Bouncing on a trampolines doesn’t just keep kids entertained for hours!
They will also provide adults with successful trampoline exercise.
Trampolining is almost 70% more successful than other types of vigorous aerobic exercise, such as jogging or biking, according to a NASA report.
Jumping on a trampoline is a successful weight-loss workout since it is both low-impact and high-intensity.
There are many good reasons to incorporate trampolining into your workout regimen, including the following:
- Coordination and core power have improved.
- Muscle development and toning are enhanced.
- Better stance and coordination
- Cardiovascular health improves
- Effect on bones and ligaments is lessened.
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Weight-Loss Trampoline Exercises
If you want to incorporate trampolining into your daily workout routine, here are some simple weight-loss trampoline exercises to get you started:
1) The Straight Jump
Arms and legs are partially bent as you hop up and down in this conventional trampoline pose.
This quick exercise can burn calories, relax joints and ligaments, warm up your body, and get you ready for a high-intensity workout.
After you’ve finished your exercise, lightly jumping on the spot is a great way to calm off.
Try bouncing on the spot for two minutes to see how fit you are. How many times can you bounce from one place to the next? After a month, review the performance and see if your pace and stamina have changed!
2) The Tuck Jump
Start with a couple of conventional trampoline bounces to build momentum for a tuck hop.
So, at the end of the bounce, raise your knees to your shoulders while you bounce higher. You can also switch knees.
Your body will expend more energy the higher you bounce (and the more calories you will burn).
Tuck your knees behind your trunk for a more intense core exercise that also improves flexibility and stamina.
3) The Pike Jump
Pike hops are a great way to work the brain. Straight legs are needed, and you must touch your toes in the air directly in front of you.
Jump side-to-side, and even front-to-back, with the feet together, landing and taking off simultaneously.
This bounce is a fantastic way to tone and condition the main abdominal muscles.
Before taking a short break and starting again, try to finish as many sets as possible in 30-60 seconds.
4) The Split Pike Jump
A split pike bounce is similar to a star jump and has been used in gymnastics and aerobics training for years – except it’s a lot more exciting on a trampoline!
On a trampoline, split pike jumps can improve aerobic fitness, stamina, and balance.
With fast breaks in between, aim for 30-60 second sets.
Begin by putting your feet together and your arms at your sides.
To achieve the star pose at the end of each bounce, jump up in the air, splitting your legs and lifting your arms up. You’ll land in the same spot where you started.
5) The Hands and Knees Jump
This one tones different areas of the body at the same time.
You should bounce up with a flat back before settling on all fours in a ‘horse’ position.
When you land, remember to keep your hands and knees high. When you parachute, make sure to really spread your arms up before landing.
Begin slowly and work on perfecting your balance before jumping on your hands and knees.
To accomplish a high-intensity aerobic exercise, gradually increase the time of each interval.
We hope you find these trampoline drills for adults to be beneficial and realistic.
And sure to follow the balanced food pyramid while avoiding fatty ingredients in your diet.
Best Exercise Trampolines
Mini trampolines are adorable, compact, and likely remind you of your childhood days jumping (and tossing, of course) in the backyard on a full-sized version, but they also have a variety of health benefits and a low-impact way to exercise at home.
Although jumping on a fitness trampoline is likely to be so much fun that you forget you’re exercising, believe us when we say it’s a remarkably successful cardio workout. According to an American Council on Exercise (ACE) report, jumping on a mini exercise trampoline burns an average of 9.4 calories per minute, which is roughly equivalent to running 5 miles per hour on flat land.
Furthermore, according to a NASA report, 10 minutes of trampoline jumping is equal to a 30-minute sprint, which is excellent news for someone who dislikes running or really doesn’t have time to do so. (For the record, NASA astronauts use trampolines to heal and restore bone and muscle mass after returning to Earth.) Isn’t it cool?)
A full-body exercise without the impact and strain on your elbows and knees that you’d get from running on asphalt or on a treadmill can be achieved by adding a mini trampoline into your exercise regimen. It will also assist you in burning calories, improving stamina and balance, sculpting and toning muscles, reducing knee and back pain, and losing weight.
It’s all in the name when it comes to mini fitness trampolines: Since they’re small, they’re an excellent piece of workout equipment to add to your home gym, particularly if you’re short on room. Most versions are lightweight and fold down when not in use, allowing them to be comfortably moved from room to room and packed when not in use. Mini trampolines, also known as rebounders, are smaller and closer to the ground than their larger outdoor counterparts, making them more stable and secure for individual exercise.
When using a sports trampoline, remember that jumping down is more difficult than bouncing up—the aim isn’t to see how far you can go. Bend your knees slightly and keep an eye on them to make sure they don’t lock up. To reduce harm, place your trampoline far away from walls, furniture, and sharp objects if you’re doing it at home. If you get dizzy while bouncing, stop and rest until you feel calm again.
Are you tired of your current at-home cardio routines? Put one of these mini fitness trampolines in your cart as soon as possible.