Super Tramp Trampolines – Blogs

How Many Calories Do Trampoline Jumping Burn?


Trampoline jumping, also known as rebounding, isn’t just a brilliant bit of fun for the kids in the garden; it’s also become a recognised form of low-impact cardiovascular exercise that’s catching on with adults. This activity involves bouncing on a trampoline, ranging from gentle hops to energetic, aerobic-style workouts. It’s praised for being a calorie burner that’s kinder on the joints compared to other high-impact exercises like running.

Knowing how many calories you’re torching during exercise is crucial for effective weight management. Calorie expenditure through activities like  jumping on a trampoline helps create a calorie deficit, essential for shedding pounds. Moreover, being clued up about the calories burnt during different activities can help folks make informed decisions about their exercise routines, depending on their health goals. Therefore, trampoline jumping is turning out to be a top choice for those keen to add some variety, fun, and efficacy to their fitness regimes.

Factors Influencing Calorie Burn

Factors Influencing Calorie Burn - trampoline

The number of calories burned while jumping on an in-ground trampoline can vary widely depending on several factors. Understanding these can help you optimize your workout for maximum calorie burn.

A. Body Weight The heavier you are, the more calories you will burn during physical activities, including trampoline jumping. This is because your body must exert more energy to facilitate movement. For instance, a person weighing 90 kg might burn significantly more calories on a trampoline compared to someone who weighs 70 kg, all else being equal.

B. Intensity of the Jumping The intensity of your workout greatly affects how many calories you burn. Light bounces, where your feet barely leave the trampoline, will burn fewer calories compared to high-intensity jumps that involve more dramatic, full-body movements. Incorporating tricks or aerobic movements can further increase the intensity and, consequently, the calorie burn.

C. Duration of the Exercise Simply put, the longer you jump, the more calories you will burn. Engaging in a prolonged trampoline jumping session increases your total calorie expenditure, making the activity more beneficial for weight loss and cardiovascular health.

D. Individual Metabolism Each person’s metabolism is different, which means the rate at which you burn calories can vary from someone else, even if you’re doing the exact same activity at the same intensity and duration. Factors such as age, sex, muscle mass, and genetic disposition can influence your metabolic rate. Thus, two people doing the same trampoline workout might end up burning a different number of calories.

Average Calorie Burn Estimates

Average Calorie Burn Estimates - trampoline

Understanding the approximate number of calories you can burn while trampoline jumping helps in planning an effective workout routine. Here’s a look at some general estimates and comparisons with other common exercises.

A. General Estimates 

The number of calories burned during trampoline jumping can vary, but general estimates provide a useful guideline. For example:

  • 10 minutes: An average person might burn around 50 to 80 calories, depending on factors such as body weight and intensity.
  • 30 minutes: In a half-hour session, the same individual could burn between 150 and 240 calories.

These figures can help gauge the effectiveness of shorter and longer workout sessions.

B. Comparison with Other Exercises 

When comparing trampoline jumping to other forms of cardiovascular exercise, it holds up as a moderately intense workout option:

  • Running: Generally, running burns about 100 calories per mile for a person weighing roughly 68 kg (150 pounds), which can be significantly higher than trampoline jumping depending on the pace and terrain.
  • Cycling: Moderate cycling typically burns around 300 calories in 30 minutes for an individual of similar weight, which might be comparable to or slightly higher than a vigorous 30-minute trampoline session.

Trampoline jumping provides a unique combination of fun and fitness, making it an appealing alternative for those who find traditional workouts like running or cycling monotonous. Its lower impact on the joints also makes it a safer option for many, especially those with concerns about orthopedic health.

Benefits of Trampoline Jumping Beyond Calorie Burning

Trampoline jumping offers more than just calorie burning; it’s also beneficial for overall health and wellness in several ways. Here are some key benefits:

A. Cardiovascular Health Regular trampoline jumping can significantly boost cardiovascular health. The activity increases heart rate, similar to other forms of aerobic exercise, which helps to strengthen the heart muscle. Over time, consistent trampoline workouts can improve blood circulation, reduce blood pressure, and lower cholesterol levels, all of which contribute to reduced risks of heart disease and stroke. Fitness trampolines help a lot in cardiovascular health as they are fun and effective ways to improve fitness and achieve health goals.   

