This cardio alternative helps you burn as much per minute as running 6 miles an hour

Sounds pretty great, right? Ahead, experts break down the 10 best rebounding exercises you can do at home, plus, the benefits and possible risks of rebounding.

Meet the experts: Aly Giampolo is the founder of The Ness, a beat-based trampoline cardio and sculpt workout platform. Milica McDowell, DPT, is a doctor of physical therapy, exercise physiologist, and owner of Clearwater Physical Therapy.

Benefits of rebounding workouts

They’re low-impact: When bouncing, the support of the soft trampoline mat and elastic cords absorbs the weight of your landing, reducing the impact on your joints, says Giampolo. ‘This allows rebounding to be simultaneously high-intensity and low-impact, as well as a workout that you can continue doing much later on in life.’

They get you moving from head to toe: Hopping on a trampoline is a great way to work your entire body, says Milica McDowell, DPT, a doctor of physical therapy, exercise physiologist, and owner of Clearwater Physical Therapy. In particular, rebounding activates the glutes, hamstrings, and core since these muscle groups work the hardest to stabilise you while jumping on the trampoline, adds Giampolo.

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They can improve balance and coordination: Given that a trampoline is an uneven surface, rebounding can improve balance, coordination, and functional mobility, says McDowell. Indeed, twelve weeks of rebounding was highly effective in improving balance and mobility in women over 50 with osteopenia, according to a 2019 study out of the Clinical Interventions in Aging.

They can boost your mood: Aside from being a great workout, jumping on a trampoline is actually pretty fun. ‘Workouts need to include movements that make us laugh and feel energised, and bouncing on a mini trampoline surely checks that box,’ says McDowell. In turn, this can enhance your mood and trigger endorphins (a.k.a. your feel-good hormones).

They count as cardio: Studies have explored whether jumping on a trampoline can improve cardiorespiratory fitness, and according to the American Council on Exercise (ACE), it can. For an ACE study, 24 college students participated in a rebounder workout, during which their average heart rate was at 79 percent of their heart rate max—within the benchmark range for cardio workouts from the American College of Sports Medicine.

They’ll torch calories: On average, women burn 9.4 calories per minute while on a rebounder, which is approximately equivalent to running six mph on flat ground or biking at 14 mph, per ACE. In part due to the calorie burn, rebounding can help promote weight loss, according to a 2018 study in The Journal of Sports Medicine and Physical Fitness.

Best mini trampolines

Darchen 200kg Mini Trampoline

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10 best rebounding moves

Equipment: Rebounder, wrist weights (optional) | Time: 10 – 30 minutes | Good for: Lower body, core, cardio

Instructions: Start with one minute of each exercise and consecutively work your way through all 10 moves. Once you build endurance, Giampolo suggests upping the intensity and doing each move for three minutes.

1.High bounce

Why it rocks: When you envision jumping on a trampoline, you’re likely thinking of a high bounce, says Giampolo. ‘It’s an unstructured jump up and down that allows you to boost circulation, activate your lymphatic system, and can be used as a warm-up or cool-down for your body.’ It also activates your lower body and core.

How to:

1. Step onto the trampoline and begin jumping up and away.
2. Relax your body and keep movements free-form.
3. Allow yourself to catch some air, with no tension in your upper body and a softness in your knees as you land.

2. Bounce down

Why it rocks: This is the foundation of movement on a rebounder, says Giampolo. It activates the core, glutes, and hamstrings, and sets up your form for other dynamic moves on the trampoline.

How to:

1. Stand on the trampoline, feet slightly wider than hip-distance apart.
2. Find a squat-like position (though not your lowest possible squat) and begin continuously pushing your heels down into the rebounder as if you were pressing a button with the heel of your foot.
3. Keep your upper body low as you push harder into the heels, activating your abdominal muscles to lift your knees toward your chest without jumping up and away from the rebounder.
4. Relax your upper-body and release your arms, letting them swing from your shoulders as you bounce down.

3. Front back

Why it rocks: Front back is a great beginner exercise to practice taking up space on your trampoline, says Giampolo. ‘It challenges your proprioception and allows for more full-range upper-body movement.’ You’ll also feel it in the core, glutes, and hamstrings.

How to:

1. Stand on the trampoline with feet slightly wider than hip-distance apart.
2. Find your bounce down form, but instead of pressing straight down, start jumping your feet forward and back on the trampoline.
3. While moving, begin lifting your feet as if you were jumping over an object in the center of the trampoline.
4. Lead with your heels on each jump and keep your core engaged for maximum stability.
5. Let your arms swing forward and back in tandem with your feet.

4. Jumping Jack

Why it rocks: Jumping jacks work your core, glutes, hamstrings, abductors, adductors, and upper-back, but they also allow you to get comfortable moving side-to-side on your trampoline, says Giampolo.

How to:

1. Step onto the trampoline and begin jumping your feet out and in just as you would in a jumping jack on the floor.
2. Instead of jumping up, continue pressing down into the trampoline with knees soft and weight in your heels.
3. Sweep your arms out to the sides, away and toward the body in tandem with the legs before squeezing your legs back together on the inside of your jack.

5. Scissors

Why it rocks: ‘Scissors offer a trickier placement of the feet on the trampoline as you’re landing with them staggered, rather than next to each other,’ says Giampolo. They also challenge upper-body coordination and begin to build confidence in quick foot transitions on the trampoline, while simultaneously training your core, glutes, hamstrings, and adductors.

