Jumping on a trampoline might seem like a kid’s activity, but adults can do it, too — and get a great workout in the process.
While you might not be able to add a full-size trampoline to your home gym, there are miniature versions that give you all the same bounce — and plenty of research-backed health benefits.
Less Impact on Your Joints
As women, we lose bone density as we age, which puts us at risk of developing conditions like osteopenia and osteoporosis.
But regularly doing low-impact, weight-bearing exercises that support your body weight (like rebounder trampoline workouts) is shown to help increase bone density and bone strength. Another study showed that mini-trampoline workouts could also improve balance and decrease falling risk, both factors in preventing fractures and breaks in older women.
Increased Conditioning and Endurance
One study measured the impact of mini-trampoline workouts on a group of 21 untrained volunteers and found that they developed significant increases in running speed and strength after doing mini-trampoline workouts three times a week for eight weeks.
Better Mental Health
The mental benefits of cardiovascular workouts are well documented, and rebounder workouts are no exception. One study on a group of Italian women found that they improved their physical health (less pain, better body composition, improved blood pressure) during the 12 weeks of the study and reported positive changes in their mental outlook and mood.
Improved Blood Glucose Levels
Multiple studies on the relationship between blood glucose levels and rebounder workouts found that it helps keep blood glucose in healthy ranges for people with type 2 diabetes and those with normal glucose levels.
A small study published in 2017 in Science & Sports found the average heart rate during a rebounding workout was 132 beats per minute with an average calorie burn of 320. Researchers concluded that this makes rebounding a vigorous form of exercise.
It’s important to note that your diet and calorie intake will influence how much weight you lose, but burning extra calories on a trampoline will definitely help.
What to Look For in a Rebounder Trampoline
Most rebounders should be able to handle up to 220 lbs, but some larger versions can support more weight.
You don’t want the trampoline moving around or tipping while rebounding, so ensure the legs have grips to prevent movement and potential accidents. (And yes, research shows plenty of people must take a trip to the emergency room after jumping on trampolines.)
While loud, creaky springs won’t affect your workout, they can be annoying. Test out the springs to ensure they’re quiet — or at least not excessively noisy.
Most rebounder trampolines are between 36 and 48 inches in circumference, so you’ll want to ensure you have room. That said, they’re usually light enough that you can store them against a wall or opt for a foldable version instead.
Rebounder workouts can get intense, so a trampoline with handlebars can give you extra security against falling.
Rebounder Trampolines to Consider
- This rebounder trampoline offers nearly all the features you’d want, including a high weight limit (holds up to 330 lbs), handlebars, anti-slip pads on the legs, and foldable!
- At a circumference of 48 inches, the Stamina InTone Oval Jogger provides a bigger jumping area, handlebars, additional resistance bands for extra upper body moves, and an LCD display that shows your jumps per minute, workout time, total jumps, and calories burned.
- Just want the basics? The JumpSport 350 PRO Fitness Trampoline is for you! This sturdy and secure trampoline is a bit smaller with a frame diameter of 39 inches but is also constructed of 36 cords, so you won’t have to worry about breaking during the workout’s height.