Trampoline Exercises for Adults: Top Workouts to Boost Fitness and Fun in 2024

Author: Jump Star Trampolines   Date Posted:7 April 2024 

Trampolines have long been synonymous with childhood fun, but the popularity of trampolining as a fitness pursuit for adults has been steadily growing in recent years. As one of Australia's leading suppliers of trampolines and accessories, we're firm believers in the diverse benefits of trampolining for all ages, and we're eager to share the adrenaline-pumping excitement with adults looking to improve their fitness in 2024. By blending entertainment with effective workouts, trampolining offers a unique approach to exercise that encourages dedication, enthusiasm, and long-term results.

In this comprehensive guide, we'll showcase a variety of trampoline exercises specifically curated for adults, focusing on their unique fitness goals and needs. From cardio workouts that increase heart rate and burn calories to strength and conditioning exercises that tone and sculpt your muscles, we'll help you navigate the exhilarating world of trampolining as a fitness tool. Regardless of your current fitness level or experience with trampolining, our expertly designed exercise selection caters to a wide range of abilities and preferences, ensuring you find the perfect balance between challenge and fun.

By incorporating trampoline workouts into your routine, you'll discover an exciting avenue for improving your health, strength, and well-being, all while having a blast in your backyard. So pop on your workout gear, and let's explore these top trampoline exercises for adults in 2024, destined to redefine the way you approach fitness. It's time to jumpstart your path to a healthier, happier, and more active lifestyle!

1. Cardio Bounce: Elevate Your Heart Rate and Maximize Calorie Burn

The Cardio Bounce is a staple trampoline exercise that serves as the foundation for many other movements. Ideal for aerobic training and burning calories, this simple yet effective workout helps elevate your heart rate and improve cardiovascular fitness.

- Stand in the centre of the trampoline with your feet shoulder-width apart, knees slightly bent, and arms relaxed by your sides.

- Start bouncing gently and gradually increase the intensity, ensuring you maintain control and a safe jumping height.

- Keep your core engaged and maintain an upright posture throughout the exercise.

- Bounce continuously for 3 to 5 minutes, then rest for 1 minute before repeating the set 3 to 5 times, depending on your fitness level.

2. Tuck Jumps: Strengthen Legs and Glutes While Enhancing Coordination

Tuck Jumps offers a fantastic lower body workout that targets your thighs, glutes, and calves, all while enhancing coordination and balance.

- Begin with a gentle bounce to warm up and establish a rhythm.

- When you're ready, jump as high as possible, bending your knees and lifting them towards your chest at the peak of your jump.

- Land softly with knees slightly bent and immediately begin the next bounce, repeating the Tuck Jump.

- Aim to complete three sets of 10 to 12 repetitions, resting for 1 minute between sets.

3. High Knee Jog: Engage Your Core and Boost Cardio Fitness

The High Knee Jog challenges your core muscles and provides a cardiovascular boost, simulating the motion of jogging while reaping the low-impact benefits of trampolining.

- Begin by bouncing gently to establish a rhythm.

- Start "jogging" on the trampoline, lifting your knees as high as possible with each step. Aim to bring your knees to hip level or higher.

- Swing your arms in a relaxed jogging motion to help maintain balance and momentum.

- Perform the High Knee Jog for 1 minute, followed by a 1-minute rest. Repeat this for 3 to 5 sets, depending on your fitness level.

4. Seated Bounces: Tone Your Core and Improve Balance

Seated Bounces work your core muscles and can help improve balance and coordination on the trampoline, as well as engage the muscles in your legs and glutes.

- Sit on the trampoline with your legs extended and hands placed by your sides for support.

- Begin bouncing gently on your buttocks, using your hands to help push off and maintain balance.

- As you become more comfortable, lift your hands off the trampoline and engage your core muscles to control the motion, bouncing higher and faster.

- Perform Seated Bounces for 30 seconds, then rest for 30 seconds. Complete 3 to 5 sets, adjusting the intensity according to your fitness level.

5. Plank to Pike: Enhance Core Strength and Flexibility

The Plank to Pike exercise is a dynamic movement that targets your core, shoulders, and legs, while simultaneously improving flexibility and balance.

- Begin in a plank position with your hands on the edge of the trampoline and feet resting on the mat.

- Keeping your legs straight and core engaged, use your abdominal muscles to lift your hips towards the sky, creating an inverted "V" shape with your body.

- Lower your hips back down to return to the plank position, maintaining control and engaging your core throughout the movement.

- Complete three sets of 10 to 12 repetitions, resting for 1 minute between sets.


Trampoline exercises for adults are an excellent way to break free from the monotony of traditional workouts and embrace a whole new level of fun and fitness in 2024. By incorporating these expertly curated trampoline exercises into your routine, you can achieve improved cardiovascular fitness, muscular strength, coordination, and balance, all while enjoying a refreshing and engaging backyard workout.

Whether you are an experienced fitness enthusiast or just starting your journey to better health, trampoline workouts provide the perfect balance of excitement, challenge, and results. Explore our range of high-quality trampolines for sale in Australia at Jump Star Trampolines and kickstart your backyard fitness adventure. Redefine your approach to exercise, one exhilarating bounce at a time

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