A trampoline workout is fun, but can leave you with injuries. How to do it right

When was the last time you jumped on a trampoline? Ages ago, perhaps? Nevertheless, you’ve likely seen children having a blast on trampolines in parks and other recreational centres. But guess what? Even you should consider bouncing on a trampoline—not just for fun, but for the several health benefits it offers.

The idea of jumping your way to better health is growing in popularity, thanks to the increasing fondness for adult trampolines (also called rebounders). Though not yet mainstream, fitness centres in top metropolitan cities are introducing this fun workout equipment, blurring the line between recreation and exercise. Don’t we all wish for that—exercise that’s actually fun? Those who struggle to stick to a gym routine would surely agree!

You just need to let loose, jump on the trampoline, and perhaps try a few different moves while doing so—that’s what trampoline workout routines are all about. This can burn as many calories as running at a speed of 9 kilometres per hour, but without the same level of exertion.

What is a trampoline workout

Trampoline workouts are essentially low-impact yet intense cardiovascular activities, and they come with a host of health benefits. To begin with, they are excellent stress-busters.

“A trampoline workout gives you a great cardio session, but without the impact on your joints that you get from running or jumping on hard surfaces. It also strengthens your core and has real mental health benefits, as it lifts your mood, making it great for stress relief.

Additionally, it boosts lymphatic drainage,” says Aarushi Pasrija, a Delhi-based Zumba instructor and trampoline fitness coach.

Doctors note that the soft surface of the trampoline reduces the impact on joints compared to running or other high-impact exercises, which can be beneficial for people with mild joint issues. Trampoline workouts are also good for bone health, strengthening muscles, and improving balance.

“The repetitive impact during jumping stimulates bone density, which can help prevent osteoporosis,” says Dr Yugal Karkhur, senior consultant, orthopaedics, Narayana Hospital, Gurugram.

“A trampoline strengthens the muscles in the arms, legs, and core, promotes weight loss through calorie burning, and enhances cardiovascular health by raising the heart rate. It also improves flexibility, balance, and coordination. Trampoline exercises also activate the lymphatic system, which boosts immunity,” adds Dr Debashish Chanda, lead consultant, orthopaedics and joint replacement, CK Birla Hospital, Gurugram.

It also strengthens your core and supports pelvic floor health.

Apart from basic jumps, trampoline workouts also involve harder moves like squat jumps, jumping jacks, and tuck jumps. But all that comes later, not at the beginner stage. To turn trampoline workouts into full-body workouts, mix them up with strength training and flexibility exercises like yoga. You can also add weights or resistance bands to the trampoline workout.

Superb for those with desk jobs

“Trampoline fitness is excellent for those with desk jobs. This activity engages the stomach and lower body and can help overcome the issues caused by prolonged sitting,” says Swarna Bose, a Mumbai-based fitness trainer.

Several workplaces have started organising trampoline workout sessions for their employees to introduce them to this enjoyable form of exercise. According to Bose, people love these sessions because they tap into their inner child.

A fitness trampoline, however, is different from the ones you see in children’s parks. Adult trampolines are typically smaller and firmer. You can easily purchase one online or from sporting goods retailers like Decathlon. Prices can range from Rs 3,000 to Rs 30,000.

However, it is advisable to choose sturdy equipment that is heavy and has curved legs for better stability.

Growing craze for trampoline workouts

Delhi-based Ankur Gupta, who has been selling fitness trampolines since 2019, acknowledges a slight increase in demand over the past 1-2 years.

“People used to think trampolines were only for children. It has been five years since I imported the first batch of fitness trampolines, and there has been a slight shift in people’s perception now. Until a few years ago, even gym owners weren’t interested in investing in them, but things are slowly changing. In fact, people are buying them for their homes as well—for their indoor workout routines,” says Ankur Gupta, founder of Jumprfit, a new-gen trampoline retail brand, to India Today.

Fitness trampolines can easily be placed indoors on a flat surface and used for workouts. All they need is a bit of space and some practice.

