Bounce It Out With These 10 Mini Trampoline Exercises For a Full-Body Burn

mini trampoline exercises


Working out on a mini trampoline has a host of health benefits. Because the springs in the trampoline absorb shock, the exercises you perform have a lower impact on your joints. This means that it may be more comfortable (and/or safer) for you to do execute certain moves on a trampoline compared to solid ground. In fact, exercise regimes performed on a mini trampoline have been shown to improve blood pressure, blood sugar, cholesterol levels, pain, and quality of life.

Mini trampolines are used for those recovering from injury, they’re also very effective for those without injuries who are looking to get an intense full-body workout, according to our experts.

Always up for an effective, low-impact workout, we’ve rounded up a selection of personal trainers to get their favorite mini trampoline exercises for a full body burn; ahead, discover their top ten picks.

Meet the Expert

  • Tami Smith is a trainer, as well as the owner and founder of Fit Healthy Mama.
  • Torski Dobson-Arnold is a trainer specializing in instructing trampoline workouts.
  • John Fawkes is a personal trainer and nutrition counselor based in San Francisco, California.
01 of 10

Running Man Plyos

Like jogging at super speed, running man plyos have you lift your knees much higher and more quickly than with a simple jog. Torski tells us that “for clients with painful joints, this exercise offers the opportunity to work on a non-impact surface.” You’ll get the workout of running intensely free from the impact of it, and “this exercise also functions as high intensity interval training.” To get a HIIT workout from running man plyos, “jog casually for 15 seconds, and then sprint with high knees for the next 15 seconds, alternating for one minute with a 30 second rest.”

02 of 10

Jumping Jacks

We’re all familiar with this calisthenic exercise, which is one of the most common warmup moves to get your whole body awakened. Tami says that “this classic movement can be jarring on the joints, so by taking it to the mini trampoline you're allowing the net to absorb the impact, not your body.” She suggests it before more intense work, noting “this is a wonderful full-body exercise that works really well for warmups before a cardio session.”

03 of 10

Jumping Ab Twists

A multifaceted move with as many benefits, John tells us that “ab twists on a trampoline get your heart rate pumping, and a good dose of cardio in there, while also toning and targeting your obliques.” He suggests that you start slow with “gentle bouncing on the trampoline, not going all-out.” Once you’re comfortable with the move, make it more complex and “bring your left elbow down to touch your raised right knee right at the peak of your bounce. Do the same with your right elbow and left knee, alternating between the two.”

04 of 10

Quick Feet

Also known as hot feet, this move involves a speedy back and forth motion with your legs. John notes that “traditional hot feet have you poised on your toes, shuffling your weight back and forth while tapping your feet as quickly as you can. These flex your entire leg muscles but especially your calves. On a trampoline, your core and legs have to work overtime to keep you balanced while you perform quick feet.” He says that you’ll feel the burn very quickly, but for best results you should “try to keep it up for intervals of 20-30 seconds, repeated 3-4 times.”

05 of 10

Low-Impact Trampoline Jogging

What could be simpler than jogging? Tami thinks it’s a great choice because “this is a simple movement, but since it's performed on the trampoline, there is a lot less impact than traditional jogging on the ground.” That means “there's a lot less impact on the joints, a common pitfall of traditional running/jogging.” She likes that mini trampoline jogging “allows for full body movement and is accessible for all fitness levels.”

06 of 10

Single Leg Hops

This is precisely what it sounds like: you’ll hop on each single leg twice, alternating back and forth between them and keeping balance by alternately raising your arms at your sides. Torski describes this as “a full body exercise targeting hamstrings, glutes, and core while working on balance and agility.” If it feels too easy for you, she suggests that “progression for this would include raising alternating arms to the sky as you hop on one leg, which increases your heart rate and cardiovascular benefits.”

07 of 10


This is one exercise that you may feel tired of...if you haven’t tried it on a trampoline. As Tami says, “lunges are a classic way to work your legs and glutes, but they can sometimes get stale.” To make lunges more interesting again, try trampoline lunges by “placing one foot on the (trampoline) netting and the other on the ground.” You’ll find it different than lunging on the ground because “performing the lunge movement this way provides additional momentum, and therefore, additional challenge as your legs and glutes work to stabilize your entire body.”

08 of 10

Jump Squats

Combining a jump with a squat is a powerful move, and the mini trampoline version is done similarly to how you’d do it on the ground. John recommends that you “start with your feet facing forward, a little more than shoulder-width apart. Hinge at your hips, moving your butt back and down into a squat stance before pushing off the balls of your feet into the air. Land in your starting position, feet about shoulder-width apart.” He suggests three to four rounds of 15-20 squat jumps per round--that should certainly be something you feel later!

09 of 10

Tuck Jumps

For a challenging move, try a tuck jump on the mini trampoline. You’ll start standing with your feet slightly less than shoulder width apart, then drop down into a quarter squat. From there, jump into the air and tuck your knees to your chest. You’ll land back in a standing position to repeat. Because of its intensity, Tami suggests that this exercise ”should be only for those who would be considered advanced.” She thinks tuck jumps “are a great way to recruit your core muscles as well as your legs and glutes for a full body workout.”

10 of 10

Bobs and Weaves

A squat-lunge combo, to do bobs and weaves you’ll bend down into a squat, then push back up with one leg. Repeat by squatting again from there, and pushing up with the other leg. Torski says by doing this exercise on a mini trampoline, it “is now accomplished in a proprioceptively-rich environment where stabilization and balance are challenged the entire time.” Proprioception is the act of sensing where your body is without looking, such as being able to touch your nose with your finger through closed eyes, and it challenges your brain in addition to your body. Torski notes that “bobbing and weaving exercises both the upper and lower body, and is beneficial for hand and eye coordination and reflex work.”

Article Sources
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  1. Posch M, Schranz A, Lener M, et al. Effectiveness of a Mini-trampoline Training Program on Balance and Functional Mobility, Gait Performance, Strength, Fear of Falling and Bone Mineral Density in Older Women with OsteopeniaClin Interv Aging. 2019;14:2281-2293. doi:10.2147/CIA.S230008

  2. Cugusi L, Manca A, Serpe R, et al. Effects of a Mini-trampoline Rebounding Exercise Program on Functional Parameters, Body Composition and Quality of Life in Overweight WomenJ Sports Med Phys Fitness. 2018;58(3):287-294. doi:10.23736/S0022-4707.16.06588-9

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