Try These Mini Trampoline Exercises For a 20-Minute Complete Body Workout

Finding the willpower to stick to a regular exercise routine can be difficult. Despite knowing that exercise is one of the most important factors in maintaining good health, people still struggle with sticking to it. That’s because they lose interest and become bored. But staying fit doesn’t have to be boring. You don’t have to join a gym or go out every morning for a mind-numbing run at the break of dawn — getting (and staying) in shape can be as easy as jumping up and down on a mini-trampoline.  

In today’s blog from Leaps and Rebounds, we want to introduce you to a quick and effective workout that you can do any time, right in the comfort of your own home. It uses a combination of mini trampoline exercises designed to target the upper and lower body as well as your abs. Aside from being so much fun that you’ll actually enjoy your workout, using a mini trampoline is easier on your joints and there’s less chance of injury than with other more traditional ways of exercising. 

Are you ready to get started? Simply follow this workout from beginning to end, or reverse the order of exercises if you choose — just make sure to always start with a brief warm-up. Don’t have a mini trampoline? Visit Leaps and Rebounds to order yours today!

Warm-Up

Some people may choose to skip the warm-up and jump right into the first exercise. However, we strongly encourage you to take a few minutes to get your blood flowing, increase your heart rate, and get your joints loosened up. All you have to do is simply start with a light bounce or easy jog for three minutes.

Lower Body

After completing your warm-up, it’s time to start with the lower body exercises. These will focus on strengthening and toning your legs and glutes. Perform each exercise for 60 seconds before moving immediately to the next one. Complete all four exercises twice.

Jumping jacks

This is a good exercise to start with after your warm-up because it gets your heart rate going and it’s not too complicated or strenuous. Most people are already familiar with jumping jacks but if you aren’t, it involves jumping while spreading your legs wide and raising your arms overhead then returning to a position with your feet together and your arms at your side. 

Side Kick

Start with feet slightly wider than your hips. As you do a small bounce, kick one leg out to the side, while raising your arm on the same side. This is a great way to strengthen your legs and arms at the same time. Do ten in a row before switching to the other side.

Squats

Stand on your mini trampoline with your feet together and arms at your sides. Next, jump up while spreading your feet slightly wider than shoulder-width and then land in a squat position with your knees bent and thighs parallel to the ground as if you were going to sit down in a chair. As you complete the squat, your arms should be straight out in front of you. Bounce back to your starting position and repeat.

High Knee Jog

You can start this exercise by just going through the movements of raising one knee until your leg is parallel to the ground and then bringing it back down and alternating with the other leg. Once you’re comfortable doing that, you can try doing it faster so you’re actually doing high knee running in place.

Abs 

You might be wondering how a mini trampoline can help tone your abs, but the fact is, the very act of jumping up and down engages your core. So, even if you aren’t doing ab-specific exercises, you’re still going to get a benefit just from jumping. For more effective and targeted exercises, try the three listed below. Perform each movement for 45 seconds followed by 15 seconds of rest.

Seated Bounce

Just as it sounds, a seated bounce requires you to sit down on your mini trampoline and bounce. The key to engaging your abs is to keep your feet together and elevated off of the floor. This will require your abs to do all of the work — something you’ll be well aware of after just a 45-second interval. 

Ab Crunch

Most people are used to doing crunches while seated on the hard floor. Doing ab crunches on the flexible mat of your mini trampoline is not only easier on your posterior, but it also engages more muscles. Simply sit on your mini trampoline as you did for the seated bounce and then put your hands behind your head and keep your feet lifted. Then, slowly “crunch” your head toward your feet using only your ab muscles.

Oblique Twists

To create the “6-pack” abs that everyone wishes to have, you have to work your side oblique muscles, and twists are the perfect exercise for that. Again, sit down on your mini-trampoline. Next, lean back slightly to engage your core so you can lift your feet. At this point, you can start the exercises from this position by twisting your torso to the right and then to the left keeping your core muscles engaged throughout the entire series of movements.

Upper Body

When you think of bouncing on a mini trampoline you probably assume that only your legs and abs are getting the workout. On the contrary, there are several exercises you can do to also work your arms and shoulders. Perform each of the following exercises for 60 seconds and then move immediately to the next one. Complete all three exercises twice.

Push-Ups

This exercise is similar to a classic push-up except that you place your hands on your trampoline’s mat, roughly shoulder-distance apart and your legs extended out behind you. From there, you bend your elbows to lower your chest toward the trampoline. Once your elbows reach a 90-degree angle, start pressing up to get back to the starting position. 

Tricep Dips

If you’ve ever done a bench dip to work your triceps, then you can already guess how to do a tricep dip using your mini-trampoline. First, you start by sitting on the edge of your trampoline with your palms resting on the jumping surface behind you, and your legs extended out in front of you. Next, slowly bend your elbows to lower your hips toward the floor, only to push back up to the original position once your elbows reach a 90-degree angle. 

Boxing and Bouncing

If you want to combine upper body, lower body, and core exercises into one, there’s no better way to do it than to incorporate boxing into your bouncing. Simply maintain a medium bounce while throwing jabs and punches — always making sure to keep your core engaged. For an additional challenge, you can perform a similar workout using small hand weights. 

Enjoy Working Out With a Mini Trampoline From Leaps and Rebounds

Everyone has days when they just don’t feel like working out but those days will be few and far between when you have a mini-trampoline. You see how much fun kids have jumping on those huge trampolines in the backyard, now you can have just as much fun for a fraction of the size and cost. 

But don’t just buy any mini trampoline — there’s a significant difference when it comes to quality and durability. At Leaps and Rebounds, we’ve designed our trampolines with the highest-quality materials and we even offer a lifetime warranty! No other companies do that.