Trampoline jumping: review of the most effective exercises, benefits and expert advice

Simple exercises on a trampoline burn up to 800 kcal per hour. Training at home lasts 30 minutes, you can do it 2-4 times a week. This is enough to create a slight energy deficit if you walk an additional half hour a day and control your diet. The trampoline does not overload the joints and spine, training on it is not boring. Classes are conducted in interval mode, which allows you to slightly speed up your metabolism after training.

Is it really possible to lose weight by jumping on a trampoline?

To lose weight, you need to create an energy deficit. The body will gradually burn fat in order to function normally. Fitness training helps increase energy expenditure, speed up metabolism and strengthen muscles. They are not the only condition for weight loss.

In any case, it is necessary:

Create a calorie deficit by reducing energy from carbohydrates and keeping your protein and fat intake high.
Do strength training exercises to maintain normal muscle mass and increase calorie expenditure.

Trampoline exercises for weight loss are plyometric exercises. It can be both strength and aerobic in nature. Depends on who is jumping and with what intensity. In speed-strength sports, jumping is considered strength work, they are performed at high speed and in large amplitude - for example, a set of squat jumps for 6-10 repetitions. In fitness, such approaches alternate with smaller jumps to keep the training continuous.

According to the loading protocol, trampoline training is closest to high-intensity interval training. It can speed up your metabolism, according to research, and is more effective than regular low-intensity aerobic training. Also, doing jumping exercises will save approximately 40% of your time.

Jumping is good for those who only have 30 minutes to train 2-4 times a week. They can be the only physical activity if you add exercises with light weights to them and do everything in interval style.

What is a trampoline for weight loss

People's opinions about certain things are often erroneous.
So, when you hear the word trampoline, many people imagine children's entertainment aimed at raising their spirits. There is some truth in this: this sports equipment, in addition to losing weight, will help improve the emotional state of the exerciser. It consists of several parts: mesh, frame and racks. The combination of these elements makes the simulator effective; the surface absorbs well. The mesh, which is a stretch fabric with springs hidden inside, is tightly stretched over the frame and secured to the racks. There are professional trampolines made of more expensive and durable materials, which are installed for group classes in gyms. There are also amateur weight loss machines of this type. They are more affordable and can be used at home. The value that determines the maximum weight of the user depends on what the trampoline is made of and how many springs it contains. For professional simulators it reaches 150 kg, for amateur ones - a maximum of 100 kg.

Regularity of exercise for weight loss will be the determining factor. A jumping program containing a set of rhythmic exercises performed with high amplitude is an excellent cardio load. Experts in the field of this type of fitness report that it is possible to burn up to 600 kcal in one workout . It is recommended to conduct classes in the first half of the day, when the body is in the mood to get rid of extra pounds and an additional boost of energy will not hurt.

What are the benefits of jumping fitness?

Benefits of jumping fitness:

accessibility: the trampoline is inexpensive, it is enough for 3-4 years of classes;
the ability to progress at home;
high calorie consumption per unit of time;
anti-stress effect;
working out the muscles of the legs and buttocks in an active mode;
variability: you can combine exercises indefinitely, come up with combinations, experiment with interval modes - this is the motto of a true lover of jumping on a fitness trampoline.

In addition, there are also “club” lessons for those who do not like independent training. There are two directions: mini-trampoline and Kangoo Jumps.

The first class includes an aerobic warm-up with simple steps, squat jumps and scissor jumps, and gentle jumping jacks on two or one leg. All this alternates with strength exercises with microweights on the floor and abdominal crunches. The lesson lasts an hour and ends with stretching. There are no standards for a mini-trampoline; the instructor himself comes up with a program for the group.
Kangoo Jumps – group lesson in special boots. Students rent them for an hour from the studio and jump under the guidance of an instructor. This is one of the most fun classes in the industry, suitable for those who are already tired of Zumba, don’t like fitboxing and don’t want to run or walk on a treadmill. The workout is high-intensity and allows you to burn up to 900 kcal per hour.

Basic jumping fitness exercises

Jumping fitness involves quite serious physical activity, so before classes you need to do a 10-minute warm-up to warm up your muscles. A classic workout lasts 50-60 minutes, of which half an hour is spent on cardio exercises, and the rest of the time on strength training and stretching. Among the basic exercises, the most common are jumping:

With arms extended along the body. You need to jump at a low height, and when landing, place your foot completely on the trampoline, without using your hands to help maintain balance.
With one leg abducted. The jump is performed with one supporting leg, slightly bent at the knee. The other leg is straight and pointed to the other side.
From a sitting position. You need to sit down on the trampoline, lean your hands behind you and jump out with a straight back (you are allowed to lean forward a little).

You can pull your bent knees to your chest. To do this, you need to hold on to the handle and alternately raise your legs to your chest. Experienced jumpers are allowed to experiment and do fitness jumps from a position on all fours. At the same time, you need to spread your arms and legs in the air, and land on your stomach (this is safe and does not hurt).

