Trampoline Cardio Workouts to Strengthen your Heart

20.12.2020
Group trampoline cardio workout class

Cardio is an essential part of your workout routine and is crucial for strengthening those all-important muscles, including your heart. However, for many individuals, such as those who suffer from joint pain and stiffness, it is hard to incorporate this into their schedule, let alone enjoy it. 

Luckily, rebounding and trampoline workouts are a fantastic way to boost your cardio without causing unnecessary strain on the body. As an added bonus, trampoline workouts are much more fun than traditional cardio workouts such as running and jogging! 

We’ve put together a helpful guide on rebounder cardio exercises that you can easily do at home to strengthen your heart and get your blood pumping. 

Which muscles are found in your heart? 

To begin, lets understand more about the heart. Cardiac muscle tissue is one of three types of muscle tissue in your body. The other two types are skeletal muscle tissue and smooth muscle tissue. Cardiac muscle tissue is only found in your heart, where it performs coordinated contractions that allow your heart to pump blood through your circulatory system. 

These cardiac muscle tissues work to keep your heart pumping through involuntary movements. This is one feature that differentiates it from skeletal muscle tissue, which you can control. 

The heart muscles are made from the following: 

  • Gap junctions 

  • Desmosomes 

  • Nucleus 

How does Exercise Impact cardiac muscle tissue? 

Along with many other muscles in your body, exercise is essential to strengthening your cardiac muscle. It is also imperative to help reduce your risk of developing cardiomyopathy, as well as helping your heart work more efficiently. Regular cardio exercise can also help lower your blood pressure and reduce your heart rate.  

It is recommended to have at least 150 minutes of moderate exercise per week, so to reach this goal, 30 minutes of exercise 5 days a week is optimal. Of course, cardiovascular exercise comes with a huge range of cardiac muscle benefits, so it’s important to include this into your routine wherever and however you can.  

How do trampoline workouts strengthen your heart? 

You may be wondering how rebounding can work towards strengthening your heart and improving your overall physical health…  

Before we go into our recommended workouts for your bellicon® trampoline, we wanted to highlight the benefits rebounding can have on cardiovascular health and strengthening your heart. 

As we all know, regular exercise is key to a healthy cardiovascular system. Trampoline workouts are a vigorous aerobic workout which helps to increase the rate at which your heart pumps blood, and therefore oxygen, around your body.  

The extra boost of oxygen can make you feel more alert, helping you to reach your fitness goals with much more ease. 

With a bellicon®, trampoline workouts can be done anywhere and anytime due to the compact and portable design. This means you can boost the amount of cardio you do in a week, causing your heart to strengthen over time. 

The amazing thing about cardio training on a rebounder is that you can customise everything to your own unique needs and circumstances. Whether you’re looking for a higher-intensity, fat-burning workout, or simply something to get you up and moving and your blood pumping, trampoline exercises can be fully customised to your goals.  

bellicon® trampoline sample workout

Watch this bellicon® trampoline sample workout

15 trampoline workouts you can do at home 

Below, we’ve listed 5 of the best trampoline workouts you can do on your bellicon® trampoline. You don’t need to be a fitness guru for any of these. Simply set up your trampoline and bounce away! 

1. Jumping jacks 

This is a classic trampoline workout that is very easy to perform. Stand with your feet parallel together and your arms by your ides. Lift your arms over your head and jump your feet apart, then jump back into the starting position. Continue this for anywhere between 1 and 3 minutes. 

2. Pelvic floor jumps 

For this exercise, place a small exercise ball or block between your knees. Slowly and gently begin bouncing up and down whilst placing focus on engaging the muscles in your pelvic floor region. To engage your inner thighs, squeeze the exercise ball or block. Continue for 1 – 3 minutes. Pelvic floor exercises are also important, as strong pelvic floor muscles helps control the bladder, enhance orgasms, stabilize the hip joints, and connect to the deep core. 

