20 minute trampoline workout for beginners



Getting fit at home has never been easier. A mini trampoline workout on a bellicon ® is one of the most effective ways to boost your health, fitness and wellbeing. Rebounding is easy on the joints, effective and, best of all, fun! 

So, if you’re ready to jump to your next goal, here’s a 20 minute trampoline workout for beginners. 

This routine starts with a gentle warm-up that will get you used to the feel and movement of the rebounder’s surface before steadily upping the pace and intensity to activate your entire body. 

The routine is intended to be performed in one continuous sequence, which you can see in the video below. In this blog however, we explain some of the reasons and benefits of the mini trampoline exercises included in the workout. 

Before you begin to bounce, remember to stand tall, keep your core and pelvic-floor muscles tight and bend your knees slightly so they are aligned with your feet and hips. Having the correct posture and position is important as it ensures your safety and will help you achieve the best results. 

Now, you’re ready to go! 

Warming up on a mini trampoline 

Starting any rebounder workout with a warm-up is vital, as it prepares your body for exercise. Warming up allows your joints to loosen and blood to flow, which makes the workout itself easier and prevents injuries and soreness

This warm-up routine includes stretches and some light movements.

Shoulder rolls - Standing tall, feet hip width apart and knees slightly bent, begin to roll your shoulders up, back, down and around. 

Neck stretches - Standing in that same tall position, stretch your neck up, so you’re looking to the ceiling and then back down to the floor. Bring your neck back up, so you’re looking forward again and tilt your head to the left side, back to the centre and then to the right. 

IMPORTANT: Neck stretches should only be performed while standing still on the trampoline and NOT while bouncing. 

Switch between these two stretches a few times, until the joints feel loose. 

Perform each of the following consecutively for 30 - 40 seconds. 

Gentle walk

Begin to walk on the spot, lifting your knees high and swinging your arms. This ensures your whole body warms up, as you get used to the feel of the rebounder surface under your feet. 

Wide bounces

Widen your stance and begin to shift your weight from one leg to the other in order to create a gentle bouncing motion.

Remember to keep your knees slightly bent and your back straight. 

Did you know that bellicon® comfort mats have a 30% larger training area? That is ideal for those who want a bit more space to perform wide stance exercises. 

Front and back bounces

Bring yourself back to the centre, feet closer together and then step one foot in front of the other. With a similar momentum, shift your weight from front foot to back foot repeatedly.

Again, ensure that the knee of the leg which is taking the weight is bent to avoid causing damage. Once you have done this for 30 seconds with one foot forward, switch so that the other is in front and go for another 30.

Standing bounce

Come back to the centre.

With your back straight and core muscles tight, create a pulsing motion by lifting yourself up onto the balls of your feet and then back down.

You may begin to feel a slight burn in your calves, which is completely normal! Swing your arms to engage your whole body. 

Cardio circuit on a mini trampoline

Now, moving onto the main part of this beginners rebounding working, the intensity will increase slightly. Research has shown that moderate exercise is the most effective way to improve your health and wellbeing, so, by increasing the pace, you’ll be well on your way to seeing all the benefits of rebounding. 

Perform each of these for 40 - 60 seconds. 

Side steps

Take one leg out to the side and then follow with the other.

Take that leg back out to the other side and then follow with that first leg again, so you are creating a smooth side step.

Keep repeating this movement and as you fall into a rhythm, begin to swing your arms out and up in the direction you are stepping. 

A bellicon® support bar can help you to keep your balance when performing faster movements on the rebounder, which may be useful for anyone who struggles with stability or would like the additional security. 


Bring your feet back to the centre.

Lift your heels up and twist your hips to the left, keeping your chest and shoulders forward.

Complete a set of 3 standing bounces by pushing yourself up onto the balls of your feet and back down again, before twisting your heels to the right and doing the same.

You can either hold onto your support handle or keep your arms wide out and in front of you, which will help you keep your balance.

Pick up the pace with these by reducing the number of bounces to two for a few sets and then one for a few more.

