6 Easy Trampoline Exercises for Adults

Last Updated on May 2, 2023 by Charlie Nash

If you want to get fit and trim without feeling like you’re doing hard physical labor, try trampolining. It’s a low-impact, high-energy activity that’s safe for both kids and adults. There are many fun trampoline exercises for adults. Jumping on a trampoline is a fun way to burn calories, and it can even help tone muscles and boost your energy. It’s a great way to get your heart pumping and burn calories while having fun.

When it comes to exercise, the old saying “use it or lose it” holds true. Regular exercise is crucial for maintaining health and keeping us young, but it’s not always easy to get the kind of physical activity we need.

Fortunately, there are lots of ways to get fit, from running and lifting weights to yoga and aerobics. And there’s one workout that’s particularly fun and effective: trampoline exercise.

Table Of Contents

How To Start Trampoline Exercises for Adults?
6 Favorite Trampoline Exercises for Adults
Why It’s Important for An Adult to Exercise on Trampoline?
Tips to Avoid Injury
FAQs
Conclusion

This article will give you six of our favorite trampoline exercises for adults that will help you stay fit and healthy.

How To Start Trampoline Exercises for Adults?

Trampoline exercises are a great way to get your heart rate up and improve your cardiovascular fitness. They’re also a lot of fun and can help you stay motivated to work out. If you’re new to trampoline exercise, start with this basic routine. As you become more fit, you can add more difficult moves to your routine.

Step 1: Warm up for 5 minutes by jumping lightly on the trampoline.

Step 2: Start with basic jumps. Stand in the center of the trampoline, and jump up and down, keeping your knees bent. As you become more comfortable, try to jump a little higher each time. Do this for 1-2 minutes.

Step 3: Next, try some jogging in place. Start by jogging in place for 30 seconds, then jumping up and down on the trampoline for 30 seconds. Alternate between these two moves for 2-3 minutes.

Step 4: Now it’s time to add some arm movements. While jumping on the trampoline, move your arms in a circular motion. You can also try punching your fists forward and back, or doing any other type of arm movement that feels comfortable. Do this for 1-2 minutes.

Step 5: Finally, cool down for 5 minutes by jumping lightly on the trampoline.

6 Favorite Trampoline Exercises for Adults

Here are the six of our favorite exercises:

#1. Jumping jacks:

Start by standing on the trampoline with your feet together and your arms at your sides. Jump up, spreading your legs to each side as you raise your arms above your head. Return to the starting position and repeat.

#2. Squats:

It starts by standing on the trampoline with your feet shoulder-width apart and your arms at your sides. Lower your body into a squat, making sure to keep your knees behind your toes. Return to the starting position and repeat.

#3. Push-ups:

In this exercise, you can start in a plank position on the trampoline, with your hands shoulder-width apart and your feet together. Lower your body down into a push-up, keeping your core engaged the entire time. Return to the starting position and repeat.

#4. Sit-ups:

Start by lying on your back on the trampoline with your knees bent and your feet flat on the ground. Place your hands behind your head and curl your body up into a sit-up, making sure to use your abs to lift your torso. Return to the starting position and repeat.

#5. Lunges:

Initiate it by standing on the trampoline with your feet together and your arms at your sides. Step forward with one leg, lowering your body into a lunge. Be sure to keep your front knee behind your toes. Return to the starting position and repeat with the other leg.

#6. Burpees:

You can start doing it by standing on the trampoline with your feet shoulder-width apart and your arms at your sides. Lower your body into a squat, then place your hands on the ground in front of you and jump your feet back into a plank position. Quickly jump your feet back to the squat position and stand up, then jump up into the air, reaching your arms overhead. Return to the starting position and repeat.

Also Read: 10 Best Trampolines for Adults

Why It’s Important for An Adult to Exercise on Trampoline?

