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Trampoline Exercises for Weight Loss

Did you love jumping on the trampoline as a kid? Well, just because we are all grown up now doesn’t mean you can’t have fun on the trampoline anymore. And the best part is that while it can be super fun to jump on the trampoline, it is also one of the best kinds of exercises out there. From cardio to strength training, trampoline exercise covers everything. However, it works especially well for those trying to lose the extra kilos.

This is because it is a fun and convenient way to burn fat, which in turn affects your overall body mass. If you aim to lose weight, it is important to understand that for an exercise to be effective for weight loss, it needs to burn a high number of calories in a short amount of time. Lucky for us, trampoline exercises fit the requirements perfectly! This makes trampoline workout for adults one of the most viable forms of exercise to turn to when your aim is to lose weight.

Why Consider Trampoline Exercises?

Apart from weight loss, trampoline exercises have a number of other benefits to offer. For starters, the force experienced by the bones during trampoline exercises strengthens your skeletal system. It will also increase your overall energy because when you jump and exercise on the trampoline, it increases the circulation of oxygen in the body. In fact, according to one study, the oxygen intake while working on a trampoline is 68% higher than on a treadmill. This, in turn, works to produce more energy, keeping you more energized and active throughout the day.

Lastly, it’s also a good way to add some fun and bring excitement to an otherwise boring and redundant workout routine. Do you know almost all children love to jump on a trampoline? It’s because we wired to enjoy it! You can bring that childhood fun and energy into your routine by trying out trampoline exercises for weight loss.

Scroll down to take a look at some easy yet highly effective trampoline exercises that can help you lose those extra pounds without much hassle.

1. Max Jumps

Max jumps are one of the higher-intensity trampoline exercises. However, they are fairly simple and you are likely to enjoy the workout. Keep in mind that while performing this exercise, your aim should be to jump as high as you can.

In order to do that, jump as high on the trampoline as you can. When you land, don’t spring on your feet. Instead, let your feet sink into the trampoline. At the same time, lower your body into a quarter squat. This will help you jump even higher when the trampoline propels you back up in the air.

For best results, it is advisable to perform around 10 -12 sets of max jumps. Don’t forget to rest for 15 – 30 seconds between each set. Instead of standing still during the resting periods, try baby hops for more effective results and to prepare your body for the next set.

2. Front-to-Back & Side-to-Side Hops

Jumping and hopping are what trampolines are designed for, which means that this is perhaps the easiest and most natural exercise to do on the trampoline for weight loss. However, be careful while doing this exercise as once you are focused on hopping and keeping your feet together, it is easy to lose track of where you are on the trampoline. So make sure you don’t step on a spring or jump off the trampoline altogether.

Front-to-back and side-to-side hops are almost the same. The only difference is in the direction in which you’ll jump. All you have to do try these trampoline hops is keep your feet together and jump to your left and then to the right. For front-to-back hops, first, jump to your front and then backward. Keep your feet together at all times and make sure you lift and land them simultaneously. Sounds easy, right?

Perform one set of hops for about 60 seconds at a time before shifting to the other activity. Try to hop as fast as you can and repeat the sets alternately. Keep in mind that while most trampoline exercises can be performed on mini trampolines, it is best to try front-to-back and side-to-side hops on a 10ft round trampoline or any other large trampoline.

3. Jumping Jacks

Ready to involve your upper body? Then it’s time you try jumping jacks on the trampoline. It is an easy yet effective trampoline exercises for weight loss. Performing jumping jacks will not only keep you fit and active but it will also help you torch those calories and burn belly fat quickly.

Jumping jacks on the trampoline are pretty much the same as ordinary jumping jacks. Keep your feet together and jump in the middle of the trampoline with your arms at your side. Continue to hop with your feet apart while simultaneously swinging your arms. Every time you land, bring your arms to your side. That’s it – that’s how simple it is to perform jumping jack on the trampoline.

For best results, it is advisable to complete around 2 – 4 sets of 60 seconds. You can also alternate jumping jacks with jump twist if you like.

4. Jump Twist

Jump twist should be on your list of exercises to do on the trampoline for weight loss. Just like jumping jacks, jump twist on the trampoline is an upper body exercise that burns quickly burns calories. To perform this exercise, stretch out your arms so that they are parallel to the base of the trampoline. As you jump, twist your hips to the right and then to the left. For best results, complete around 2 – 4 sets of 60 seconds.


Now that you know how to perform these simple trampoline exercises to lose weight, it’s time you start jumping for joy.  And if you don’t have a trampoline yet, you’ll be glad to know that some of the best trampolines in Australia are available online and otherwise. You can easily purchase them without any hassle. So what are you waiting for? Get on the trampoline and lose that excess weight. You’ll not only get fit but will also enjoy the experience!

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