How to:

1. Step onto the trampoline with your hips parallel and feet hip-distance apart.
2. As you bounce, move one foot forward and one foot back so they are staggered on the trampoline.
3. Begin continuously switching which foot is in front as you press down through the bottoms of your feet while maintaining a narrow stance to activate your adductors (inner thighs) as your legs slice past one another.
4. Keep your weight centered between your legs, so you’re pressing down into both feet equally as you land and let your arms swing naturally.

6. Surf Twist

Why it rocks: Surf twists allow you to leverage momentum and counterbalance between your upper and lower body, says Giampolo. Plus, the twist in the torso activates your obliques and improves spinal rotation.

How to:

1. Step onto the trampoline and begin in a bounce down position (as described above).
2. Jump and rotate your lower body to one side and return to the front.
3. Keep your shoulders square as your hips and feet turn, creating a ‘ringing’ sensation through your waist. On the next rep, switch directions.
4. Allow your arms to swing in opposition with each twist.

7. Ski

Why it rocks: ‘Skis are great for a stability challenge as you’re moving with a narrower base,’ says Giampolo. ‘The side-to-side action with your legs squeezing together makes it one of the more challenging moves on the trampoline, especially when you increase speed.’ You’ll also fire-up your core, glutes, hamstrings, inner thighs, and obliques.

How to:

1. Step onto the trampoline and squeeze your legs together from your inner thighs down to your ankles.
2. Begin jumping side-to-side on the trampoline and use the weight of your hips to carry you from right to left.
3. Swing your arms along the sides of your body and allow the momentum to help you get from one side to the other.
4. Stay low to the ground as you move and squeeze your obliques on each side to support your landing.

8. Run

Why it rocks: Running is a great introduction to single-leg movement on the trampoline, allowing you to practice shifting weight from one foot to the other, says Giampolo. Your core, glutes, and hamstrings will also light up.

How to:

1. Step onto the trampoline and stand with your feet directly underneath your hips.
2. Start lifting one foot at a time (like a march) and steadily increase your speed so your march becomes a small hop from one foot to the other.
3. Begin lifting your knees toward your chest, letting your legs pass narrowly in front of you. Use your abdominals to maintain a long spine and keep your ribs stacked on top of your hips.
4. Squeeze your standing-side glute and continue alternating legs.

9. Knee drive

Why it rocks: In addition to working your core, glutes, and hamstrings, a knee drive establishes a base for all single-leg moves on the trampoline, says Giampolo. It also improves your balance and core activation since you have to stabilize one leg on an unstable surface.

How to:

1. Step onto the trampoline and guide one knee into your chest while maintaining a single-leg bounce down through your standing leg. Focus on pushing through your standing-side heel each time your foot leaves the trampoline.
2. Between each knee drive, return your whole foot to a bounce down position, practicing the transition from one foot to two feet.

10. Kick

Why it rocks: Kicks activate your glutes, hamstrings, and core, but they’re also one of the most versatile moves on the trampoline because as you get more comfortable with rebounding, you can take them in all directions, says Giampolo.

How to:

1. Step onto the trampoline and expand upon your knee drive by releasing your hamstring to extend the leg and foot forward out in front of you.
2. Release your hip flexor and quad on the kicking side and focus on your core lifting your leg up and out.
3. Continuously press down through your supporting-side heel for stability as you move and alternate between sides.

Tips for getting started with rebounding

First things first: You’ll want to invest in a rebounder – or mini trampoline.

Once you have the trampoline, start slow! ‘Just as you wouldn’t run a marathon on your first day of running, or squat 200 pounds on your first day of weightlifting, give yourself time to acquire this new skill,’ says Giampolo. When you’re new to rebounding, it feels different than anything you’ve done before, so allow your body (and mind) time to adjust.

If you’re a beginner, Giampolo recommends rebounding three to four times in your first week, even if it’s in short five- to 10-minute bursts, so your body has a chance to acclimate moving on an unstable surface. Once you’re comfortable in the sensation and movement patterns, you can increase your time and frequency.

If your rebounder has a built-in railing at the front, McDowell also suggests gently holding on during your first attempts. This way you can ease into building strength, balance, and stability before going totally hands-free.

You may feel sore in your ankles or knees (especially the Achilles tendons and kneecaps) after you rebound, so a proper warm-up, cool-down, and stretch before and after each session is key for preventing injury, adds McDowell.

Finally, in terms of gear, Giampolo says you can wear sneakers or go barefoot. ‘If you’re going for a light, high bounce-style workout, being barefoot is totally fine, but if you’re rebounding is more focused on cardio, I suggest wearing sneakers since it will help keep your feet and ankles safely aligned as you move in various positions on the trampoline at a faster pace.’

How to level-up rebounding

When you’re ready to up the difficulty, Giampolo suggests adding wrist weights. The added resistance will further increase your heart rate and energy expenditure for a more intense workout. It’s best to avoid ankle weights, though, because they can put unnecessary strain on your hips as you bounce, she adds.

You can also increase the duration or cadence (a.k.a the speed you bounce) to make your workout more challenging, says McDowell. Just be sure to ease into an extended workout and don’t do too much too quickly.

Risks of rebounding

Rebounding is generally safe for most people, but like anything, it’s not for everyone. In particular, Giampolo says anyone with inner ear/equilibrium issues or balance problems should avoid rebounding to prevent dizziness or nausea.

Additionally, if you’re pregnant or recently had a baby, bouncing can be stressful to the pelvic floor, so you should always talk with a doctor before incorporating it into your routine, says McDowell. Those with a joint replacement or back or neck injury should also get clearance from their doctor or physical therapist to avoid further injury, she adds.

Bottom Line: Rebounding workouts are a great—and fun!—way to build some strength, boost cardio, and improve balance.

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Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.