It’s important for adults to exercise on the trampoline because it helps improve coordination, balance, and flexibility. It’s also a great way to get a cardio workout. Additionally, few trampoline exercises for adults can help reduce stress and improve mental focus.

There are many benefits to exercising on a trampoline, especially for adults. Trampoline exercise is low impact and easy on the joints, making it an ideal form of exercise for those with arthritis or other joint problems. The bouncing motion of the trampoline also helps to improve balance and coordination.

In addition to the physical benefits, trampoline exercise is also great for mental health. The repetitive motion of bouncing can help to calm the mind and improve focus. Exercise on a trampoline can also be a fun and social activity, which can help to reduce stress levels.

Tips to Avoid Injury

here are some tips and precautions for adults to avoid injury while using a trampoline:

Always use a safety net and ensure it is properly installed.
Use the mini trampoline/Rebounder with a handle.
Make sure the trampoline is on a level surface and is securely anchored to the ground. Use Rubber feet to avoid slipping on a mini trampoline.
Limit trampoline use to one person at a time to avoid collisions.
Avoid somersaults, backflips, and other high-risk maneuvers.
Start with simple exercises and gradually progress to more challenging ones as fitness levels improve.
Always warm up before jumping to prevent muscle strains and other injuries.
Wear proper footwear with good grip and support.
Inspect the trampoline regularly for wear and tear, and repair or replace any damaged parts immediately.
Consider talking to your doctor about exercises and contact your doctor if you feel any pain ASAP.
Jump with your knees bent, not with locked knees.
Finally, If you encounter any pain, shortness of breath, or faintness while on the trampoline, stop immediately. It’s normal to feel a bit dizzy or lightheaded when you first start, but if this occurs, take a break and sit down until you feel better.

By following these tips and precautions, adults can enjoy a fun and safe trampoline experience with minimal risk of injury.

FAQs

What are the benefits of trampoline exercises for adults?

Trampoline exercises can provide a variety of benefits for adults, such as improved cardiovascular health, increased coordination, and balance, and strengthened leg and core muscles.

Are trampoline exercises safe for adults?

As with any form of exercise, trampoline exercises come with a certain level of risk. However, when done properly and with appropriate safety measures in place, trampoline exercises can be safe and enjoyable for adults. It’s important to start with simple exercises and progress gradually to more challenging ones, always paying attention to proper form and technique.

Can trampoline exercises help with weight loss?

Trampoline exercises can be a great addition to a weight loss program, as they can help burn calories and increase metabolism. However, it’s important to pair trampoline exercises with a healthy diet and other forms of exercise to achieve weight loss goals.

How long should trampoline exercise sessions be?

Trampoline exercise sessions can vary in length depending on individual fitness levels and goals. However, as a general guideline, aim for at least 20-30 minutes of continuous exercise on the trampoline, gradually building up to longer sessions as you become more comfortable and fit.

Are there any trampoline exercises that should be avoided by adults?

Adults should avoid any trampoline exercises that are beyond their skill level or could put them at risk of injury. Examples include somersaults, backflips, and other advanced maneuvers. It’s also important to avoid jumping too high, as this can lead to falls and other accidents.

Conclusion

As we learned, the benefits of trampoline exercise are many. Not only does it help to improve physical fitness, it also helps to improve mental health. Trampoline exercise is low impact and easy on the joints, making it a great form of exercise for adults. It’s also a fun way to spend time with friends and family.

Moreover, the trampoline is a versatile piece of equipment that can be used for a variety of exercises. We hope you found this article helpful and that you’ll be inspired to try some of the exercises we mentioned in this article.

Charlie Nash

I have been involved in the world of gymnastics for over 20 years! I started gymnastics when I was 5 years old and excelled in the sport eventually finding a way onto a team where I competed throughout high school and into college. With a passion for gymnastics and specifically Trampolines, I have decided to start a blog TrampolineMag, A trampoline magazine. I will share all the reviews, suggestions, and things I have learned about trampolines to make your trampoline experience fun and safe.