If you're looking to change up your cycling, yoga or rowing routine, consider jumping into trampoline exercise.

A trampoline workout is a great way to improve your endurance and boost your mood. In just 20 minutes of jumping on a trampoline, you’ll burn the same amount of calories as running six miles per hour for the same amount of time. What's more, research shows that jumping on a mini trampoline can build strength, balance and coordination and reduce stress. The soft mat and cords of the trampoline will also absorb shock upon landing, protecting your joints while providing a heart-pumping and muscle-activating workout.

Our fitness experts in the Good Housekeeping Institute Wellness Lab teamed up with top trainers to bring you the best trampoline exercises to add to your fitness routine. Whether you're looking for mini trampoline workouts at home or trampoline workouts at the gym, fitness pros recommend trying the moves below, no matter what your fitness level or workout venue.

Who would benefit from using the trampoline?

A trampoline workout, also called rebounding, is good for anyone seeking low-impact, high-intensity exercise. "Rebounding is a form of aerobic exercise done on the trampoline, which is also known as a rebounder," says Louis Scriven, a certified trainer and lead trampoline instructor from Montana Method. Beyond fitness, it provides a midday energy boost — and kids enjoy playing on it too.

Another of the many benefits of trampoline workouts is the connection of lymphatic drainage. The lymphatic system’s job is to remove toxins and waste from our bodies but is not self-sustaining. It is our job to assist the drainage and circulation of the lymph fluid throughout our body with movement.

Colette Dong, trampoline instructor and owner of The Ness NYC explains, “Trampoline cardio challenges you to lift away and drive your feet back to the trampoline in a downward motion in a variety of positions. This action gives your lymphatic system the push it needs to circulate properly and flush out toxins. Bounce workouts can be more effective than other workouts for lymphatic drainage because the effects of gravity while on the trampoline allow for increased circulation.”

How often should you do a trampoline workout?

“The low-impact nature of rebounding allows for daily sessions without straining joints. However, beginners should start with three or fewer sessions per week. This gradual approach ensures comfort and helps individuals acclimate to the new muscle engagement and balance challenges,” says Dong.

15-minute trampoline workout for beginners

Start with this routine, developed by Dong — just remember that it's important to consult with your physician before you start any new exercise regimen.

Do each move for two minutes. Repeat as desired.

Warm-up

Start with a 90-second warm-up: Stand behind the mini trampoline and bend over to place your hands on the frame. Come into a deep squat position, then lengthen one leg and shift weight to the opposite leg. Hold the position to get a deep inner thigh stretch. Repeat on the opposite leg.

1. Bounce Down

How to: Gradually bounce in a lifted squat position by activating your abdominal muscles to lift the knees to the chest. Relax the upper body and release the arms to swing as you bounce.

Expert tip: Focus on small controlled movements through your heels as if you are pressing a button beneath your feet.

2. Scissors

How to: Start with your legs hip-width apart and feet parallel. Alternate legs in a scissor motion with equal weight in both feet, engaging your core muscles and inner thighs.

Expert tip: Let your arms swing naturally as if you were walking.

3. Open Run

How to: Run in place while engaging your obliques and pulling your knees into your armpits. Adjust your run by opening your hips. Let your inner thighs relax and your external rotators activate.

Expert tip: Bring your knees toward your armpits, exhale and think about driving your bottom ribs to the top of your hips to activate your obliques. Simultaneously try to relax your hip flexors and use your core to alternate lifting your legs. Keep your spine long as you switch from foot to foot.

4. Ski

How to: Squeeze your inner thighs and ankles together. Begin to jump from side to side adding the swing of your arms, mimicking a skiing motion.

Expert tip: Stay low and use your obliques to support your landing.

5. Tempo Run

How to: Start with your legs hip-width apart. Keep your torso stacked directly over the hips for the first two runs then crunch through your abdominals to draw your knees towards your chest. Simulate running in place, and alternate two fast runs with three smaller quick runs to create a dynamic running pattern.

Expert tip: Pump your arms for power and momentum.

6. High Bounce

How to: Catch some air with no tension in your upper body and softness in your knees. Find release and relaxation when high bouncing.

Expert tip: Conclude with lower-intensity bouncing to decrease heart rate and cool down. This movement is an active recovery that jump-starts your lymphatic system and increases circulation.

    Cool-down

    Take 90 seconds a cool-down move: Lay on the rebounder and hug your knees into your chest. Begin to rock from side to side, giving the lower back a release and opening the thighs, hips and groin.

    3 tips for beginners

    1. Stay low: Focus on small, controlled bounces, avoiding attempts to jump too high. Initiate small pulses from your heels into the trampoline mat.
    2. Keep your eyes up: Resist the urge to look down, as it can disrupt balance. Keeping your eyes up helps you maintain proper posture and prevents forward tilting.
    3. Have patience: Mastering trampoline exercises takes time. Be patient and consistent, allowing three to five sessions to become comfortable with the movements and challenges.

    The bottom line: Is jumping on a trampoline a good workout?

    A mini trampoline workout provides great, low-impact cardio exercise that can burn a similar number of calories to running. And a mini trampoline workout can give you that instant endorphin kick and mood boost.

    Why trust Good Housekeeping?

    Tatiana Lampa has been working in the fitness industry for the past 10 years. As a ACSM-certified personal trainer specializing in strength training, she uses her expertise and exercise science knowledge to create informed fitness content for Good Housekeeping. Tatiana has been working out on the mini trampoline for the past few years and has seen a difference in her strength and endurance. For this story, she interviewed the following fitness experts:

    • Colette Dong is a certified trainer and the founder of The Ness NYC. With her many years of experience, she is a leading force for trampoline workouts. For more resources and free classes, check out The Ness Channel.
    • Louis Scriven is a certified trainer and lead trampoline instructor at the Montana Method in Delray Beach, FL. For more resources, livestream and video on demand, check out the Montana Method.