Maximising Fitness and Fun: Trampoline Workouts for the Whole Family

Author: Jump Star Trampolines   Date Posted:12 June 2024 

In this guide, we'll explore a variety of trampoline-driven workouts and exercises that the whole family can enjoy. Continue reading to learn more about it!

As a leading supplier of trampolines and accessories in Australia, we understand the importance of not only providing a fun and engaging outdoor activity for families but also promoting a healthy and active lifestyle. Trampolines can be an excellent addition to your family's fitness routine, offering a unique and exhilarating way to get moving and break a sweat.

In this guide, we'll explore a variety of trampoline-driven workouts and exercises that the whole family can enjoy. Our goal is to inspire you to make the most of your trampoline and incorporate bouncing into your regular fitness routine, providing an entertaining and effective form of exercise for all ages and abilities.

We'll cover an array of trampoline exercises that cater to various fitness levels, ensuring that everyone in your family can participate and experience the physical and mental benefits of trampoline workouts. From low-impact aerobic exercises to more intensive strength-building and coordination-focused movements, we'll delve into the vast potential that trampolining offers as an all-embracing fitness tool.

In addition to physical benefits, trampoline workouts can also boost mental well-being by releasing endorphins and fostering a sense of achievement, satisfaction, and personal growth. Engaging in family-focused trampoline workouts can strengthen relationships and contribute to group bonding, providing a shared fitness journey that promotes teamwork, encouragement, and motivation.

1. Warming Up: Gentle Jumps and Dynamic Stretching

Starting off any trampoline workout with a thorough warm-up is crucial for prepping your body for a safe and effective exercise session. Begin with gentle jumps, focusing on controlled, low-impact landings while maintaining a comfortable bounce rhythm. Spend about 5 to 10 minutes gradually increasing the height and intensity of your jumps and engaging your core to stabilise your body. During this time, ensure each family member maintains a safe distance to prevent accidental collisions.

Next, incorporate dynamic stretching exercises into your warm-up, which will help increase flexibility and range of motion. Examples include:

  • High knee marches: Lift knees one at a time towards your chest, alternating legs while maintaining balance and coordination.
  • Leg swings: Holding onto the safety net, swing your leg front-to-back and side-to-side, feeling a stretch through your hips and hamstrings.
  • Arm circles: Extend arms out to the side and perform controlled forward and backward circles, gradually increasing the range of motion.

These dynamic stretches will prepare your muscles and joints for the more intensive trampoline exercises that lie ahead.

2. Cardiovascular Boost: Jumping Jacks, Pike Jumps, and Scissor Jumps

Trampoline workouts offer an excellent opportunity to elevate your heart rate and build cardiovascular endurance. Incorporate these three bouncing exercises for a heart-pumping, aerobic boost:

  • Jumping Jacks: Starting with your feet shoulder-width apart, jump and separate your legs while simultaneously extending your arms out wide and above your head. Then, jump again, bringing your arms back down and your legs together.
  • Pike Jumps: As you jump vertically, lift your legs straight out in front of you while keeping them together. Simultaneously extend your arms forward in an attempt to touch your toes. As you descend, return to a neutral position, ready for the next jump.
  • Scissor Jumps: Jump into the air and alternate crossing your feet front-to-back, swapping the forward-extended leg during each descent for the next jump.

Perform each exercise for 30 seconds to 1 minute, with a break in between, and tailor the duration to suit your family's fitness levels.

3. Strength and Balance: Squats, Tuck Jumps, and Single-Leg Jumps

In addition to improving cardiovascular fitness, trampoline workouts can help develop strength and balance within your family. Incorporate these trampoline exercises to target various muscle groups:

  • Squats: Stand with feet shoulder-width apart and perform a standard squat while maintaining balance on the trampoline. For an added challenge, try incorporating a small jump as you return to a standing position.
  • Tuck Jumps: From a neutral stance, jump straight up into the air and tuck your knees towards your chest, holding onto your shins while in mid-air. Release your legs and return to the neutral position as you land.
  • Single-Leg Jumps: Perform a series of jumps on one leg while keeping the other leg slightly bent in front of you. Switch legs after a set of 10 to 15 jumps per leg.

Tailor the exercises to accommodate the fitness levels and abilities of each family member, adjusting the intensity as needed.

4. Core Focus: Seated Bounces, Knee Lifts, and Plank Jumps

A strong core is a vital component of overall physical fitness. Trampoline workouts can be an exhilarating way to activate and strengthen your family's core muscles with these exercises:

  • Seated Bounces: Sit on the trampoline with legs extended and hands on the mat for support. As you bounce, lift your legs slightly without touching the ground, using your core muscles to control the movement.
  • Knee Lifts: While standing on the trampoline, raise one knee and clasp your hands under your thigh, pulling the knee towards your chest. Hold for 1 to 2 seconds, and then return to a standing position. Repeat on the other side.
  • Plank Jumps: In a plank position with hands on the trampoline mat, jump your feet forward toward your hands, landing in a crouched position. Jump your feet back, returning to the starting plank position.

Perform each exercise in a controlled manner, focusing on engaging your core muscles throughout the movement.


By incorporating a variety of trampoline workouts into your family's fitness routine, you can maximise fun and exercise benefits, creating a dynamic and satisfying outdoor activity that combines health, bonding, and entertainment. Embrace the potential of your trampoline and transform your backyard into a thrilling fitness playground for the whole family. With our wide range of trampolines and accessories at Jump Star Trampolines, we're dedicated to supporting your family's fitness journey, one bounce at a time.

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