How Many Calories Does Jumping on a Trampoline Burn? A Practical Guide

Ever found yourself bouncing on a trampoline and wondered, “Am I actually getting a workout or just wasting time?” Picture this: 20 minutes of fun with your kids turns into a sweaty, heart-pumping session — but how much energy did you really burn? If you’ve asked that question, you’re in the right place.

Introduction: Fun Meets Fitness

Trampolining isn’t just child’s play. Whether you’re using a backyard trampoline or a compact rebounder in your living room, jumping can be a legitimate form of cardio that torches calories, improves balance, and reduces joint impact compared with running. In this post we’ll answer the big question — how many calories does jumping on a trampoline burn — and give practical tips, workout variations, and real-life examples to help you make the most of your bounce.

How Many Calories Does Jumping on a Trampoline Burn?

Short answer: it depends. Calories burned vary by body weight, intensity, and duration. A useful way to estimate calorie burn is with METs (Metabolic Equivalent of Task). One MET is your resting metabolic rate; trampoline activities typically range from light (about 3–4 METs) to vigorous (6–8+ METs) depending on effort.

Quick estimates (approximate)

• Light bouncing (gentle rebounding): ~150–250 kcal/hour for a 150 lb (68 kg) person
• Moderate trampolining (steady jumps, mixed moves): ~300–400 kcal/hour for a 150 lb person
• Vigorous jumping (HIIT, high-intensity tricks): ~450–700 kcal/hour for a 150 lb person

Example calculation using METs: Calories burned = MET × weight (kg) × duration (hours). So a 150 lb (68 kg) person doing moderate trampolining at 5 METs for 30 minutes would burn about 5 × 68 × 0.5 ≈ 170 kcal.

Why Trampolining Can Be an Efficient Calorie-Burner

Rebounding stimulates multiple muscle groups — calves, quads, glutes, core and even the upper body when you add movements — while keeping joint impact low. That combination of aerobic and stability work increases energy expenditure and improves proprioception, making each session efficient and effective.

Benefits beyond calories

• Low-impact cardio reduces stress on knees and hips
• Improves lymphatic circulation and balance
• Can be adapted for HIIT or steady-state workouts

Practical Trampoline Workouts and Variations

Mix these into your week depending on goals, time, and fitness level.

Beginner: 15–20 minute rebounder session

• Warm-up: 2 minutes gentle march on the trampoline
• Basic bounce: 8 minutes (aim for light, consistent jumps)
• Core work: 4 minutes of seated tucks and oblique twists
• Cool-down: 2–3 minutes slow steps and deep breaths

Intermediate: 30-minute calorie-burn circuit

• 5 min warm-up (light bounce + arm swings)
• 3 rounds: 60 sec high knees, 60 sec squat jumps, 60 sec rest
• 2 rounds: 45 sec mountain climbers on mat off-trampoline, 15 sec rest
• Cool-down and stretch 5 minutes

Advanced HIIT: 20 minutes

• 10 rounds: 30 sec maximal jump, 30 sec active recovery (march)
• Add tuck jumps or lateral jumps to increase intensity

Tips to Maximize Calorie Burn Safely

• Focus on consistency: 3–5 sessions per week yields best results.
• Use intervals to increase intensity without long-duration stress.
• Maintain proper posture — engage your core and avoid locking knees.
• Mix in strength training off the trampoline to build muscle and boost resting metabolism.
• Choose the right trampoline: a rebounder for indoors, or a larger model for dynamic moves outdoors.

Nutrition and Lifestyle Advice to Support Results

Burning calories on the trampoline is only one piece of the puzzle. Pair your workouts with balanced nutrition and sleep for best results:

• Eat enough protein to support recovery and preserve muscle.
• Prioritize whole foods—vegetables, lean protein, healthy fats, and carbohydrates timed around workouts.
• Stay hydrated; rebound sessions can make you sweat more than you expect.
• Track progress with realistic goals — weight loss of 0.5–1 lb per week is sustainable.

For structured plans, check out our workout routines and explore complementary tips in our nutrition guides.

Real-World Examples

Case study 1: Lisa, a busy mom, swapped two 20-minute trampoline sessions for weekend runs. Over 8 weeks she lost 6 lbs, improved stamina, and reported less knee pain.

Case study 2: Marcus used 20-minute HIIT rebounder workouts 4x/week plus a high-protein diet. He reduced body fat and increased lean mass within 12 weeks.

Frequently Asked Questions

1. Is trampoline exercise good for weight loss?

Yes — trampoline workouts burn calories and improve cardiovascular fitness. Combined with a calorie-controlled diet and resistance training, trampolining can contribute to weight loss and body composition changes.

2. How does a mini trampoline (rebounder) compare to a full-size trampoline for calorie burn?

Both can provide effective workouts. A rebounder encourages rapid, small jumps and is convenient for indoor HIIT; full-size trampolines allow bigger movements and variety. Calorie burn depends more on intensity and duration than trampoline size.

3. Can trampoline workouts tone legs and core?

Yes. Repeated jumping, stabilization, and balance-focused moves engage calves, quads, glutes, and core muscles. Adding targeted strength exercises off-trampoline accelerates toning.

Conclusion: Make the Most of Your Bounce

So, how many calories does jumping on a trampoline burn? It varies, but with consistent effort and the right intensity you can burn meaningful calories — anywhere from roughly 150 to 700 kcal per hour depending on factors like weight and workout intensity. Beyond calories, trampolining offers low-impact cardio, balance gains, and fun — which makes sticking to an exercise plan far easier.

Ready to start? Try a 15–20 minute rebounder session this week, track how you feel, and build from there. For more structured options and tips, check our workout routines and wellness tips. Want a tailored plan? Leave a comment or share your fitness goals — let’s get you bouncing toward them!