Completing any jumping fitness program on trampolines does not impose strict clothing requirements. It is recommended to use comfortable tracksuits or leggings with T-shirts, tank tops, and wear sneakers on your feet. The main thing is that the sports kit does not hinder movement, and that the material has “breathable” properties. One hour of intense exercise will burn 500-800 calories, so women's fitness clothing should wick moisture well. Replace boring workouts with fitness jumping, lose weight and have fun!

What muscles work during exercise?

Like most high-intensity aerobic classes, this workout primarily develops the muscles of the lower half of the body.

The following work dynamically:

the entire gluteal group;
hamstrings and quadriceps;
calf muscles;
adductor and abductor muscles of the thighs.

In statics, the abs and back muscles work. The arms and shoulders are also included, especially if you need to balance with your arms. During strength exercises, the muscles of the chest, arms and shoulders are refined.

Important: lessons on a fitness trampoline of any format will not help build muscles. Even if the class is advertised as a “workout for big butts,” it is more likely to be a simple muscle toning. But it’s very suitable for increasing calorie consumption.

Interval training on a trampoline helps to develop all the muscles of the body evenly. If your goal is to get in good shape in the shortest possible time, you can work in strength intervals with progressive weights.

Main safety rules for those involved

The trampoline is not suitable for complete beginners, since their joints and ligaments are not yet ready for such a load. It is better to pre-workout at home for 2-3 weeks with strength exercises with rubber shock absorbers or without weights at all. Any relevant lesson on YouTube (example below) or a selection of simple exercises like push-ups, squats, lunges, and abdominal crunches will do. This will help prepare the muscles and ligaments for exercise.

The heart and blood vessels also need to be strengthened first. For this purpose – half an hour of any aerobic continuous work. Mini stepper, simple walking, exercise bike, bicycle. After the preliminary stage, you can gradually include jumping in your training schedule. Trampoline exercises for beginners can be done at a slower pace than usual.

In the hall it is better to do the following:

Do mostly isolation exercises in machines for 2-3 weeks.
Additionally - any cardio in the simulator for half an hour after the main workout.
You should go for jumping fitness when your heart rate when walking at a speed of 5-6 km/h ceases to go beyond 110-120 beats per minute, and during strength exercises it does not exceed 140 beats. Yes, the process may take a long time. But otherwise there is a risk of overloading the heart and nervous system.

Home safety:

Place the trampoline on a non-slip mat;
learn to jump on and off so that the entire structure does not move back and forth;
check the height of the ceiling - the highest jump should not result in a head impact;
be sure to wear sneakers and sports bras, comfortable leggings and a breathable top;
first learn how to jump out of squats, out of scissors, do jumping jacks and burpees on the floor, then on a trampoline;
only after that turn on the video and repeat after the instructor.

Safety precautions in the hall:

check the equipment and fastenings for damage and breaks;
inform the instructor that there is a beginner in front of him;
listen to instructions;
stand up so that you can see what the instructor is doing;
Do not try to immediately make high-amplitude movements.

What do you need for jumping fitness?

The equipment is standard - sports bras, high-shank aerobics or fitness sneakers with a stable sole and the possibility of rigid lacing. The rest is as you like. It is better not to take long wide trousers so as not to step on them. Instead, any leggings, shorts, or bicycle shorts will do. The top is comfortable, the fabrics are special, breathable.

Do I need to buy boots for Kangu Jumps? If you do not set yourself the goal of becoming a professional instructor in this area, you can do without them. Boots are expensive, it would be better to just rent them from the studio.

Types of load and training effectiveness

This table shows the load levels on the trampoline:

Training levels	Beginners	Average level	Advanced
Pulse zones	Up to 150 heart rate beats	Up to 160 hits	Individual control, but not higher than 180 strokes
Plyometric exercises	Low jumps from squats, scissors, multi-jumps on two legs, soft jumping jacks, step-steps.	Full squat jumps, scissor jumps, burpees with trampoline jumps, high knee jumps.	All of the above, plus jumping from squats and lunges with weights, burpees over a trampoline.
Strength exercises with small equipment - dumbbells, mini-barbells, shock absorbers. Strength exercises without weights, using the floor or trampoline.	Push-ups, goblet squats, dumbbell lunges, bent-over rows, crunches, shoulder presses, and dumbbell biceps and triceps exercises.	Push-ups with legs on a trampoline from the floor, strength exercises with medium-weight mini-barbells, hybrid movements - thrusters, lunges with biceps curls, rows and dumbbell presses.	Plyometric push-ups with hands on a trampoline, movements with mini and full CrossFit barbells, jerks and jerks of weights, swings of weights, hybrid exercises - thrusters, all types of rows with broaches, cleans of barbells.
Number of workouts and modes	2-3 workouts per week strictly every other day of rest.	3-4 workouts.	3-4 workouts.

