Did you know that jumping on a trampoline for only 10 minutes is as effective as running for 30 minutes on the treadmill? While these results may surprise you, it’s actually common knowledge amongst many fitness professionals that jumping on a trampoline or “rebounder” is one of the most effective ways to lose weight.
This is because the act of jumping up and down requires to use every muscle in your body. Not only does this strengthen every muscle in your body, but also every cell. Jumping up and down also causes your lymphatic valves to rapidly open and close, which is nature’s way of removing toxic waste from your body.
Even though the natural way of increasing lymphatic flow in the body is through running, jumping is actually much more effective. While I’ll save you all the fancy science lingo on how the lymphatic system works, just know that it’s extremely important for your health and taking care of your immune system.
Exercising on a trampoline is also one of the best ways to get rid of that annoying cellulite on your legs as well. Whenever you jump you’re essentially forcing your thyroid gland and lymphatic system to abolish the stored fat in your body. If this doesn’t convince you to exercise on a trampoline, then nothing will.
- Jumping Jacks
I’m sure this exercise needs no introduction, as you can probably still remember doing them back in elementary school. Jumping jacks are actually still an effective exercise as an adult, just don’t expect crazy results from jumping jacks alone.
While push-ups can be done on the ground, I’ve found that performing them on a trampoline is much easier on the wrists and also makes it harder as well. Since you’re forced to balance yourself on the uneven mat it actually requires more muscles to do push-ups this way.
- Push-Up Planks
To make push-ups even more difficult you can alternate between regular push-ups and push-up planks. To do push-up planks all you have to do is get in the natural push-up position and then lay each forearm on the mat one at a time and then go back to the fully extended push-up position.
- Sumo Squats
Get into the normal squat position and then spread those legs a little wider than normal with your toes facing outward. This exercise may need to be performed 25-50 times until you really start to feel the burn.
- Squat Jumps
You can do these just like you do regular squats, except when you get to the top of the jump you have to jump as high as you can in the air and throw your arms upwards. When you start falling back down to the mat allow your arms to fall back downwards and then get back into the squat position and do it again.
If you’ve never done burpees before then be prepared for one heck of a workout. To do burpees get into the running position (picture Usain Bolt) and then move one leg and knee at a time forward to the front of your body while moving the other leg and knee back. I like to do these on the ground with my hands on the rebounder, but you can do these on a normal trampoline as well.
Crunches on a trampoline can be a lot of fun and you can even perform them on a rebounder too. Make sure to keep your body straight while doing them and try not to cheat too much if you can.
- Reverse Crunches
In order to do reverse crunches you simply have to lay flat on your back on the trampoline with your arms behind your head and then grab ahold of the edge of the frame. Once you have gotten into position you then want to keep your legs as straight as you can and then lift them up in the air toward your body. The will work your lower abs phenomenally.
If you’re looking to work out your overall core more then you may want to try doing some bicycles. To do bicycles on the trampoline you once again need to lay flat on your back, but this time put your hands underneath your head with your elbows pointing out. Now lift both legs up in the air with your knees bent and begin to move your legs in a motion that is similar to riding a bicycle.
- High Knee Jog
This is the move you usually see football players do before they jump flat on the ground and then pick themselves back up again. If you do the high knee jog fast enough you can really start to burn some calories and get a good workout.
- Hip Twists
This exercise is very simple to perform but actually work out your core in a pretty effective way. Simply jump up in the air and then twist your hips in one direction and then back again before you land on the trampoline.
V-jumps is another simple exercise you can do where you jump in the air and then lift your legs outwards as high as you can. You may feel like somewhat of a cheerleader as you do these but don’t you worry, you’re definitely losing weight in the process.
Lunges are nothing more than taking a giant step forward and then “lunging” down to the ground to where you almost touch your knees. I prefer to do these on a rebounder with one leg on the ground as it tends to make it a little easier. Of course, you can also do these on trampoline but make sure to be careful.
Now Go Exercise and Lose Weight!
Hopefully these 13 exercises can help you on your path to losing weight and becoming an overall healthier person. If you don’t already have a trampoline then make sure to read consumer reviews online before buying one to ensure you get the best trampoline for your home.
However, if you don’t have kids and are only buying the trampoline for yourself then you may want to look into getting a rebounder as they are much more affordable. No matter what you get though, I’m sure you’ll get the results you’re after as long as you take your rebounding seriously. Now get off the internet and go exercise!