How Many Calories Does Jumping On A Trampoline Burn

admin7 hours ago

0 4 minutes read

how many calories does jumping on a trampoline burn

Ever caught yourself bouncing on a trampoline in your backyard and wondered, “Am I actually burning calories — or just having fun?” Whether you’re a busy parent sneaking in a workout between errands or someone who remembers childhood summers on the trampoline, you’re not alone. In this article we’ll answer the big question: how many calories does jumping on a trampoline burn, and how to turn those bounces into a reliable calorie-burning workout.

Table of Contents

How many calories does jumping on a trampoline burn?

The short answer: it depends. Calories burned while jumping on a trampoline vary by your body weight, the intensity of your session, and the type of trampoline (mini rebounder vs. full-size or trampoline-park activity). Using standard MET (metabolic equivalent) estimates, you can expect a wide but useful range:

Light bouncing/rebounding (low intensity): ~3–4 METs
Moderate aerobic trampoline workout: ~5 METs
Vigorous jumping/acrobatics or park-grade activity: ~7–8+ METs

To estimate calories per minute: Calories/min = MET × 3.5 × weight(kg) / 200. Here are real-world examples:

150 lb (68 kg), moderate bounce (~5 METs): ~6 kcal/min → ~180 kcal for 30 minutes
150 lb, vigorous HIIT-style jumping (~8 METs): ~9.5 kcal/min → ~285 kcal for 30 minutes
200 lb (91 kg), moderate bounce (~5 METs): ~8 kcal/min → ~240 kcal for 30 minutes

Typical ranges most people experience: roughly 200–600 calories per hour depending on intensity and body weight. Short, high-intensity trampoline HIIT sessions can deliver high calorie burn in less time.

Why trampoline workouts can be so effective

Trampoline exercise (also called rebounding) is more than just cardio. It combines aerobic conditioning, core stabilization, balance, and low-impact joint loading. The springy surface reduces impact forces compared with running, making it an appealing option if you want effective calorie burn with lower knee and hip stress.

Benefits at a glance

Low-impact cardio for joint protection
Improves balance, coordination, and proprioception
Scalable intensity — from gentle rebounding to hard-core HIIT
Fun and motivating — higher adherence than boring treadmill sessions

Trampoline workout variations to boost calorie burn

Want practical workouts that fit different fitness levels? Try these trampoline sessions and pick one based on your time and goals.

Beginner — 20-minute rebounder routine

3-minute warm-up: gentle march-in-place on the mat
10 minutes steady bounce (light, hands on hips)
5 minutes balance drills & core: single-leg balance, seated knee tucks
2-minute cool-down: slow bouncing and stretching

Intermediate — 30-minute calorie burner

5-minute warm-up
3 rounds of: 2 minutes moderate bounce + 1 minute fast tuck jumps
5 minutes strength combos: squat jumps on mat, alternating lunges
5-minute cool-down

Advanced — 20-minute HIIT (high calorie burn)

Warm-up 3–5 minutes
8 rounds of: 30s all-out jumps + 30s active rest (marching)
2 rounds core blast: bicycle crunches on mat, plank holds
Cool-down and mobility

Practical tips to maximize calorie burn safely

Track intensity, not just time: use heart rate or a perceived exertion scale to push progress.
Progress gradually: increase duration or intensity by about 10% per week to avoid injury.
Combine with strength training and mobility work for better long-term results.
Stay hydrated and fuel properly — short, intense sessions need carbs; longer sessions need balanced meals.
Use a quality mat or mini-trampoline and follow safety guidelines (clear landing area, proper assembly).

Real-world examples

Sarah, 35, 150 lb: She does a 30-minute moderate trampoline routine 4x/week and pairs it with two 20-minute strength sessions. She burns about 180–220 calories per trampoline workout and has seen steady fat loss when combined with a calorie-aware diet.

Mike, 42, 200 lb: He prefers 20-minute HIIT trampoline sessions three times a week. His intensity burns ~250–300 calories per session, and he appreciates the low-impact nature of rebounding after years of running.

Nutrition and lifestyle tips to support your trampoline workouts

Prioritize protein to support recovery and muscle maintenance.
Eat a small carb-rich snack if you plan a high-intensity session.
Sleep 7–9 hours — recovery influences metabolic efficiency and calorie burn.
Track progress beyond the scale: energy, strength, endurance, and consistency matter.

For sample training splits that include trampoline cardio plus strength work, check our workout routines. If you want tips on pre/post-workout nutrition, visit our nutrition guides. For balanced wellness habits that support fitness, browse our wellness tips.

Frequently Asked Questions

Can jumping on a trampoline help you lose weight?

Yes. Trampoline exercise burns calories and boosts cardiovascular fitness. Weight loss comes from a sustained calorie deficit, so combining trampoline workouts with appropriate nutrition and strength training is the most effective approach.

How many calories does jumping on a trampoline burn compared to running?

Calorie burn is comparable when intensity and duration are similar; running generally has higher impact and can burn slightly more at the same perceived effort. Trampoline workouts are lower-impact and can be easier to sustain for some people, making them an excellent alternative.

Is trampoline exercise safe for beginners and older adults?

Yes, when scaled appropriately. Start with gentle rebounding, keep sessions short, and use support if balance is a concern. Consult a healthcare provider if you have recent joint or cardiovascular issues.

Conclusion — Ready to bounce into action?

So, how many calories does jumping on a trampoline burn? The range is broad — generally a few hundred calories per hour up to high-intensity burns of 400–600+ calories depending on your weight and effort. The real takeaway: trampoline workouts are fun, effective, and low-impact, making them a great tool for consistent calorie burning and overall fitness. Try one of the routines above this week, track your intensity, and pair it with smart nutrition for the best results.