Risk of injury, and prevention

The idea of incorporating trampolining into a fitness routine may sound exciting, but caution is necessary to prevent injuries.
As a beginner, several precautions should be taken to avoid getting hurt. Improper form, pre-existing joint issues, overexertion, losing balance, or falling off the trampoline can lead to sprains, strains, fractures, and bruises. Your neck and back may also bear the brunt of improper usage.

Know it from experts on how to start a trampoline fitness routine at home:

Buy a fitness trampoline with a stability bar

“The best tip for beginners, in my opinion, is to purchase a rebounder with the option for what they call a T-bar, or stability bar. This attaches to the rebounder and is an incredible way for a beginner to acclimate to the instability of being on an uneven surface,” says Kathleen Baggio, a Canada-based fitness instructor who shares home workout videos on her YouTube channel.

Go slow

Take time to understand how the equipment works for you, and to learn how to balance on the bouncy surface.

“I always tell beginners to start slow. Trampolines are a new experience for the body, so you will need time to get used to balancing. Start with basic bounces to feel the mat and understand how it moves with your body,” says Aarushi.

Watch your form

It’s not as simple as being a carefree child on a trampoline (PS: even that can be risky). You need to watch your form and stay focused.
Kathleen suggests beginners start with gentle health bounces.

During this movement, she explains: “Feet are flat, with a gentle push down into the mat, allowing the mat to rebound you back up, and repeat. The feet do not leave the mat. The work is in the push down into the mat with flat, even feet, a slight bend in the knees, core engaged, shoulders back and down away from the ears, and gaze forward.”

• When performing regular jumps or other exercises, bend your knees when landing on the trampoline. This helps maintain balance.
• Avoid outside distractions and respect your physical limitations.
• Hold the stability bar when getting on and off the trampoline. Kathleen also suggests placing a step bench (a sturdy one) beside the rebounder to help get on and off with added security.
• It’s important to set up your trampoline on a stable, flat, and non-slip surface. Do regularly check it for any signs of wear and tear.
• Wear good grip socks or shoes while performing trampoline workouts.
• Most importantly, be patient—start slow and gradually increase the intensity.

Start it right

“A beginner routine would focus on foot placement and getting comfortable on an unsteady surface, holding onto your stability bar and performing the health bounce for 2 minutes, perhaps twice a day, and incrementally increasing the activity level from there,” says Kathleen.

Aarushi also recommends starting your trampoline workout journey with gentle bounces as they help build confidence and control.

“You can then move on to jogging in place, jumping jacks, twist jumps, cross jumps, and jump squats. These exercises are safe but still get your heart rate up. As for how often, start with 2-3 times a week. Let your body adapt, and then you can increase both the frequency and duration as you feel more comfortable,” Aarushi adds.

Getting a trainer helps

Experts highly recommend having a trainer (either online or offline) to help you begin your trampoline workout journey on the right note.

Stay off the trampoline if…

Trampoline workouts are not meant for everyone. Those diagnosed with osteoporosis, arthritis, or serious joint issues like back or knee problems should avoid trampoline workouts as they can worsen the pain. Pregnant women and those with heart conditions should also consult their doctor first.

“People with balance issues or a history of frequent falls should also avoid it, as they are at a higher risk of injury on an unstable surface,” says Dr Karkhur.

It is advisable to consult a doctor before starting a new form of workout.

What about the elderly?

Trampoline workouts may benefit the elderly, but they should be approached with caution.

“The low-impact nature is generally good for joint health, and the balance benefits can help in fall prevention. However, the risk of falls and injury is higher in elderly individuals, especially those with osteoporosis or poor balance,” says Dr Karkhur.

“Furthermore, age may weaken muscular control and coordination needed to maintain balance on the unstable trampoline surface. Walking and swimming are two other low-impact, more steady exercises that may be safer options for seniors,” adds Dr Chanda.

Otherwise, for the elderly, mini-trampolines with handrails are recommended under the supervision of a trainer.

Buying the right trampoline is important too. While cheaper trampolines may look lucrative, it’s better to choose ones with sturdy frames, heavier weight, and curved support legs.