3. Single leg bounces 

This exercise is fantastic for strengthening your ankles, as well as increasing your cardiovascular health. Stand with your feet hip-distance apart. Put your weight onto your left foot and lift your right. Jump up and down on the lone leg for 2 minutes, then repeat on the opposite side.  

4. Jogging variations 

Great for those who want to enjoy running without the disadvantages. Begin by doing a standard jog for as many minutes as you’d like. Then, try jogging with a wider stance for a few more minutes. Next, you could try jogging with your arms overhead or jog sideways from side to side.  

5. Vertical jumps 

This is another simple yet effective exercise that comes with great benefits. Start from standing. Jump up and keep your legs together, whilst raising your arms overhead. Then, lower back down to the starting position. Continue for 1 – 3 minutes. 

6. Bounce downs 

Stand with your feet hip-width apart. Jump and tuck your knees up towards your chest (don’t force it, just go as high as you can manage). Make sure to spring off the whole foot. Swing your arms in the opposite direction for counterbalance. Continue this for 1 – 3 minutes. 

7. Scissor jumps 

Start standing in the middle of your trampoline. At the same time, hop one leg forwards and the other one back. Make sure to land with a slight bend in the knees. Quickly reverse your leg position and swing your arms back and forth for extra momentum. Repeat for 1 – 3 minutes. 

8. Ski jumps 

Stand with your feet just wider than shoulder-width. Keeping your torso facing forwards, jump your feet together to one side of your trampoline, then to the other. Swing our arms in front of you with your elbows bent. Continue for 1 – 3 minutes. 

9. Knee pulls 

Extend your arms out in front of you at shoulder height, then pull your arms back as you lift one knee up towards your chest. Make sure to keep a 90-degree bend in the leg, then return the leg to the starting position and repeat for 1 – 3 minutes. Repeat with the other leg for the second time.  

10. Front and back 

Start in the middle of the trampoline with your feet under your hip and your arms at your sides. Tuck your knees and hop forwards and backwards on the trampoline. Remember to keep your hip and shoulders square. Swing your arms in the opposite direction for counterbalance. Continue for 1 – 3 minutes.  

11. High knee punches 

Begin by jogging on the spot, then start to lift your knees higher, ideally getting them as close to your chest as possible. Whilst doing this, lift your arms so your hands are close to your chin and begin to punch with the opposite side arm to the knee that is being lifted.  

12. The seated bounce 

Seated bounces are fantastic for targeting various muscles in the body. To do this, sit at the edge of your trampoline with your hips on the mat, knees bent and feet flat on the floor. Engaging your thighs, push yourself up and begin to bounce. 

13. Speed bounces 

To begin this exercise, start with a steady bounce. Then, flex your hips so that you are leaning slightly forwards and start to bounce faster. You may find that your bounces become lower and your stance wider. Swing your arms as you jump to also work your upper body. 

14. Tuck jumps 

Tuck jumps are a popular exercise to do on a mini fitness trampoline. Begin with a steady bounce to get you going, keeping your back straight and your core tight. Then, on every other bounce, bring both knees to your chest. 

15. Lunges 

To finish off your workout. Place one foot on the trampoline mat, ensuring your knee is in line with your foot, with the other foot on he ground. Next, step up with the foot that is on the ground, lifting your knee to your chest, then bring your foot back to the ground. Take a step back with the foot that is on the trampoline, placing it behind the foot on the ground and dropping your knee until it is just off the floor. Bring that foot back to the trampoline and repeat the steps  

Are you interested in seeing all these exercises in motion, as well as discover more fun and innovative ways you can use your rebounder? Be sure to check out the bellicon® YouTube channel, which features a wide range of useful videos that everyone can use!

A bellicon® trampoline can be your perfect cardio-companion. If you have any questions about the range of bellicon® workout trampolines and how they can benefit your heart and overall health, please don’t hesitate to get in touch with us.  

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