Jumping rope, running, or riding are what most people do to spend their calories. But lately, rebounding—bounce on a small trampoline—has been talked about as a fun and useful option. How does it burn calories compared to regular cardio? How about we take a better look?
How Many Calories Do You Actually Burn?
The amount of calories you burn relies on your weight, how hard you work out, and how long you work out for. In general, you'll burn more calories if you move faster and harder. Running, riding, and other traditional cardio exercises have long been thought to be the best ways to burn fat. But rebounding has some surprising benefits that might make you rethink your practice.
Rebounding: A Low-Impact Way to Get Your Heart Pumping
In addition to being gentle on the joints, rebounding works the entire body. The impact is largely absorbed by a mini-trampoline, unlike jogging, which may be hard on the knees and ankles. This makes it an excellent choice if you wish to maintain your level of activity without overtaxing your body.
A moderate rebounding workout burns about 250 to 400 calories per hour, depending on factors like weight and intensity. If you incorporate strength movements or speed up the bounce, you can burn even more. Plus, rebounding supports your lymphatic system, helping with circulation and detoxification—something most traditional cardio workouts don’t directly target.
Traditional Cardio: The Classic Calorie Burner
There’s a reason running, cycling, and jumping rope have remained go-to workouts for decades—they’re incredibly effective at burning calories. Here’s a rough breakdown of calories burned per hour for a person weighing about 150 pounds:
- Running (6 mph): ~600 calories
- Cycling (moderate pace): ~500 calories
- Jump Rope: ~700 calories
- Brisk Walking: ~300 calories
If your main goal is to burn the most calories in the shortest time, traditional cardio, especially high-intensity options like running or jump rope, will get you there faster.
Which One Should You Choose?
Your objectives and personal preferences will determine the ideal workout:
- Traditional cardio is a good option if you prefer high-intensity workouts and want to burn calories as quickly as possible.
- Rebounding is a fantastic substitute if you want an enjoyable, low-impact workout that is still calorie-burning and less taxing on your joints.
- Combining both into your practice may keep things fresh and provide your body with various challenges if you want diversity.
The training that you truly love and can maintain is ultimately the finest. The important thing is to keep active and include movement into your daily routine, regardless of whether you choose standard cardio or rebounding.
References
- ACON Team. (2023, May 24). How Many Calories Does Rebounding Burn? We tested. ACON USA.
- Porcari, J. P., Foster, C., & Anders, M. (2016). Putting Mini-trampolines to the Test. American Council on Exercise.
- Springfree Trampoline. (n.d.). 5 Profound Health Benefits of Trampoline Jumping (Updated). Springfree Trampoline.
- Shawn Phillips Training. (2023). Is Rebounding Good for Losing Belly Fat? Shawn Phillips Training.
- Sahin, G., Demir, E., & Aydin, H. (2016). Does Mini-Trampoline Training More Effective Than Running on Body Weight, Body Fat, VO2 Max and Vertical Jump in Young Men. International Journal of Sports Science, 6(1), 1-5.
- Wikipedia Contributors. (2023, February 14). Rebound Exercise. In Wikipedia, The Free Encyclopedia.
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