How Trampolining Can Help in Weight Loss

what is trampolining

A fun and bouncy activity, trampolining is often thought of as a recreational activity for kids. However, recent studies have shown that this low-impact exercise can immensely benefit adults, especially regarding weight loss.

While serious physical activity may seem to shed pounds faster, research has found that participants who perceived their exercise as fun were more likely to stick with it and continue seeing results over time. 

This part is where trampolining can be an excellent option for those trying to lose weight.

What is Trampolining?

Trampolining, or rebound exercise, is a form of cardio where you repeatedly jump on a small trampoline, known as a rebounder. The activity initially started as a training method for acrobats and gymnasts but has since been adapted for general fitness and wellness.

The secret to trampolining’s success lies in its ability to engage users. The constant jumping motion is enjoyable and does not feel like a chore, making it more likely that participants will continue the activity in the long term.
Today, the global trampoline market has been growing steadily, reaching $2.91 billion in sales in 2020. And as more people become interested in this fun and unique way to get fit, it’s no surprise that rebound exercise is becoming increasingly popular for people of all ages and fitness levels.

Is Trampolining Good for Weight Loss?

is trampolining good for weightloss
Trampolining can be an excellent aerobic workout. Photo by Los Muertos Crew

The first thing to understand about trampolining is that it provides an excellent aerobic workout. Aerobic activities like trampolining can help you lose weight by burning calories and improving your metabolism. But that’s not all—trampolining can also help tone muscle, which is another crucial component of weight loss.

Trampolining is also ideal for those looking for a quick and effective workout. A recent study showed that trampoline workouts are 10% more effective than running when burning body fat. So, it is safe to say that trampolining can be an excellent weight-loss tool.

How Many Calories Does Trampolining Burn?

A single session of 10-minute trampolining can burn anywhere between
50 to 150 calories. That depends on your weight, workout intensity, and how often you jump. The heavier you are, the more calories you’ll burn. The same goes for the difficulty of your workout—the harder you jump, the more calories you’ll torch.

Although it might not seem like much, these numbers can quickly increase over time. If you trampoline for 30 minutes daily, you could burn an extra 4,500 calories per month. That’s the equivalent of around one pound of weight loss each week.

How is Trampolining a Sport?

Trampolining was originally created as a training exercise for gymnasts and acrobats, but it has since evolved into a sport with competitive elements. Its popularity rose and people began to discover the many tricks and flips they could perform on a trampoline.

This discovery led to the development of competitive trampolining as a sport.

What Type of Sport is Trampolining?

what type of sports is trampolining
Photo by Tima Miroshnichenko

Extreme trampolining is a competitive sport, with athletes performing a series of acrobatic skills and jumping on a rectangular trampoline measuring 14 feet by 7 meters. 

The routines get judged based on the athlete’s technical skills, execution and originality, with a panel of judges giving each performance a score of 10. Just like any other sport, there are both national and international competitions that trampoline athletes can participate.

Is Trampolining a Gymnastic Sport?

Trampolining is a gymnastic sport, but it is not limited to gymnasts. Although the activity was originally created as a training tool for these athletes, it has since been opened to people of all ages and fitness levels. 

This makes trampolining an excellent option for those looking for an alternative to traditional Gymnastics.

When Did Trampolining Become an Olympic Sport?

Trampolining Olympics became a part of the sporting event at the 2000 Olympic Games in Sydney, Australia. Ever since then, the sport has been a part of the Summer Olympics where athletes from all over the world compete for a chance to earn an Olympic medal.

The Olympic version of this sport is slightly different from the traditional competitive version. The main difference is that only two athletes compete against each other at a time, as opposed to the usual four or more.

Today, the Olympic sport is subdivided into two disciplines: individual trampoline and synchronized trampoline. The first discipline is where athletes perform a series of acrobatic skills independently, while the latter sees teams of two athletes performing routines together.

What Are the 4 Basic Jumps in Trampolining?

Straight Jump

This jump is sometimes called the “body position jump” because of how the body is positioned in the air. The arms and legs are held in a straight line above the trunk, and the body is upright with the feet together. It is the most basic of all the jumps and is typically a starting point for more complex jumps.

Tuck Jump

The tuck jump is similar to the straight jump, but the knees are brought up to the chest while in the air. This position makes the body more compact and allows for more rotation. It is a common jumping position for flips and other advanced tricks.

Pike Jump

In a pike jump, the legs are extended straight out in front of the body, and the trunk is bent forward at the waist. The arms can be either by the sides or above the head. This position is a common starting point for advanced flips and twists.

Straddle Jump


This jump is performed by keeping your legs straight and spreading them to the side. You should start with your arms high and then bring your legs to the side as you near the top of the jump. As you come down, extend your arms to the side and back up again before landing.

Is Trampolining a Good Exercise?

Yes. Trampolining is an excellent exercise for people of all ages, making it a perfect
family sports activity. It’s low-impact, so it’s easy on the joints and provides a full-body workout. 

Trampolining has many health benefits, such as improved coordination, balance, and flexibility. Plus, it’s a fun activity that will encourage your kids to stay active.

Can You Go Trampolining When Pregnant?

can you go trampolining when pregnant
Any activity that might put you at risk of falling should be avoided during pregnancy. (Photo by Yan Krukov)

Unfortunately, no. 

Any activity that might put you at risk of falling should be avoided during your second and third trimesters. Aside from the risk of falling, you’re also more likely to injure yourself while pregnant. So, it’s best to steer clear of trampolining until the baby is born.

How Do You Stay Safe on a Trampoline?


Aside from following the manufacturer’s instructions, you can do a few things to stay safe on a trampoline. Here are some safety tips:

  • Inspect the trampoline regularly for wear and tear, and replace any damaged parts immediately.
  • Always have someone supervise children when they are using the trampoline.
  • Do not allow more than one person on the trampoline at a time.
  • Use trampolines only in dry conditions.
  • Do not use trampolines on hard surfaces, such as concrete or asphalt.
  • Make sure a safety net surrounds the trampoline.

Trampolining for weight loss is an effective weight loss method because it’s low-impact and provides a full-body workout. It’s also a lot of fun, which makes it more likely that you’ll stick with it. There’s no reason not to try trampolining with so many health benefits.

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