Rebounding, also known as mini-trampoline exercise, has become an increasingly popular form of cardio over the past few decades. Rebounders provide a low-impact yet high intensity aerobic workout that is easy on joints while effectively elevating heart rate and burning calories. But just how many calories can you expect to burn from 10 minutes of rebounding?
Calories Burned Per Minute
Most sources estimate that a 125 pound person will burn approximately 5 calories per minute while rebounding at a moderate pace. Therefore, that person would burn around 50 calories during a 10 minute rebounding session. Heavier individuals burn more calories per minute since it takes more energy to move more bodyweight. Here is a rough breakdown of the average calories burned per minute based on weight:
| Weight | Calories Burned Per Minute |
|---|---|
| 100 lbs | 3.5 |
| 125 lbs | 5 |
| 150 lbs | 6 |
| 175 lbs | 7 |
| 200 lbs | 8.5 |
As you can see, the more you weigh, the more calories you’ll burn per minute of rebounding. A 200 pound person would burn around 85 calories during a 10 minute rebounding session at a moderate, consistent pace.
Factors That Increase Calories Burned
Several variables can increase or decrease the rate at which you burn calories while rebounding. These include:
Rebounding Intensity
The intensity at which you rebound will directly impact calorie burn. A casual, moderate bounce will burn fewer calories per minute than a more vigorous, high-intensity bounce. High intensity rebounding where your exertion level is around 70-80% of your maximal heart rate will burn nearly twice as many calories per minute as moderate rebounding.
Rebounder Size
The size of the rebounder’s surface area affects calories burned. Full-sized rebounders with elastic bands provide more resistance and burn more calories than smaller, mini band-less rebounders. According to one study, exercising on a full-sized rebounder burns up to 30% more calories than exercising on a mini rebounder.
Rebounding Cadence
Your rebounding cadence, or how frequently you bounce per minute, also impacts calorie expenditure. Faster bouncing increases intensity. One study found that rebounding at 160 steps per minute burned calories 20% faster than at 80-100 steps per minute.
Arm and Leg Movement
Engaging your arms and legs while rebounding can significantly increase calorie burn. Using your arms for balance and pumping your legs with each bounce engages more muscle groups. This not only intensifies the workout, but also increases calories burned per minute.
Rebounder Workouts
Structured rebounder interval workouts with alternating high and low intensity bouncing intervals further maximize calorie expenditure. Interval training keeps the workout vigorous and challenging. It also continues to elevate your heart rate after the workout is over, resulting in a higher calorie afterburn.
Calories Burned Rebounding vs. Running
How does rebounding compare to running in terms of calories burned? Multiple studies have confirmed that rebounding and running have very similar effects on heart rate and calorie expenditure. For example:
- One study found that 30 minutes of rebounding and 30 minutes of running on a treadmill resulted in nearly identical calorie expenditure for the two workouts.
- Another study measured calorie burn after 10 minutes of rebounding and 10 minutes of running. Researchers found that running burned around 13% more calories than rebounding.
- A 155 pound person burns approximately 298 calories after 30 minutes of moderate rebounding. That same person would burn around 340 calories after 30 minutes of running at 5 miles per hour.
While running may burn slightly more calories per session, rebounding provides the benefits of a lower-impact cardio workout. Rebounding is gentler on joints while still elevating heart rate and burning a comparable number of calories to running when workout duration is equal.
Muscle Building Potential
In addition to a solid cardio calorie burn, rebounding also utilizes muscles throughout the body to stabilize and control movements on the unstable rebounder surface. The constant stabilization required works muscles in the core, hips, glutes, thighs, and calves. With the addition of arm movements, rebounding becomes a full body workout. The extra muscle engagement increases metabolism which can boost calorie burn after your workout.
Weight Loss Benefits
Rebounding is an effective exercise to aid weight loss efforts for several reasons:
- Burns a significant number of calories in a short time due to the intense nature of rebounding
- Elevates heart rate and metabolism
- Engages muscles throughout the body, building metabolism-boosting muscle
- Low-impact and gentler on joints than running, allowing longer workouts and avoiding injury
- Convenience of easy 10 minute sessions supports consistency
Studies show that rebounding is an efficient way to burn fat, lose weight, and obtain cardiovascular benefits similar to jogging and aerobics classes.
Additional Health Benefits
Beyond calorie burn and weight loss, rebounding has demonstrated a number of additional health and fitness benefits including:
- Improved blood flow and circulation
- Reduced stress and anxiety
- Detoxification through lymphatic drainage
- Increased balance and coordination
- Improved posture and spinal health
- Greater energy levels
- Built lower body bone density
Conclusion
In summary, a 125 pound person will burn around 50 calories during a 10 minute rebounding session at a moderate pace. Heavier individuals burn more calories, with a 200 pound person burning around 85 calories in 10 minutes. Variables like rebounding intensity, cadence, size of rebounder, and use of arms and legs can significantly increase calorie expenditure as well. While running may burn slightly more calories per session, rebounding provides an excellent high intensity, low-impact cardio and muscular workout that effectively burns fat and supports weight loss goals. With the added advantages of convenience, joint friendliness and numerous other health benefits, rebounding is a worthwhile exercise to add to your routine.