Workout for weight loss

Weight loss exercises begin with a warm-up on the floor, steps for 4-5 minutes. Then alternate:

1 minute of jumping or jumping jacks with 3 minutes of rest on steps, light strength exercises or weightless movements.
Over time, you can alternate 1 to 2 and 1 to 1.
The most stringent protocol is duplicating the strength exercise with plyometrics.

For example, first a person does a goblet squat for a minute, and then jumps out of a squat on a trampoline for a minute. After this, immediately without rest - the second approach. In fact, the rest is 10-12 seconds, which are necessary to change equipment.

Home workout

The simplest training set for a beginner looks like this:

Walking and joint gymnastics without a trampoline – 5 minutes.
Regular squats on the floor without equipment – 1 minute.
Jumping on a trampoline with a slight squat - 1 minute.
Glute bridge without weight – 1 minute.
Press (twisting) – 1 minute.
Regular push-ups from the floor - 1 minute, you can do push-ups from a support.
Jumping jack – 1 minute.
Pull the rubber shock absorber to the belt in an inclined position – 1 minute.
Free multi-jumps on 2 legs, small amplitude – 1 minute.

This cycle can be repeated 2-5 times depending on your well-being and level of fitness. All muscle groups are involved, resulting in a significant cardio load. At the end of the workout - 3 minutes of walking until the heart rate calms down and stretching.

Increased lymph flow in the body

The lymphatic system is a network of tissues and organs that helps get rid of toxins in the body, waste, and other unwanted materials in the body.

This is the body's metabolic cesspool. Unlike the cardiovascular system, in which the heart automatically pumps blood, the lymphatic system relies entirely on our body movements like a nose.

The cardiovascular system:

Heart, blood vessels, blood;
Function: transportation of gases, nutrients, waste, hormones.

The lymphatic system works through our conscious movements. Jumping on a trampoline is a full-body exercise. This activity can lead to the simultaneous opening and closing of the lymphatic valves, which will increase lymphatic flow by 15 times.

Disadvantages of this type of training

A mini trampoline shouldn't be the first fitness workout a person does after years of not using it. You need to strengthen your muscles first. Despite the external entertainment nature, this is a serious functional tool. To train, you need to concentrate and perform the exercises, stabilizing the spine and tensing the core, and not just haphazardly.

This type of fitness can cause overtraining of the leg muscles, especially if a person does not know how to adapt strength training to aerobics. In addition, it is not suitable for independent training for people with absolutely no fitness skills and self-taught people. Rather, a trampoline should be bought by those who know how to perform basic and gymnastic exercises, but are tired of the monotony.

Exercises for weight loss

Whether you work out at home or in the gym – it doesn’t matter! There are sets of exercises for weight loss that work great in any conditions. It’s better to start with less active elements:

Stand on the apparatus in the center.
Start moving as if you were running, but without leaving the spot.
Engage your arms: they should be involved in running.
Performing the exercise in combination with the others requires three approaches, 2 minutes each.

Gradually, you need to make your workout more difficult to lose weight. The following exercise will seem more difficult to beginners than the first:

Standing on the machine, spread your legs wider than your shoulders, turn your toes to the sides.
Do a squat.
Jump up without any suddenness, without fully extending your knees.
Repeat in three sets of one minute each.

It is important not to limit yourself to just the leg muscles. Engage your upper body, this will make it easier to do:

Start jumping on the apparatus with your legs spread wide.
Alternately pull your legs towards your chest.
Simultaneous swinging of your arms will help you maintain your balance.
In total, you need to perform two sets of one minute each.

Working out the figure and getting rid of tightness is not always accompanied by multi-step elements. The following option will give its result:

Place your feet shoulder-width apart.
Lean your body forward slightly.
Jump high on the machine, increasing the intensity. For greater effect, you can stretch your arms in front of you and grab dumbbells.
To achieve the result, two approaches of 2 minutes will be enough.

Varying your workout for weight loss means preventing yourself from losing interest in it. You can include the following exercise:

Stand on the apparatus.
Bend your right leg at the knee and move it back.
Jump on your left foot.
For each leg you need to perform 3 approaches for a minute.

Contraindications for exercise

Contraindications are standard for plyometrics:

phlebeurysm;
myopia;
pregnancy and 12-week recovery period after childbirth;
diseases of the heart and blood vessels;
hypertension in the acute stage;
injuries to joints, ligaments, muscles;
ARVI, influenza and the recovery period after them;
menstruation (first 3 days).

There is no consensus regarding scoliosis. The textbook for trainers of the FPA of Russia, authored by Dmitry Kalashnikov, lists it as a contraindication for running and jumping. Some modern trainers do not consider scoliosis to be a big problem if a person can maintain a neutral back during exercise. Consultation with a doctor is required in all cases.