Looking for a fun, low-impact way to move your body that’s easier on your joints than running or high-intensity cardio? Many women are searching for gentle yet effective exercises to support weight loss. But one workout you may not have tried yet is bouncing on a small trampoline, also known as a rebounder. It might sound simple (and a little nostalgic), but this form of movement offers surprising benefits for your body and mind. Ahead, fitness experts help us break down how a rebounder workout works, why it’s worth trying and how to get started.
What is a rebounder workout?
“Rebounder workouts are basically just bouncing on a mini trampoline,” explains Cara D’Orazio, CPT, owner of C.G.M Fitness, Inc. Unlike the big trampolines you might associate with backyard fun, rebounders are personal-sized, usually three to four feet, and designed for fitness. The surface has more resistance and control, which makes it easier to perform exercises with less impact on your knees, hips and back.
Rebounder workouts typically involve short bursts of movement, such as jogging in place while keeping your core engaged to stay balanced. The best part? You don’t need to jump high to see benefits. “You can do it at home or in a group fitness class, and there are tons of exercises you can do to keep things interesting,” adds D’Orazio. “It’s a great way to get your heart rate up.”
How rebounder workouts support weight loss
Since rebounding is gentle and enjoyable, many find it easier to stay consistent with it, which is key for long-term weight loss. “Rebounding is gentle on the joints, making it ideal for women in midlife who may experience joint stiffness or discomfort,” explains Adam Cardona, LMT, CPT, founder of Elite Healers Sports Massage. “It allows for effective calorie burning without the risk of injury associated with high-impact exercises.” A 2016 study by ACE Fitness found that women burned 8.3 calories per minute when rebounding, which is comparable to jogging at a pace of six miles per hour.
But beyond calorie burn, rebounder workouts are great for increasing lymphatic drainage, boosting circulation and improving balance. “Rebounding challenges your stability, improving coordination and core strength, which supports overall fitness and reduces the risk of falls,” adds Cardona.
How often should you work out?
Just like walking, consistency is more important than intensity when it comes to a rebounder workout. “Start with 10 to 15 minutes, three to four times a week,” advises Cardona. “As fitness improves, aim for 20 to 30 minutes, five to six days a week.”
If your goal is weight loss, the Centers for Disease Control and Prevention (CDC) recommends aiming for at least 150 minutes of moderate-intensity physical activity per week. For example, 30 minutes a day, five days a week. “Even short sessions can boost energy, improve mood and reduce stiffness,” adds Cardona.
However, you can boost the benefits by keeping a brisk pace, including intervals or combining rebounding with light strength training on the rebounder itself (such as squats or light weights).
4 beginner-friendly rebounding exercises to try
If you’re ready to start bouncing, D’Orazio shares four easy exercises that are great for beginners. Start with 30 seconds of each and work your way up to longer intervals as you build stamina. She also says it’s worth watching a YouTube tutorial or joining a class to learn proper form.
1. Basic bounce
“Just bounce up and down on the rebounder to get a feel for the movement. It’s harder than it looks, trust me!” says D’Orazio. Stand in the center of the rebounder with feet hip-width apart. Gently bounce by bending your knees slightly; your feet should stay in contact with the mat.
2. March in place
“March in place on the rebounder, bringing your knees up high. This one’s a great way to get your heart rate up,” says D’Orazio. Begin bouncing lightly while lifting one knee at a time as if jogging. Swing your arms naturally. Keep your core engaged and land softly with each bounce.
3. Side-to-side shuffles
“Shuffle from side to side on the rebounder, keeping your knees slightly bent. This one’s a great way to improve your coordination,” says D’Orazio. You can add arm movements or hold light hand weights for extra resistance.
4. Jumping jacks
Jump your feet out to the sides while raising your arms overhead, then bring them back in. This mimics a traditional jumping jack but feels much easier on your joints thanks to the springy surface. “Just be careful not to get too bouncy,” notes D’Orazio.
The bottom line on rebounder workouts for weight loss
Before getting started, invest in a good-quality rebounder (you can find them on Amazon) that’s sturdy and comfortable to use. Always place it on a flat, non-slip surface. And if you’re new to exercise, consider finding one with a handlebar for added support.
A rebounder workout may seem simple, but don’t underestimate it. It’s a full-body workout that’s easy on your joints and surprisingly effective for weight loss. “Bouncing on a rebounder is a great way to let loose and enjoy the process of getting fit,” says D’Orazio.