Reaching bounces

Widen your stance and begin to bounce from one leg to the other, like you did in the warm-up.

As the intensity has increased, you may find that, this time, the bounces have gotten faster.

Bounce in this stance for a few seconds and then reach your arms up above your head and then bend the elbows to bring the shoulders back down.

Repeat this reaching movement. 

This same movement can be performed downwards too. With your arms relaxed, extend them down by your side and then bend the elbows to bring the forearms back up to the shoulders. Repeat. 

Switch between reaching up and down three or four times, doing each for only 10 - 15 seconds to begin with.

Then, to pick up the pace, start to count the number of repetitions, beginning with four in each direction, bringing it down to two for a few sets  and then one for a few more.    

Push and bounce 

Keeping that same wide stance bouncing motion, push your arms out to your sides and then back again.

Reaching across 

With feet wide and still bouncing, begin to reach across your body with one arm and push. Bring the arm back and do the same with the other arm. 

Having done this for 40 - 60 seconds, increase the momentum by circling the arms instead of just pushing. In order to circle, as you push out, bring the arm up, roll the shoulder back and bring the arm down. Keep alternating sides. 


Bringing your feet closer together, begin to march on the spot at a moderate speed.
Remember to swing your arms and bend your knees to get the full benefit of this movement. 

Doing an exercise like this on a bellicon®, as opposed to the ground is much gentler on the joints which is why rebounding is ideal for people of all ages and capabilities, even those who suffer from knee, hip or shoulder injuries for example. 

Knee lifts

There are a variety of knee lift exercises you can do on a mini trampoline.

We’ll start with a step-knee-up motion. Begin to step side to side.

Once you’ve gotten used to the movement, as you step to the side with one foot, lift the opposite knee up, tapping the knee with the opposite palm and swinging both arms up. Drop the knee back down, step out with that foot and repeat on the other side.

The movement should all come together as one, as you get to grips with it. 

Next up is a consistent sequence of lifting one knee up.

Start with a gentle bounce in the centre of the trampoline.

Put your arms above your head and on your next bounce up, lift one knee up to a comfortable height. As the knee comes up, bend the elbows to bring the arms down to your sides, lifting them back up again as your knee drops.

Do this for 10 - 15 seconds with each knee, switching between the two sides 3 - 4 times. 

Another variation is high knees. As you march in the centre of the rebounder, begin to lift your knees as high as you can. When doing this, the buoyancy will increase, so a support bar could provide the extra bit of support you need to keep stable. 

By taking the knees out to the side instead of in front of you, you can begin to work the hips too.

This is another great benefit of rebounders as other pieces of cardio equipment, such as treadmills, do not give you this ability. And, the additional elasticity you get with the bellicon® bungees provides an even lower impact surface, meaning even those with injuries can train. 


Come back to the centre of the rebounder and begin to slide your feet back and forth. As one foot slides forwards, the other goes back. Keep switching your legs in this way to create a scissor-like movement. Swing your arms for greater engagement and to raise your heart beat that little bit more for this final exercise. 

Cooling down on a mini trampoline

Just like warm-ups, cool-downs are important as they gradually bring your heart rate and blood pressure back down after a workout. This allows your body to effectively regulate some of its vital functions. Cooling down can also help to reduce the likelihood of soreness and injury after exercising. 

Gentle bounces

Gentle bounces in either a wide or narrow stance can help you to bring your heart rate down in a way that won’t shock your body.

Simply slow the bounces down and reduce arm movement until you feel relaxed.

Remember to breathe, stand tall and keep your knees bent to lessen the impact on your joints. 


Let your body know it is cooling down with some light stretches. You can begin with the shoulder rolls we did during the warm-up.

To increase the stretch, extend your arms as you roll the shoulders back and down.

Bring yourself to a steady stop and take a few deep breaths in and out before dismounting from the rebounder. 

And that’s it! You’ve completed the 20 minute mini trampoline workout for beginners. 
As you will have read, there are so many benefits to rebounding so, why not start your new health journey with bellicon®? Discover our range of fully customisable mini trampolines here.

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