Is Jogging or Running on a Mini Trampoline Good Exercise?

Running on a trampoline for exercise


We know what you’re thinking – it can’t be… surely?  

Well then, this may come as a surprise because running on a trampoline is in fact, a good exercise. And we’re here to explain why.  

But first, let’s discuss how to run on a mini trampoline.  

Much like you would when you’re jogging or running, swing your arms and lift your knees to create a stepping motion. But rather than propelling yourself forward with each step, refocus your energy on tightening your core, increasing the frequency and height of the knee lifts and really engaging the muscles in your body.  

When imitating your running rhythm on the rebounder, you’ll notice a number of differences when compared to the real thing – most of which are positive and where you’ll really start to see and feel the benefits of the exercise.   

Exercise even when injured

The first difference you’ll notice is the softer bounces. While most rebounders offer this, the benefits are much more widely felt on a bellicon® due to the bungee suspension system, as opposed to the steel springs used on traditional mini trampolines.  

Ultimately, when running on a harder surface, such as the ground or a treadmill, joints, bones and ligaments experience a large amount of negative impact, which creates stress and pressure. This is how many runners suffer injuries, particularly in the long term. 

While running on a spring-based trampoline reduces some of this negative impact, bounces are still harsh due to the restriction in elasticity. On a bellicon® rebounder however, all negative impact is reduced, and the positive effects are maximised.  

The softer bounces, therefore, evenly distribute tension throughout the body, ensuring no single joint or ligament is placed under huge amounts of shock or stress. As well as helping individuals to avoid experiencing an injury from exercising, this is particularly beneficial for those who may already suffer from joint or back ailments.  

In fact, due to the bodily functions that rebounding promotes, namely, the provision of synovial fluid to cartilages, joints and ligaments can be strengthened, relieving symptoms of injury and even healing and correcting them, too.     

Health and fitness benefits 

Running on a mini trampoline also has several health and fitness related benefits, which is yet another reason it is a good exercise.  

Improved cardiovascular health

One of the main reasons people take up running is to improve cardiovascular health. Interestingly, bouncing on a mini trampoline can do just that, too.  

The aerobic component of running is what improves cardio fitness and studies have found that training on a mini trampoline is twice as effective as running for improving the aerobic condition.  

Reaching weight goals

Losing, gaining or maintaining weight is another reason running is a popular sport. Whatever your goal may be, it is that much more achievable on a rebounder.  

Studies have found that rebounding is 50% more efficient in burning fat than jogging, which could be down to a few factors. Firstly, even just a short 10-minute session of rebounding is enough to activate your metabolism for the rest of the day. And an active metabolism is important for weight loss because it enables calories to be burnt at a sustainable and steady pace.   

Secondly, rebounding also promotes a healthy lymphatic system. While not directly linked to weight loss, the lymphatic vessels and organs are important components in cleaning and detoxifying our biological systems of bacteria and waste, which can sometimes collect and cause swelling.  

When running on a mini trampoline, 656 muscles in the body are activated. The act of bouncing utilises your own body weight and allows for both eccentric and concentric muscle training, which in turn promotes enhanced strength, muscle growth and weight gain.  

With both fat burning and muscle strengthening benefits, rebounding is great exercise for reaching and then maintaining a healthy weight. What’s more, bellicon® bungee strengths are tailored to each individual user’s weight and can be easily swapped when a new goal reached, always enabling optimal training. 

Exercise for all ages

When people reach a certain age, exercise begins to feel much less accessible. This is especially true with running due to the shock it causes to bones and joints and the requirement of balance and stability, which can be affected by age.  

Of course, we’ve already discussed the benefits of bouncing for joint injures and ailments, and these are true no matter your age.  

But when it comes to balance, rebounding has been found to improve users’ stability and core strength, too, which all aids in achieving better balance.  

As mini trampolines can be used in the comfort of your own home, there is also a reduced risk of dangerous falls in the beginning stages of balance training. Similarly, bellicon® models can be fitted with support handles to provide even more safety and security.   


Sometimes, nothing beats a run out in the fresh air. But with seasonal changes and wet, cold days more frequent than not in the UK, an indoor alternative is the best way to ensure you keep on track of your health and fitness routine.  

Therefore, rebounding is a great way to support your running training during the winter months as it provides you with all the benefits you’d get from the outdoor sport, but in a more convenient and comfortable way.   

So, not only is running on a trampoline a good exercise, it’s a great one. And in many ways, it’s even better, more accessible and much more enjoyable than the real thing, too. 


To discover more about how the bellicon® rebounder can help in your fitness journey, browse all our rebounder models.   

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