Ready to get a great workout without putting too much stress on your joints? This 8-minute mini trampoline routine is perfect for burning fat right at home. We'll be doing a variety of jogging and running moves on the rebounder, suitable for everyone, whether you're just starting out or you've been bouncing for a while. Let's get moving!
Key Takeaways
- Low-Impact Cardio: Get your heart rate up without the harsh impact on your knees and ankles.
- Full Body Engagement: Works your legs, glutes, and core.
- Convenient: All you need is your rebounder and a little space.
- Effective Fat Burning: Short bursts of activity can lead to significant calorie burn.
Getting Started: The Basic Bounce
Begin in the center of your rebounder with a nice, easy narrow bounce. Make sure your core is engaged and your shoulders are pulled back. Keep your arms relaxed. As you get comfortable, start shifting your weight from left to right. This mimics a natural walking rhythm, so let your arms move naturally too. Don't worry if you feel a little wobbly at first; just enjoy the movement.
Now, widen your stance slightly, keeping your knees aligned over your feet. Start lifting your heels up and down. This helps shift your weight and engages different leg muscles. If balance is tricky, don't push it. Put your heels back down, keep those arms moving, and maintain a strong bounce.
Increasing Intensity
As you get more confident, you can bounce a little harder. You'll notice your feet might start coming off the mat. This is good! Your intensity is increasing, and so is your spatial awareness. Your rebounder's bungees will start working harder, giving you a better workout. Use your arms actively and pay attention to your breathing. Inhale deeply to fuel your body.
To make it more challenging, you can speed things up. Try keeping your feet flat, pushing your heels down, and then coming up onto your toes. This makes the movement more athletic, so you'll need to use your arms more. Let's try a quick count: 10, 9, 8, 7, 6, 5, 4, 3, 2. Then, return to that easy narrow bounce for a few counts before going wide again.
Adding Variety: Jumps and Runs
Let's mix it up with some jumping jacks on the rebounder. Do eight counts, then return to a narrow bounce. Now, let's lift those knees higher, like a light jog. If this feels too hard, a simple walk on the rebounder can still be a great workout. You spend more time on the mat, which means your body has to work harder to maintain balance. It's like doing a one-legged balance on the floor, but on the rebounder, it's safer and more fun.
Running on a rebounder is fantastic because it's low-impact, easier on your joints, and way more enjoyable than running on pavement. Did you know that just five to eight minutes of running on a rebounder can be equivalent to running a mile outdoors? So, why not give it a try?
Interval Training and Directional Changes
Let's do some intervals. We'll pick up the speed for eight counts, then slow it down. Ready for that sprint? Go! Eight, seven, six, five, four, three, two. Now, slow it down. Remember, the goal during the sprint is to stay off the mat as much as possible. Repeat this for eight counts, then take it easy. We can also do shorter bursts, like four counts of speed, then recover.
Now, let's shift our weight again, just like in the warm-up, to get our breath back. Shifting your weight more heavily can give you a better thigh and butt workout, while lighter shifts engage the core more. No matter what, your core is always working on a rebounder.
Let's try going "around the world." We'll do four runs to the front, then turn and go to the sides, and then to the back. It's one, two, three, turn. Then one, two, three, turn. Keep going until you've covered all directions. Finally, return to an easy narrow bounce.
The "Run and Stick" Challenge
For a final challenge, we're going to add an element of surprise. We'll do a sprint for eight counts, then try to "stick" the landing and hold it as still as possible. This tests your core stability and balance. Ready? Go! Eight, seven, six, five, four, three, two, and stick! Engage your core and try to be as stable as you can. Repeat this drill a few times.
To cool down, slow down the bounce, bringing one knee up at a time, alternating left to right. Your heart rate might be up, but that's the point of rebounding! Finally, return to a simple narrow bounce.
We've covered three main skills today: speed changes, the sprint and stick, and moving around the world. I hope you enjoyed this running series on the rebounder as much as I did teaching it!
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