The Complete Guide to Rebounding for Exercise & Health in 2021

Woman enjoying a rebounding exercise class at home

As we progress through the year, it’s common to see people taking on new fitness challenges, working on improving their health and pushing themselves out of their comfort zones to become the best version of themselves that they can be. However, with the global pandemic having a detrimental effect on physical and mental wellbeing, as well as its restrictions on the ability to exercise due to gym closures, these new year resolutions have been hard to fulfil. 

In 2021, there are plenty of innovative and enjoyable new ways to get in that much-needed exercise without risking your health. Working out at home has been the solution for thousands of people around the world, with the likes of rebounding becoming a widely popular form of exercise due to its suitability for almost anyone, even those with existing health conditions such as osteoporosis.  

Rebounding has seen impressive growth in popularity in recent years, receiving widespread acclaim as a credible and beneficial form of exercise that can be customised to meet an individual’s specific needs and goals.  

What is rebounding?

Rebounding is a form of elastically-leveraged, low impact exercise that is performed on a rebounder, also referred to as a mini fitness trampoline. A form of aerobic exercise, rebounding can be performed with varying levels of speed and intensity for an effective workout. 

Rebounding is an inclusive form of exercise that is suitable for all kinds of people. Whether you have stiff and sore joints, you struggle with being overweight or you suffer from back pain that limits your moveability, you can still rebound safely and effectively.   

This is because rebounding workouts can be tailored to suit your needs. Whether you need a gentle workout to increase your daily movement or something more intense to get your blood pumping, you can create a workout that is completely customised to your needs. 


15 min. Mini Trampoline Exercise Workout with bellicon®

Watch this 15 min. Mini Trampoline Exercise Workout


Does rebounding really work?

Rebounding has been found to engage over 500 muscles in the body. Unlike traditional forms of exercise that only target specific muscles, rebounding is all-inclusive, making it one of the most effective forms of exercise. It is especially effective for weight loss for this very reason, as well as its ability to get the heart pumping and build on cardiovascular health. 

Since rebounding is a form of aerobic exercise, it can work towards strengthening your heart and blood vessels, as well as the lungs. 

As mentioned above, rebounding has received some great endorsements. For example, many celebrities have realised the true potential of rebounding and the positive impact it can have on their physical and mental health.  

The likes of Giovanna Fletcher and Fearne Cotton got involved with the mini-trampoline trend, bouncing on their own rebounders at home in honour of Breast Cancer Awareness Month. 

As well as this, Jason Vale also features rebounders in his celebrity retreats, offering them as part of his comprehensive service, stating that it’s what your body needs. 

NASA conducted research into rebounding and proved its reliability as a form of exercise. For example, they discovered the following facts: 

  • The G-force that was measured by the rebounders at the ankle was more than twice the G-force of those running on a treadmill. 

  • The use of vertical force develops more biomechanical work with less energy expended. Essentially, this means you can get your body working and blood pumping without having to expend as much energy as you would with other forms of exercise.  

  • The external work output at equivalent levels of oxygen uptake was significantly greater while trampolining than running. The greatest difference was about 68%. 

What are the benefits of rebounding? 

Rebounding comes with a great range of benefits for both physical and mental health. Below are some of the top benefits you can expect from incorporating rebounding into your workout routine: 

Health benefits

Here are just some of the many health benefits of rebounding

Helps with weight control – just 30 minutes of rebounding a day can work to burn through excess calories and help with weight loss efforts. Paul Klammer, chief physiotherapist said: 

“With rebounding, very good results can be achieved for the cardiovascular system, respiration, musculature, connective tissue, joints and spinal discs, for the stability of the body, balance and equilibrium, and lastly for our metabolism and weight control.” 

Osteoporosis – studies have shown that rebounding can stop bone deterioration and help the bone density to remain stable. Dr. Gabriela John-Chirila from Adjust To Health said that: 

“The jumping action on the sprung base of a rebounder provides the gentlest impact effect on the joints and consequently the least compression damage.” 

Diabetes and blood sugar  – moving helps to lower blood sugar levels and blood pressure to ease common symptoms of diabetes. 

Immune system – aerobic exercise is one of the key players for drilling your body’s defences and increasing your immune support. 

Stress and burnout – bouncing on a rebounder results in endorphin production and reduces stress hormones. Dr. Christoph Altmann, head physician cardiology said: 

“The high fun factor plays a big part in this. The additional need for upright posture, coordination and the fun gained from this form of exercise when practiced during therapy sessions on a rebounder at home, all lead to a better quality of life and better adjustment to domestic or professional stress for heart patients.” 

