One of the best things about exercising on a mini trampoline is that it doesn’t feel like exercising. Instead, bouncing up and down on a trampoline is an enjoyable activity that can be done alone or with others.
Additionally, trampolining is a low-impact exercise that puts less stress on your joints than other types of exercise, making it an excellent option for people of all ages and fitness levels.
Also see: Should You Buy A Mini Trampoline For Your Upstairs Apartment?
12 fun exercises to do on a mini trampoline:
- Jumping Jacks
- High Knees
- Butt Kicks
- Vertical Bounce
- The twist
- The one-legged bounce
- Squat Jumps
- Toe Taps
- Scissor jumps
- March in Place
- Toe Touches
- Stretching
Also see: Benefits of Mini Trampoline
Fun Mini Trampoline Workout Routine
You only need a mini trampoline and comfortable clothing and shoes to get started with mini trampoline exercises. When selecting a mini trampoline, be sure to choose one that is sturdy and has a weight limit that can accommodate your body weight.
Warm-Up
Before you begin your mini trampoline workout, warming up your body to prevent injury is essential. Here are a few warm-up exercises that you can do:
- Jumping Jacks – Stand on the trampoline with your feet together and your arms by your sides. Jump up and spread your legs apart while raising your arms overhead. Jump again to return to your starting position.
- High Knees – Stand on the trampoline and jog in place, bringing your knees up high towards your chest with each step.
- Butt Kicks – Stand on the trampoline and jog in place, kicking your heels back towards your glutes with each step.
Mini Trampoline Exercises
Now that you’re warmed up, it’s time to get bouncing! Here are some fun mini trampoline exercises that you can try:
Vertical Bounce
The basic bounce is the foundation of all mini trampoline exercises. To do a basic bounce:
- Stand on the trampoline with your feet shoulder-width apart and your arms by your sides.
- Bend your knees and push down on the trampoline to bounce up.
- As you come back down, absorb the impact by bending your knees.
- Repeat for 1-2 minutes.
Twist
The twist is an excellent exercise for working your core muscles. To do a twist:
- Stand on the trampoline with your feet shoulder-width apart and your arms extended to the sides.
- Twist your torso to the right, bringing your left elbow towards your right knee.
- As you twist back to center, bounce up and twist to the left, bringing your right elbow towards your left knee.
- Repeat for 1-2 minutes.
One-Legged Bounce
The one-legged bounce is a challenging exercise that will work your balance and coordination. To do a one-legged bounce:
- Stand on the trampoline with one foot in the center and the other foot lifted off the ground.
- Bounce up and down on one leg for 30 seconds to 1 minute.
- Switch legs and repeat.
Jumping Jacks
Jumping jacks on a trampoline is a fun and effective way to increase your heart rate. To do jumping jacks:
- Stand on the trampoline with your feet together and your arms by your sides.
- Jump up and spread your legs apart while raising your arms overhead.
- Jump again to return to your starting position.
- Repeat for 1-2 minutes.
Squat Jumps
Squat jumps are an excellent exercise for working your legs and glutes. To do squat jumps:
- Stand on the trampoline with your feet shoulder-width apart.
- Squat down and touch the trampoline with your hands.
- Bounce up and jump as high as you can.
- Land softly in a squat position and repeat for 1-2 minutes.
Toe Taps
Toe taps are a simple exercise that beginners can do. To do toe taps:
- Stand on the trampoline with your feet shoulder-width apart.
- Lift one foot off the trampoline and tap your toe on the trampoline.
- Switch feet and repeat.
- Continue alternating for 1-2 minutes.
Scissor Jumps
Scissor jumps are great for working your legs and improving your coordination. To do scissor jumps:
- Stand on the trampoline with one foot in front of the other.
- Jump up and switch the position of your feet in mid-air.
- Land softly and repeat, changing the position of your feet with each jump.
- Continue for 1-2 minutes.
Cool-Down Exercises
After your mini trampoline workout, you must cool down your body to prevent injury. Here are a few cool-down exercises that you can do:
- March in Place – Stand on the trampoline and march in place, bringing your knees up high with each step.
- Toe Touches – Stand on the trampoline with your feet together, and your arms extended overhead. Bend forward and touch your toes.
- Stretching – Stretch your arms, legs, and back to help your muscles recover.
Conclusion
Mini trampoline exercises are a fun and effective way to get fit and improve overall health. Incorporating these exercises into your workout routine can improve your balance, coordination, and cardiovascular fitness.
Remember: always warm up before you begin your workout and cool down afterward to prevent injury.
FAQ
Yes, if you choose a sturdy trampoline and follow proper safety precautions.
Yes, mini trampoline exercises can help to burn calories and aid in weight loss.
Yes, mini trampoline exercises are low-impact and can be done by people of all ages and fitness levels.
You can do mini trampoline exercises 2-3 times per week or as often as you like.
All you need is a sturdy mini trampoline and comfortable clothing and shoes.