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5 Effective Garden Trampoline Workouts You Need to Know Now!

Hey there! Getting active is important for our health, but let’s be honest – workouts can feel like a bit of a chore sometimes. The key is finding things that keep us fit but also make working out more fun. You want a routine that works different parts of your body and gets your heart rate up. 

Did you know a garden trampoline could be a sneaky way to make workouts effective and enjoyable? From fat-burning bouncing to exercises that strengthen your core and legs, simple routines on a trampoline are perfect for turning it from a childrens’ toy into proper home gym equipment.

In our blog, we will discuss 5 amazing garden trampoline workouts that will turn your exercise sessions into a fun adventure. 

Warm-Up Bounce Routine

Before jumping into hardcore trampoline workouts and doing jumping tricks, it’s important to warm up your muscles and get your blood flowing. This will help prevent injury and allow you to get the most out of your training session.

Here is a simple trampoline warm-up bounce routine to follow:

  • Start by walking on the trampoline or marching gently on the spot for 30-60 seconds. This will get you accustomed to the trampoline surface.
  • Progress to gentle bouncing with your knees slightly bent. Bounce up and down lightly on both feet, letting your body rise just a few inches off the trampoline bed. Do this for 1-2 minutes.
  • Next, incorporate some arm swings. As you bounce, swing your arms forwards and backwards and across your body to loosen up your shoulders.
  • Open up your hips by doing some gentle circling motions. Circle your hips slowly clockwise, then counter-clockwise.
  • You can also try doing foot taps – alternating tapping one foot then the other as you maintain a basic bounce.
  • Finish off with 30-60 seconds of light jogging on the spot, raising your knees higher to wake up your leg muscles.

Be sure to start slow and focus on control and proper form during your warm-up. By taking just 5-10 minutes to get your body ready, you’ll be able to workout harder, faster and safer.

1. Cardio Blast: Jumping Jacks on the Trampoline

garden trampoline

Want to take your cardio workout to new heights—or shall we say, bounces? Jumping jacks is a classic bodyweight exercise, but doing it on a trampoline ramps up the intensity and fun. Follow these steps:  

  • Start by standing upright on the garden trampoline with your feet together and arms at your sides. 
  • Jump up slightly while spreading your legs to shoulder-width apart. At the same time, raise your arms overhead into a ‘V’ shape.
  • Jump again, bringing your legs back together and lowering your arms back to your sides in one smooth motion. That’s one rep.
  • Repeat the jumping jack motion continuously at a pace you can sustain for 30-60 seconds.

Jumping jacks on a 14ft trampoline fire up your cardio workout in a few key ways:

  • The unstable surface under your feet forces your core and stabiliser muscles to work extra hard to control your balance and coordination with each rep. This adds to the difficulty factor.
  • All the up-and-down bouncing action requires tremendous effort from your cardiovascular system to pump fresh, oxygenated blood to your working muscles. Your heart rate escalates rapidly.
  • The intensity translates to more calories torched in less time compared to regular jumping jacks on solid ground. Expect your fitness tracker to log up some serious steps too!

Mix up sets of cardio trampoline jumping jacks with strength moves like squats or planks. Or go all out for interval-style training: jump as fast as you can for 30 seconds, rest for 30 seconds, then repeat. However you incorporate them into your garden workout, jumping jacks on the trampoline are guaranteed to get your heart pounding!

2. Strength Training: Trampoline Squats

garden trampoline

Trampoline squats are a great way to strengthen your legs and glutes while also working on balance. Here’s how to do them properly:

  • Stand with your feet hip-width apart in the centre of the trampoline. 
  • Initiate the movement by sending your hips back and bending your knees, as if you’re going to sit down into a chair.
  • Descend until your thighs are parallel to the trampoline surface. Your knees should stay in line with your toes and not collapse inward.
  • Drive through your heels and engage your glutes to return to standing. 
  • Repeat for 8-12 controlled reps. Take breaks as needed between sets.

The unstable surface of the garden trampoline increases the challenge of this classic lower body exercise. You’ll need to concentrate on keeping your balance throughout the movement. Go slowly, engage your core, and don’t be afraid to use your arms to help steady yourself when needed. Mastering trampoline squats will strengthen your legs for jumping while also improving your stability and coordination.

3. Core Engagement: Tuck Jumps

garden trampoline

Tuck jumps are a killer exercise to strengthen and tone your core muscles. They work your abdominals, obliques, hip flexors – basically your entire midsection!

Here’s how to do tuck jumps with proper form:

  • Stand on your feet shoulder-width apart, knees slightly bent. 
  • Bend your knees and jump up explosively, bringing your knees up towards your chest.
  • Land softly on your feet with bent knees to absorb the impact.
  • As you jump, ensure you fully contract your abs by crunching them inwards.
  • Keep your back straight and torso upright throughout the movement. Don’t hunch or lean forward.
  • Land with control by bending your knees. Do not lock them out straight.

Aim for quick, explosive jumps that fully engage your core on the way up and on the way down with the eccentric landing while making sure that you wear trampoline socks for safety. Go for 15-30 seconds of continuous tuck jumps with good form.