Fitness benefits

Below are some of the main fitness benefits of rebounding

Increased power – the variation of tension and relaxation you experience when rebounding is exactly what is needed for muscle growth. 

Better flexibility – the soft load of rebounders can improve the elasticity of the connective tissue and muscles to increase flexibility. Christiane Seiler, occupational therapist and lecturer said: 

“Hypotonic children don’t like skipping, and flexibility and rhythm are not present. As children with muscle hypotonia don’t bend their knees but stretch them, skipping becomes stiff, powerless, cumbersome and stomping. Skipping on the ground feels laboured and is not kept up for very long. These children need incentives to skip. The best support comes from mini fitness trampolines.” 

Great cardio exercise – rebounding can train muscles and strengthen the heart which works towards improving your cardiac endurance and cardiovascular health. Dr. Hans H. Langer, chairman of the Niedersachsen Gymnastics Federation (NTB) for sports health said: 

“It is especially effective with music, as this takes their mind off the cardiovascular impact and thus allows for playful practice.” 

Improved balance – when rebounding, you engage muscles and reflexes to improve your stability and strength. This works to improve your overall sense of balance. Dr. Dieter Breithecker, director of the federal association bag said: 

“The elastic rope rings allow for very gentle and harmonic bounce amplitudes, which present elementary stimuli for our vestibular proprio-receptive functions (balance abilities) and thus for our body perception as well as our posture coordination.” 

There are hundreds of other benefits associated with rebounding. For example, NASA studies also revealed how rebounding is one of the best exercises for rebuilding lost bone tissue. This was discovered when astronauts who lost bone mass in space were able to rebuild the mass through rebounding. 

As well as this, rebounding can improve lymphatic circulation, another major way to strengthen the immune system to make it work more effectively.

Benefits for mental wellbeing 

There is a close relationship between physical and mental health. Building on your physical strength can also have a positive effect on the mind. This is because regular exercise can relieve stress, improve memory, and help you sleep better, as well as combat the effects of depression, anxiety, and ADHD.  

It is widely recognised that regular exercise or simply walking for an hour each day can reduce the risk of depression. Since it's a fun way to work out, rebounding can help to boost your mood during and reduce stress and tension.   

The restrictions associated with COVID-19 have, of course, had major negative impacts on many individual’s mental health. Many people have chosen to combat these effects by taking up running, but did you know that jumping involves more body acceleration and Co2 uptake that running, meaning rebounding is an even more effective form of exercise than running, which not only works to increase physical fitness, but also mental wellbeing. 

Since many of us are spending a lot of time stuck at home, rebounding is a fantastic way to incorporate some fun, exercise and variation into your day without having to leave the safety of your home.  

How to get started with rebounding 

For many, the idea of rebounding is a relatively new idea. However, getting started with rebounding is simple and can be easily introduced into your daily routine. Below, we’ve listed everything you need to get started with rebounding: 

  1. A reliable mini fitness trampoline – of course, the most important thing you’ll need to get started with rebounding is a great mini fitness trampoline. Make sure you choose one that suited to your different needs including weight and the intensity at which you wish to work out. 

  2. Some easy-to-follow rebounding exercises – when you’re starting out with rebounding, it’s important to ease yourself into it. For beginners, rebounding can engage a lot of muscles that have otherwise been unused which can cause some initial stiffness, so we recommend starting out with some simple rebounding exercises. See the video below for a great beginner's rebounding workout!

  3. A routine – lastly, it can be beneficial to establish a routine for yourself. Dedicate some time each day to exercise on your rebounder and soon enough, your body will get used to it. Of course, one of the main benefits of rebounding is that it can be done anywhere, any time for complete flexibility in your workout routine.  

15 Minute morning rebounding workout

Watch this simple 15 minute morning rebounding workout


Rebounding at home 

Rebounding at home comes with a wide range of benefits. For example, you can exercise in privacy without the pressure of a class. This can be extremely beneficial for those who feel self-conscious while exercising, as well as reducing any embarrassment you may feel when trying out new exercises for the first time. 

You also have the flexibility to do exactly what you want. Whether you want to enjoy a light bounce for 15 minutes just to get you up and active, or take on a more challenging rebounding workout, you have the freedom to rebound however you please. 

