How long should you jump on a trampoline to lose weight?

Jumping on a trampoline is a fun and effective way to lose weight and get in shape. When done regularly, rebounding (as jumping on a trampoline is often called) can help you burn a significant number of calories and improve your cardiovascular fitness.

How Many Calories Can You Burn Jumping on a Trampoline?

The number of calories you burn jumping on a trampoline depends on a few key factors:

  • Your weight – Heavier people burn more calories than lighter people
  • Intensity – More intense jumping burns more calories
  • Time – The longer you jump, the more calories you’ll burn

On average, a 150 pound person can expect to burn about 300 calories per 30 minutes of moderate bouncing. The exact amount will vary based on the factors above. Here’s a rough estimate of how many calories you could burn jumping on a trampoline:

Your Weight Calories burned in 30 minutes
100 lbs 210 calories
150 lbs 300 calories
200 lbs 390 calories

As you can see, the heavier you are, the more calories you’ll burn jumping on a trampoline. You can maximize calories burned by increasing the intensity of your jumps.

How to Maximize Calories Burned on a Trampoline

Here are some tips to burn even more calories when jumping on a trampoline:

  • Jump higher – The higher you lift off the trampoline, the more energy you’ll expend on each jump.
  • Use arm movements – Swing your arms vigorously up and down to engage your upper body.
  • Do intervals – Mix in 30-60 seconds of faster, more intense jumping every few minutes.
  • Jump vertically – Focus on straight up-and-down jumping which engages more muscles.
  • Add bounce variations – Try tuck jumps, straddle jumps, pike jumps.

With high intensity interval jumping, you can burn over 500 calories in a 30 minute trampoline workout. The key is keeping your heart rate up with minimal rest between bouts of intense jumping.

How Often Should You Jump to Lose Weight?

To lose weight, you need to be in a calorie deficit – burning more calories than you consume. Exactly how often you should jump on a trampoline to lose weight depends on:

  • Your weight loss goals – The more weight you want to lose, the greater the deficit required.
  • Your calorie intake – You need a larger deficit if you eat more calories.
  • Your trampoline workout intensity – Higher intensity jumping burns more calories per session.

As a general guideline, aim for 30-60 minutes of jumping 3-6 times per week to aid weight loss. Start conservatively and increase frequency and duration as your fitness improves. Allow rest days between sessions to allow your body to recover.

Combining trampoline workouts with a reduced calorie diet results in the greatest weight loss. Maintain a deficit of 500-1000 calories daily through diet and exercise.

Sample Trampoline Exercise Schedule for Weight Loss

Here is a sample one week trampoline exercise routine for weight loss:

Day 1 Rest
Day 2 30 minute moderate jumping
Day 3 Rest
Day 4 45 minute high intensity intervals
Day 5 Rest
Day 6 60 minute moderate jumping
Day 7 Rest

This allows for adequate rest and recovery time while providing sufficient trampoline workouts to create a calorie deficit. Adjust the schedule as needed based on your individual recovery capacity and fitness level.

Other Benefits of Rebounding for Weight Loss

Beyond just burning calories, regularly jumping on a trampoline provides other benefits that can help with weight loss:

  • Muscle building – Jumping engages all the major muscle groups in your lower body. This helps build and maintain muscle mass which boosts your metabolism.
  • Low-impact – The bounce of the trampoline makes jumping gentle on your joints, allowing you to exercise longer without pain or injury.
  • Stress relief – Bouncing can reduce cortisol levels and relieve stress or anxiety that may lead to emotional eating.
  • Fun cardio – Jumping on a trampoline provides an enjoyable form of aerobic activity to get your heart pumping.

Best Trampolines for Weight Loss

While any trampoline can be effective, certain features make a trampoline better suited for weight loss and exercise. Look for:

  • Ample jumping surface – At least 9×15 feet to allow room for diverse bouncing.
  • Durable, high-quality mat – Industrial grade mats withstand repeated high impact jumping.
  • Safety enclosures – Full enclosures prevent falls and injuries during vigorous workouts.
  • Handlebars – Help stabilize yourself as you build stamina and fitness.
  • High weight limits – Rated for at least 250-300 pounds for safety when jumping.

A few top-rated trampolines for weight loss include:

Brand Model Key Features
SkyBound Stratos 15′ x 9′ mat, 330 lb weight limit, full enclosure
Stamina Intone Oval Jogger Oval shape, handlebars, 280 lb limit
Upper Bounce Mega 9×15′ mat, integrated handlebars

Investing in a quality trampoline designed for exercise can help you get the most out of your rebounding sessions.

Safety Tips for Trampoline Workouts

While jumping on a trampoline is a low-impact activity, you still need to take some safety precautions, especially when working out:

  • Start slowly and build up jumping time gradually as your fitness improves.
  • Wear proper footwear like sneakers to provide stabilization and grip.
  • Avoid bouncing right after eating – wait at least two hours before vigorous exercise.
  • Stay hydrated by drinking plenty of water before, during and after jumping.
  • Learn proper jumping form – land softly with your feet shoulder-width apart and bend your knees to absorb impact.
  • Don’t attempt flips or risky maneuvers – focus on basic vertical jumps as a beginner.

With discipline and consistency, trampoline exercise can be an effective and fun way to help you lose weight and get fit. Just be sure to jump responsibly!


Jumping on a trampoline can burn 300-500 calories per 30 minute session, depending on your weight and intensity. Aim for 30-60 minutes of trampoline exercise 3-6 days per week to aid weight loss. Combine with a reduced calorie diet for best results. Invest in a high quality, durable trampoline designed for fitness. Stay safe by using proper form, wearing appropriate footwear, and avoiding risky maneuvers. With a smart trampoline workout program, you can bounce your way to a slimmer, healthier you.

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