7 Mini Trampoline Workouts for Effective Weight Loss

Group trampoline cardio workout class

If you’re looking to kickstart your year with a health and weight loss journey and a new and improved workout routine, you’re not alone. According to a recent survey from YouGov, a recent study showed that 48% of people who made New Year’s resolutions wanted to lose weight, making it one of the most popular resolutions. 

While cardio is often the go-to choice for weight loss due to its ability to burn through excess calories, a combination of cardio and strength training workouts can increase the speed with which you lose weight even more. 

Did you know that you can take advantage of trampoline workouts for weight loss? Better yet, they can also work towards increasing your power and overall cardiac fitness. We’ve put together 7 of our best mini trampoline workouts to help you with your fitness and weight loss journey.

The Benefits of Using a Rebounder for Weight Loss 

The bellicon® rebounder can be completely personalised to suit your weight, as well as support your unique training goals for the most effective weight loss program. Since the bellicon® can be adjusted to reach your goals faster and respect any physical complaints you may have, including joint or back problems, you can still partake on a weight loss cardio journey that is both safe and effective for you. 

Before we reveal our mini trampoline workouts, let’s look at the 3 areas that you can focus on when you choose to add trampoline workouts to your fitness routine and the added benefits of these types of workouts for weight loss: 

Weight Control

Did you know that bouncing on a rebounder is twice as effective than running for losing weight and improving your fitness? When bouncing on a mini fitness trampoline, you end up targeting multiple key muscles in the body, whilst getting your blood pumping without the unnecessary shock load. 

30 minutes of rebounding a day is recommended if you seriously want to lose weight. This is an achievable target, even for people who usually struggle with exercising. This is because mini trampoline workouts do not rely on intensity to be effective, but more on continuity for weight loss results to show. 

Not only can you use your rebounder with more intensity to help shed those initial extra pounds, but you can also do light mini trampoline workouts throughout the week to maintain your goal weight and keep fit. 


If you’re looking to strengthen your muscles and tone your body whilst working on your weight loss journey, mini trampoline workouts can do this for you too. When you start performing a trampoline workout, it causes your muscles to react: first by tightening, then by relaxing, repeatedly. This movement is exactly what muscles need to build strength. 

With around 656 muscles being activated while bouncing on a rebounder, you can enjoy strengthening your muscles and building on your physical power whilst still achieving the weight loss results you desire. 

By building on your muscle strength and power over time, you can then become more adventurous with your mini trampoline workouts and attempt some more challenging and intense exercises. This can then help you even further along your weight loss journey. 


As previously mentioned, cardio can work wonders for weight loss and increasing levels of cardiac fitness, but did you know that mini trampoline workouts can strengthen your heart just as effectively? Bouncing on a mini trampoline can get your circulatory system firing on all cylinders without adding excess pressure on the joints. 

Improving your cardiac fitness and cardiovascular health plays an important role in weight loss. Even people who are severely overweight can increase their cardiovascular health and experience safe and enjoyable weight loss through trampoline workouts. 

By building on your cardiovascular health, you can take advantage of better stamina and apply this directly to your mini trampoline workouts to get even better results.  

The bellicon® rebounder can support up to 200kg of weight, meaning that even those who are currently overweight can be supported while they exercise. This enables a joint friendly, low impact cardio training option for people who cannot run on hard surfaces or are more susceptible to straining their ankles or joints.

7 Trampoline Workouts for Weight Loss 

Below are our top 7 recommended trampoline workouts for weight loss. Combining hard work with fun, you’ll never get bored of these exercises, making them far easier to commit to, thus making your weight loss journey easier and far more enjoyable. 

1. Front/side arm raises

This is a fantastic upper body exercise that can be done to warm up your shoulders and ease you into jumping on your rebounder. This exercise can be done either with or without weights, depending on how intense you want it to be. The bellicon® weight balls can be the perfect addition to this exercise.  

To perform this exercise, follow the below steps: 

  • Start with your feet shoulder-width apart with soft knees. Brace your core. 

  • As you bounce, alternate raising your arms to the front and to the side. One arm will go out to the front of you, the other will go out to the side. 

  • Keep switching which arm goes to the front and which goes to the side with each bounce.

2. Core rotation

For those looking to take up rebounding to lose belly fat, this is the perfect exercise.  

To perform this exercise, follow the below steps: 

  • Start with your feet hip-width apart and hold up your arms at chest height for balance. 

  • As you bounce rotate everything below your arms (core, knees etc) from opposite wall to opposite wall. Remember to focus on rotating your torso to face the wall with each rotation. 

  • To remain balanced, keep your eyes focused on a stationary object in front of you.

3. Jumping jacks

This is a classic and easy to do exercise. You have the option to do this exercise with or without bellicon® hand weight balls for added intensity.  

To perform this exercise, follow the steps below: 

  • Start with your feet hip-width apart with your palms facing outwards 

  • Alternate your legs, jumping in and out whilst simultaneously raising your arms to shoulder height. 

  • Remember to engage your core when you bring your legs together.

4. Torpedo jumps

While this move may look simple it still requires full-body strength and stability, making it a perfect calorie cruncher. 

To perform this exercise, follow the steps below: 

  • Start with your feet hip-width apart. 

  • Place your arms down your sides, locked straight. Engage your core and keep your shoulders open. 

  • As you jump up straight up and then down, point your toes and squeeze your quads. Make sure to try and jump as high as you can to make the most of this exercise. 

5. Ab rocks

This exercise doesn’t require jumping, but it’s still a perfect exercise to do on your rebounder to target your core and work out those abs. 

To perform this exercise, follow the steps below: 

  • Lie on your back with your hands behind your head and your knees bent at a 90-degree angle (like you’re about to do a sit-up). 

  • Without pulling on your neck, initiate the rocking motion by pulling back with your knees and drawing your belly into your rebounder. 

  • Keep your knees at a 90-degree angle as you continue to rock. 

6. High knees

This is a classic cardiovascular exercise that can be done on your rebounder to add a level of difficulty and intensity to really get your blood pumping. 

To perform this exercise, follow the steps below: 

  • Start with your feet hip-width apart. 

  • Pull one knee up towards your torso/chest, then alternate, bringing each knee up as quickly as possible. 

  • Pump your arms by pulling back with your elbows. Remember to keep your shoulders open. 

7. Biceps/triceps bounce 

This exercise allows you to target both sides of your arms whilst adding in a fun bounce to make it more interesting and challenging.  

To perform this exercise, follow the steps below: 

  • Start with your feet hip-width apart and your hands by your sides. Hold a dumbbell in each hand. 

  • As you bounce, squeeze, and hold a biceps curl. 

  • Double bounce, then extend your arms down and squeeze your triceps while slightly pushing the dumbbells behind you. 

  • Remember to keep your shoulders open and engage your core. 


By performing these exercises as a complete workout routine, you can easily work towards your weight loss goals while ensuring you’re still having fun as you exercise. 

Remember: you must combine exercise and healthy eating if you want to lose weight safely and effectively. We recommend around 30 minutes of bouncing (this can either be light or intense, depending on your current fitness levels or how much weight you’re looking to lose) combined with consuming fewer calories. 

For more information on our range of mini fitness trampolines and how you can incorporate these into your workout routine, contact the bellicon® team today. 


Tags: weight loss
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