Cardiovascular Workout Routines on a Mini Trampoline

Feel young again with some heart-pumping cardio on a mini trampoline.

Feel young again with some heart-pumping cardio on a mini trampoline.

You want to lose weight and get strong, but endless crunches and running just aren't working for you. Get on a mini trampoline and bounce your way to a leaner, stronger you and have fun, too. Mini trampolines, or rebounders, can be used both indoors and outdoors and provide an easy way to exercise while minimizing impact on your joints. Your whole body will benefit from bouncing on a mini trampoline.

Workout Routine

Get your muscles revved up and ready to go by warming up before starting your cardio routine. Warm up by walking or jogging in place on your mini trampoline. Once you get your heart rate up and break a sweat, it’s time for a fat-blasting cardio workout. Start out by doing some squats on your mini trampoline. Maintain your balance by shifting your weight to your heels, and then squat down as if you're going to sit in a chair. Lower down until your thighs are parallel to the floor and then return to the start position. Do eight to 10 repetitions. Move onto jumping jacks next and complete eight to 10 repetitions -- or more, if you can. Now crank it up and sprint in place as hard and fast as you can for 60 seconds. Start over from the beginning and do three sets.

Benefits

Get ready for bikini season by exercising on a mini trampoline. You will firm, tone and strengthen your legs, thighs, arms and abdomen while bouncing away. Cardiovascular exercises on a mini trampoline will also make you work up a healthy sweat in your office; at home and even while you’re on vacation. Simply fold up your mini trampoline for exercise on the go, so you can exercise anywhere, at anytime. You will not only get a good cardio workout to burn fat, but also get your lymphatic fluids flowing to help remove waste from your cells.

Calories Burned

You'll be having such a blast bouncing on a mini trampoline that you might not even feel like you are working out. Bouncing places little stress on your joints, but helps firm and tone your muscles while burning calories. In fact, Shape.com mentions that you can burn 230 calories or more in just 25 minutes of bouncing on a trampoline. According to a study published in the "Journal of Applied Physiology," bouncing on a mini trampoline is more effective at increasing oxygen uptake than running on a treadmill.

Safety Considerations

You know your kids are going to want to play on your mini trampoline. According to Dr. Jay L. Hoecker of MayoClinic.com, no matter how much your children beg to jump on your mini trampoline, your answer should be “no.” Children can be seriously injured from falls off a trampoline. Mini trampolines are no safer than full-sized trampolines. If you are over 300 pounds, you should not use a mini trampoline. Use a mini trampoline in an area clear of obstacles above your head and around the trampoline. Make sure there are no sharp objects underneath the trampoline. Check the springs and padding for wear and damage before each use. Tighten up loose screws and springs, too.

 

About the Author

Robin Reichert is a certified nutrition consultant, certified personal trainer and professional writer. She has been studying health and fitness issues for more than 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health from Clayton College.

Photo Credits

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