joints than other types of exercise and up to three times more beneficial than running – a ten-minute burst is the equivalent of a half hour run!

There’s something about the feeling of flying that’s invigorating and rewarding, from twists and turns to somersaults you’ll have a noticeable sense of happiness from the feel-good endorphin release taking place in your body! Celebrities everywhere are raving about this new craze and studies by NASA scientists show it’s 68% more effective than jogging and yet requires less effort! So what are you waiting for? It’s time to bounce!

Try these exercises by personal trainer Stephanie Wilson, increasing the intensity as you start to feel more confident. You’ll soon feel all your muscles working, from your hamstrings and glutes, to your core and arms too!

Basic bouncing

This is a good warm up, to gradually increase your heart rate and get familiar with the trampoline. Stand on the mat with your feet about 6 inches apart, bend your arms, keeping your elbows at your sides, with a slight bend in your knees, lightly bounce up and down.


Gentle jogging

Bounce slightly higher and at a faster pace, lifting heels alternately whilst keeping soles on the trampoline.


High knees

Increase the intensity of your jogging by raising the knees high. A tough but effective exercise!



Jump up and down on the trampoline with hands by your side, increasing the height of your jump if you want more of a challenge. To work the upper body, stretch your arms to the side or above your head.



These really work your core as you’ll need to engage your abdominal muscles to remain steady. Stand on the trampoline with your feet together and arms at your sides. Next, jump up, spread your feet to shoulder width, and land in a squat position with knees bent and thighs parallel to the ground, (imagine sitting in a chair). Your arms should be straight out in. Lightly bounce back to your starting position.


Up down plank

A great ab exercise, start in high plank with your arms extended under your shoulders. Your body should be in a straight line from your head to your heels. Slowly place one forearm onto the mat followed by the other. Then slowly raise each arm back up again. Repeat.


Sitting bounces

Sit on the mat with heels on the ground and arms folded in front of you. Bounce on the mat, remembering to hold your tummy in.


Jumping jacks

Stand tall with your feet on the trampoline and your arms at your sides. Jump up and point your legs out to each side, keeping them straight, while your arms reach to the side then above your head. Land standing with your legs straight and together, back to starting position.



Jump up and turn in the air, facing the opposite direction for a half-twist, or complete 360-degree rotation for a full twist.


Seat drop

Jump in the air, moving your legs forward and land on your bottom with your legs straight out in front and your palms down with your fingers pointed toward your toes. Come back up to starting position as you bounce back up.


Article written by Personal Trainer, Stephanie Wilson

You can get your hands on a trampoline for your garden online, plus check out our workout wear from George