To get the most out of your workout, we’ve put together some of our top tips for rebounding at home: 

  • Prepare your space for exercise – the great thing about mini fitness trampolines is that they aren’t invasive and do not take a lot of time to set up. Simply find a nice open space in any room of the home, ensuring there’s nothing underneath your rebounder and taking extra care to remove any sharp objects from around you. 

  • Remember to warm up – sometimes when rebounding at home, you can forget to warm up. To warm up effectively, we recommend performing a basic jog or some jumping jacks on your rebounder to ease you into your exercise session. 

  • Follow online videos and tutorials – this is perfect for beginners or for those who need inspiration for a great rebounding workout. Bellicon® have a wide range of videos you can follow along to at home on the bellicon® YouTube channel

How many minutes a day should I rebound? 

Different amounts of time spend rebounding per day can have different results on the body. For example, 30 minutes of rebounding a day can be done if you seriously want to lose weight. For weight maintenance, you can do around 15 minutes per day to keep you looking and feeling great. Here is a great video that you can follow at home: 


Essential HIIT Rebounder Workout for Fitness with bellicon®

Watch this HIIT rebounder workout for fitness


If you’re a beginner, we recommend starting off slowly. For example, you could do 5 minute sessions around 3 times a day to ease yourself into rebounding and then slowly build up your time. 

For those that suffer from pre-existing health conditions, we recommend consulting with your doctor to ensure you’re doing the right amount of exercise for your body. However, anywhere from 5 – 10 minutes can work for you depending on your own limitations.  

Rebounding exercise classes 

Once the restriction on gyms have been fully lifted, you also have the option to take rebounding exercise classes. However, in the time being, you can attend rebounding classes from home by accessing them online, such as using the bellicon® home service. This way, you can experience some of the benefits of rebounding exercise classes from the comfort and safety of your own home. 

Attending rebounding exercise classes comes with its own benefits. For example, exercising with a class is great for motivation, helping you to push yourself out of your comfort zone to really make the most of your workout session. 

Here are some of the things you should look out for when joining a rebounding class: 

  • Equipment – if classes allow you to bring your own rebounder, we encourage you to do so. This is because shared or rented equipment might not always be in the best condition. If you can bring your own equipment, depending on the class, we recommend the following accessories: support handles and weight balls.

  • Intensity – make sure to choose the right class for you. Often, classes are divided into varying levels of difficulty to cater to different people’s needs so spend some time looking into the options available to you. 

Our top recommended rebounding workouts 

This wouldn’t be a great guide without some of our top recommended rebounding workouts! A great rebounding workout should include a variety of exercises, ensuring that you’re exercising your whole body effectively and not over-exercising certain parts of the body which may lead to unnecessary stresses and strains.  

Please find some of our recommended rebounding workouts below: 

By following some of these workouts, you can truly make the most of your rebounder and quickly start to see some great health and fitness benefits. You can also access a wide range of exercises when you join the bellicon® membership programme, all of which are designed by experts to cater to your specific needs and goals. 

What to look for when buying a rebounder  

It’s important to find a reliable rebounder to ensure that you an exercise effectively without any potential risk. Also, a more stable and reliable rebounder can make your workout even more enjoyable. 

It can be useful to follow a mini trampoline buying guide to help you find the perfect bellicon® rebounder for you.  

Below are some of the things that you should look out for when investing in a rebounder to ensure you’re supported, workout after workout: 

  • Does it have sturdy legs? 

  • Is the surface material high quality? 

  • Are the springs durable? 

  • Are the safety pads effectively covering the springs? 

  • Does it have supportive handlebars if you choose to have them on your model? 

  • Does it have good portability? 

Please keep in mind that larger trampolines are ideal for supporting more weight. If you’re overweight and looking to take up rebounding to help with your weight loss journey, choosing a larger model will ensure you’re properly supported.  

Start your rebounding journey on the right foot 

Bellicon® are leading providers of rebounders, striving to provide high quality and reliable mini fitness trampolines for a wide range of individuals looking to increase their overall health. Not only that, but we go above and beyond for our customers by not just providing great equipment, but also offering memberships, workout routines and a community of likeminded people. Our efforts have been noticed far and wide, even gaining us the Women’s Running Award for Best Home Workout Kit and was featured in Coppafeel’s The Big Bounce Back event

For more information on our range of rebounders, as well as the other services we can offer you, please feel free to get in touch with a member of our team today and we will help you to start your rebounding journey. 

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