Monday, May 20, 2024 | Last Update : 09:15 AM IST

  Age on Sunday   22 Dec 2019  Bouncing off calories

Bouncing off calories

Published : Dec 22, 2019, 7:14 am IST
Updated : Dec 22, 2019, 7:14 am IST

Exercising on trampoline provides an optimal workout for muscles and bones, as the mat absorbs 80 per cent of the shock from the rebound.

As you are running in the middle of the trampoline, bring in variations by doing high knees or butt kicks.
 As you are running in the middle of the trampoline, bring in variations by doing high knees or butt kicks.

In our fitness-obsessed world, be it yoga, pilates or hitting the gym on alternate days, people are constantly on a lookout for innovative workout routines. A routine that not only helps them achieve a fit body but instills positivity by the end. But since running or stretching into a suryanamaskar is not everybody’s cup of morning tea, experts suggest working out on a trampoline. According to Troy Kettle of Bounce Mumbai — an indoor trampoline park — the trampoline/rebound workout is a unique blend of fun and freestyle that helps develop core strength, muscular strength, and tones the body.

“According to NASA, 10 minutes on the trampoline is equivalent to 30 minutes of running. Not only does jumping on a trampoline improve your cardiovascular fitness, but it also helps tone those stabilising muscles that don’t get used as much in a normal workout. Trampolining is the most fun way to laugh and bounce your way to that summer body you have always dreamed of,”says Kettle.

The trainer further explains that when jumping on a trampoline, the body releases a multitude of chemicals such as dopamine, serotonin, and endorphins. These chemicals act to reduce your perception of pain and also trigger a euphoric feeling in the body, similar to that of a ‘runners high’. “Due to this, trampolining can be seen as a great way to combat anxiety and stress,” he says.


  • It helps tone the stomach muscles.
  • Start by placing your forearms on the trampoline aligned under your shoulders and arms parallel to the body. Activate your core muscles and try to hold the body as straight and as stiff as possible.
  • The softness of the trampoline provides a unique challenge of having to keep your body stable.

Jump Squats
It helps tone calves, glutes, hamstrings, core and quadriceps.

  • Start in a regular squat position on the trampoline and then jump as high as you can, stretching out your body
  • When you land back on the trampoline, lower yourself back into the squat position.
  • The key is to land as softly and silently as possible.

Tuck jumps

  • Start in the middle of the trampoline with feet shoulder width apart.
  • As you jump, keep your back straight and bring your knees up to your chest and have your hands grab your knees.
  • Straighten your legs back before landing and repeat the action continuously.
  • Variations include doing other shapes such as a pike, straddle or star shape.

Mountain Climbers

  • While trampoline will provide you with a low impact rebound on your legs, it will be difficult to balance.
  • Start in a push-up position, and slowly bring one of your knees up to your chest.
  • Then extend it back while alternating with the other one.
  • Start off slow and then increase your speed.

Running on the spot

  • The trampoline assists with the rebound, making it forgiving on your joints.
  • Start in the middle of the trampoline and run on the spot as fast as you can.
  • As you are running in the middle of the trampoline, bring in variations by doing high knees or butt kicks.  
  • As you are jogging in one place, bend your knee to kick one foot back at a time, bringing your foot towards your butt.

Tags: jogging