B. Improved Balance and Coordination Jumping on an above ground trampoline requires constant balance adjustments, which naturally enhances your coordination and motor skills. Each jump engages the core muscles and necessitates spatial awareness to land safely. This not only improves overall balance and coordination but also enhances proprioceptive skills, which are crucial for all ages but especially beneficial as one ages.

C. Fun Factor and Mental Health One of the most significant advantages of trampoline jumping is how enjoyable it is. The fun factor plays a critical role in exercise adherence; activities that people enjoy are those they are more likely to continue over time. The exhilaration of bouncing, the freedom of movement, and the novelty of the activity can lead to increased endorphin production, boosting mood and decreasing stress and anxiety levels. This mental health boost is a compelling reason to incorporate trampoline jumping into a regular fitness routine, as maintaining mental health is just as important as physical health.

Trampolines aren’t just for kids and adults; they benefit seniors too. Learn more  

Tips to Maximize Calorie Burn on a Trampoline

Tips to Maximize Calorie Burn on a Trampoline - trampoline

To get the most out of your trampoline workouts in terms of calorie burning, consider these strategic tips:

A. Incorporating Varied Movements:

Mix up your routine with different types of movements to challenge your body and increase calorie burn. Include moves like:

  • Twists: Rotate your upper body side to side while jumping to engage the core muscles.
  • High Knees: Lift your knees towards your chest during each jump to intensify the workout.
  • Aerobic Routines: Combine jumping with dance-like steps or boxing moves to keep the routine dynamic and fun.

B. Combining Intervals:

Integrate high-intensity interval training (HIIT) into your trampoline sessions. Alternate between intense bursts of high-energy jumps and slower, recovery bounces. For example, perform a vigorous one-minute session of rapid jumping or tricks followed by a one-minute period of gentle bouncing. HIIT not only maximizes calorie burn but also improves cardiovascular fitness.

C. Safety Considerations:

trampoline socks

While aiming to maximize your workout, remember that safety comes first:

  • Proper Equipment: Use a well-maintained trampoline with a safety net and padded springs.
  • Appropriate Footwear: Wear trampoline socks that provide good grip and support.
  • Warm-Up and Cool-Down: Begin each session with a light warm-up to prepare your muscles and end with a cool-down to reduce the risk of injury.
  • Be Aware of Your Limits: Recognize your physical limits and avoid overexertion, which can lead to accidents and injuries.

These tips will help you safely and effectively increase the benefits of your trampoline workouts for improved fitness and calorie burning.


Trampoline jumping is an enjoyable and versatile form of exercise that goes beyond simple calorie burning to enhance cardiovascular health, balance, coordination, and mental well-being. By incorporating varied movements, embracing interval training, and prioritizing safety, you can maximize the health benefits and make each session both fun and effective. Whether you’re looking to spice up your fitness routine or find a new way to stay active, trampoline jumping offers a compelling and exhilarating option.

How many calories can I burn with 30 minutes of trampoline jumping?
On average, you can burn between 150 and 240 calories in 30 minutes, depending on factors like intensity and your body weight.
Is trampoline jumping a good workout for weight loss?
Yes, regular trampoline jumping can help you burn calories and lose weight, especially when combined with a balanced diet.
What are the main health benefits of trampoline jumping?
Trampoline jumping improves cardiovascular health, enhances balance and coordination, boosts mental health, and strengthens muscles.
Can trampoline jumping improve my balance and coordination?
Absolutely, the need to constantly adjust your body to maintain balance on the trampoline naturally enhances both balance and coordination.
What safety measures should I take when using a trampoline?
Use a trampoline with a safety net and padded springs, wear appropriate footwear, and ensure a safe surrounding area free from hazards.

Leave a Reply

Proudly powered by WordPress | Theme: Rits Blog by Crimson Themes.