Trampoline Fitness: A Complete Guide to Maximising Your Workout with a Trampoline

Author: Jump Star Trampolines   Date Posted:27 November 2023 

Discover how to maximise your fitness routine with a trampoline! Explore exciting exercises, routines, and tips to make the most of your trampoline workout.

Welcome to the world of trampoline fitness, where you can achieve an exhilarating workout without even knowing it! Trampoline workouts are an innovative way to mix up your regular exercise routine while getting your heart pumping and improving your overall fitness. This comprehensive guide will help you explore various trampoline exercises, routines, and expert advice on maximising the plethora of health benefits that trampolining has to offer.

Jump Star Trampolines is dedicated to helping Australians incorporate fitness and fun into their daily lifestyles. With this guide, you'll be able to turn your backyard trampoline sessions into calorie-burning, muscle-toning workouts. Whether you're a fitness enthusiast seeking innovative ways to challenge your body or a busy parent aiming to involve the whole family in an enjoyable exercise routine, trampoline fitness is the answer. Join us as we delve into the exciting world of trampoline workouts, where all ages can elevate their fitness and well-being in a fun and engaging way.

Low-Impact, High-Intensity: Health Benefits of Trampolining

Trampolining offers an abundance of health benefits due to its low-impact, high-intensity nature. It efficiently engages every muscle group in your body, which leads to improved muscle tone and core strength. Studies have indicated that trampolining can provide a more effective cardiovascular workout as compared to jogging. The natural instability of the trampoline surface promotes better balance, agility, and coordination. As the trampoline absorbs a significant portion of the impact, it is also an excellent exercise for individuals with joint issues or recovering from an injury.

Warm-up Exercises: Preparing Your Body for a Trampoline Workout

Before diving into your trampoline workout, it's essential to prepare your body with a warm-up to minimise the risk of injury. Start by gently bouncing on the trampoline for a few minutes while maintaining a controlled and focused movement. Gradually increase the height of your jumps, incorporating jumping jacks or high knee jogs to raise your heart rate further. Remember, the goal is to slowly acclimate your body to the trampoline's unique surface, not to exhaust yourself during the warm-up.

Essential Trampoline Exercises: Building Your Ideal Routine

Creating a well-rounded trampoline workout routine involves incorporating various exercises that target different muscle groups. Some essential trampoline exercises to include in your routine are:

1. Jumping jacks: Start in the basic bouncing position, then jump by spreading your legs apart and swinging your arms overhead. Return to the starting position by jumping again and bringing your arms back to your sides.

2. High knees: Jump and lift one knee towards your chest as high as possible. Land and immediately switch legs by lifting the other knee. Maintain good posture and keep your core engaged throughout.

3. Skier jumps: Jump sideways, landing with both feet placed close together. Repeat the jump in the opposite direction, emulating skiing movements as you go from side to side.

4. Seat drops: Bounce into the air and land in a seated position with your hands placed at your sides for support. Use your core and leg strength to bounce back up to a standing position.

5. Tuck jumps: While in the air, pull your knees up towards your chest, maintaining control throughout the movement. Land softly and repeat, focusing on form and stability during the tuck.

Feel free to mix and match exercises to create a customised trampoline workout routine that suits your fitness level and objectives.

Targeted Exercises: Focusing on Specific Muscle Groups

Trampoline workouts can also focus on specific muscle groups to cater to your individual fitness goals. Below are some targeted trampoline exercises that you can integrate into your routine:

1. Squats: Start in a standing position with your feet shoulder-width apart. Slowly squat down by bending your knees and pushing your hips back, maintaining a straight spine. Utilise the trampoline surface to create a slight bounce as you return to a standing position.

2. Planks: Place your hands on the trampoline, assuming a plank position with your body in a straight line. Engage your core and hold this position for 20-60 seconds, or as long as comfortably possible.

3. Bicycle crunches: Sit on the edge of the trampoline with your hands behind your head and your knees slightly bent. Contract your core, drawing one knee towards your chest as you twist your torso to meet the opposite elbow. Repeat this movement, alternating sides.

By incorporating targeted exercises into your trampoline workout, you can focus on building strength and tone in specific areas of your body.

Trampoline Fitness Classes: Group Workouts for Motivation and Progression

If working out alone isn't appealing, you can consider joining trampoline fitness classes, such as Jump Star Trampolines' Reboot Fitness program. These guided sessions provide a structured and social environment for trampolining while being led by expert instructors. Classes typically include both aerobic and resistance-based exercises, allowing you to engage in a full-body workout while receiving real-time form guidance and motivational support from instructors and fellow participants.

Cool Down: Restoring Your Body after a Trampoline Workout

To wind down after your trampoline workout, take a few minutes for a cool-down session by performing gentle stretches on the trampoline surface. Target major muscle groups such as your quads, hamstrings, glutes, and upper body with static stretches. For example, try a forward fold to stretch your hamstrings or a simple cross-body arm stretch for your shoulders. Cooling down is essential to help your body recover, prevent muscle soreness, and maintain flexibility.

In conclusion, trampoline fitness offers a diverse range of benefits and exercise options, making it a highly enjoyable and effective form of exercise for individuals of all fitness levels. By incorporating trampoline workouts into your routine, you can enjoy increased cardiovascular fitness, muscle strength, and balance while having a blast on your Jump Star Trampoline!


Trampoline fitness offers an enjoyable and engaging method of exercise that caters to all fitness levels and goals. Whether you're seeking an exhilarating group workout at a trampoline fitness class or prefer to create a personalised routine in the comfort of your backyard, Jump Star Trampolines is here to support your fitness journey.

To launch yourself into the world of trampoline fitness, explore Jump Star Trampolines' wide range of top-quality trampoline options and accessories. Bring the excitement of trampoline workouts to your home and experience the thrill of getting fit while having fun. Don't wait any longer—bounce into action today and transform your exercise routine with the power of trampoline fitness! Buy a trampoline online now! 

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