Take breaks as needed between sets. Start off with just body weight and progress to holding light dumbbells for increased resistance over time.

With some practice, tuck jumps will torch your abdominals and take your trampoline workout to the next level! What are you waiting for?

4. Balance and Coordination: Trampoline Lunges

garden trampoline

Working on your balance and coordination is key for avoiding injuries and enhancing performance, whether you’re playing sports or just working out. Lunges are a fantastic exercise for improving stability and building leg strength. Combining lunges with a trampoline workout takes it to the next level.

  • To do a basic trampoline lunge, stand with feet hip-width apart in the centre of the trampoline. Take a large step forward with one leg and bend both knees, lowering down until both knees form 90 degree angles. Do 10-12 reps then switch legs.
  • For crossbody lunges, step diagonally across your body instead of straight ahead. This adds a balance challenge by crossing your legs and engaging your core. Aim for 8-10 reps per side.
  • Walking lunges are another excellent variation. Step forward into a lunge, then bring your back foot together to step into the next lunge with that leg. Continue alternating as you walk laps around the trampoline perimeter.

The buoyancy, instability, and light impact of the trampoline make lunges more challenging. You’ll feel your stabiliser muscles in your hips, glutes, and core working overtime to keep your balance. This is great for improving coordination, agility, and injury prevention. Plus it strengthens and tones your legs like no other! Lunges target your quadriceps, hamstrings, calves and glutes. Consistency with lunges on the garden trampoline will lead to excellent muscle definition.

5. Agility Boost: Side-to-Side Jumps

garden trampoline

One of the best ways to challenge your agility is with side-to-side jumps on the trampoline. This exercise builds coordination, balance, and explosive power in your legs – all key to improving overall athletic performance.

Here’s how to do it:

  • Start by standing tall in the centre of the trampoline with your feet hip-width apart. Engage your core muscles.
  • Bend your knees slightly then jump as high as you can to the right side of the trampoline. Land softly on the balls of your feet, bending your knees as you land to absorb the impact.
  • As soon as you land, push off immediately to the left side. Again, stick the landing on your toes and bend to absorb.
  • Continue jumping rapidly side to side, pushing hard off each landing. Aim for 30-60 seconds continuously.
  • Allow your upper body and arms to twist naturally with the jumps. Stay tall, eyes forward.
  • Moderate your jumps to land as quietly as possible each time. This develops control. Go for speed BUT maintain proper form.

The lateral jumps develop power and balance by forcing your stabilising muscles to fire rapidly. Twisting works your core and challenges coordination.

Over time, you’ll gain greater agility and body control. Your nervous system and muscles will become faster and more responsive – boosting performance in any sport. Stay motivated and mix up jump variations to see continued benefits over time.

After Workout Session

After finishing your trampoline workout, it’s important to take 5-10 minutes to cool down rather than stopping abruptly. Cooling down gradually lowers your heart rate and blood pressure while preventing dizziness, muscle cramping and injuries.

Here are some great cool down ideas after your trampoline session:

  • Gently bounce up and down while swinging your arms to loosen up. Reduce how high you bounce over time.
  • Do some gentle twists by rotating your torso from side to side while still bouncing lightly.
  • Stretch out your legs by doing quad and hamstring stretches on the trampoline. Hold each stretch for 20-30 seconds.
  • Finish off with some deep breathing exercises. Inhale slowly through your nose and exhale fully out your mouth. Repeat this 5-10 times.

Cooling down allows your body to transition from an active state to a resting state. Make it a critical part of your garden trampoline workout routine for both safety and maximising results. And most importantly, have fun bringing some bounce into your day!


So there you have it – five effective garden trampoline workouts to supercharge your fitness and have fun bouncing at the same time. From basic jumps to more challenging exercises, get your heart pumping and tone your muscles in your own back garden. Just remember to warm up properly, stick to moves you’re comfortable with, and be careful when getting on and off. Trampolining is a fantastic way to strengthen your whole body while putting a smile on your face. Mixing up your workouts will keep you motivated to keep bouncing outside for years to come.

Is jumping on a trampoline a good workout?
Jumping on a trampoline is an excellent workout that engages various muscle groups, improves cardiovascular fitness, and enhances overall physical health.
Can you lose belly fat by jumping on a trampoline?
Jumping on a trampoline can contribute to fat loss, including belly fat, as it increases metabolism and burns calories. For effective results, combine it with a balanced diet.
Is 10 minutes on a trampoline enough?
While 10 minutes on a trampoline provides health benefits, extending the duration enhances the workout. Aim for at least 20-30 minutes to maximise cardiovascular and fitness gains.
How many calories can 15 minutes on a trampoline burn?
On average, 15 minutes of trampolining can burn around 80-120 calories, promoting weight management.
Is trampoline exercise better than walking?
Trampoline exercise offers a low-impact alternative to walking, reducing stress on joints. Both activities provide cardiovascular benefits, so choose based on personal preference and fitness goals.

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