10 Quick & Easy Trampoline Exercises!

Did you know just 10 minutes a day can go a long way towards achieving your fitness goals? Trampolines provide an awesome (and fun) workout – just 10 minutes of active jumping is the cardio equivalent of a 30 minute jog! Woohoo! 

So take a small part out of your day and get fit in the comfort of your own backyard! 

Here are 10 very simple moves which will help you get toned and fit in less than 30 minutes a day! We recommend adding in light jumping for 30-60 seconds at the start and end of your workout for warm up and cool down, and doing each move for around 30-60 seconds. And of course, when your fitness levels increase, you can slowly add more time to each move! 

1. Straight Jump 

  1. Starting point: stand straight with your feet on the trampoline and your arms raised straight above your head.
  2. Mid move: jump up in the air, holding a straight body position with your arms raised.
  3. Landing: land standing with your body straight and arms raised above your head.

2. Star Jump 

  1. Starting point: stand straight with your feet on the trampoline and your arms at your sides.
  2. Mid move: jump in the air, getting enough height to create a star position at the top of your bounce.
  3. Landing: land standing with your legs straight (like the starting point).

3. Swivel Hips 

  1. Starting point: stand straight with your feet on the trampoline and your arms at your sides.
  2. Mid move: jump up in the air, moving your legs forward into a seated position.
  3. Extra move: bounce on your bottom with your legs straight out in front and your palms down with fingers pointed toward your toes.
  4. Landing: after the bounce, perform a half twist and land facing the opposite direction.

4. Tuck Jump 

  1. Starting point: stand straight with your arms at your sides.
  2. Mid move: jump up and while you're in the air, pull your knees to your chest, grasping your hands around your knees or ankles.
  3. Landing: land with your body straight and your arms straight above your head.

5. Seat Drop 

  1. Starting point: stand straight with your arms at your sides.
  2. Mid move: jump up in the air, moving your legs forward.
  3. Landing: land on your bottom with your legs straight out in front and your palms down with fingers pointed toward your toes

6. Pike Jump 

  1. Starting point: stand straight with your feet on the trampoline and arms at your sides.
  2. Mid move: point your legs out, keeping them straight and parallel to the mat, reach with your arms and point your fingers towards your toes.
  3. Landing: land standing with your legs straight (like the starting point).

7. Jumping Jack 

  1. Starting point: stand straight with your feet on trampoline and arms at your sides.
  2. Mid move: point your legs out to the side, keeping them straight, while reaching your arms above your head, clasping hands at the top.
  3. Landing: land standing with your legs straight (like the starting point).

8. Straddle Jump 

  1. Starting point: stand straight with your feet on the trampoline and arms at your sides.
  2. Mid move: point your legs out sideways (at an approximate 90 degree angle apart), keeping them straight while reaching with your arms and pointing fingers to your toes.
  3. Landing: land standing with your legs straight (like the starting point).

9. Half Twist and Full Twist 

  1. Starting point: stand straight with your feet on the trampoline and arms at your sides.
  2. Mid move: turn in the air, facing the opposite direction for a half twist (or complete 360-degree rotation for a full twist).
  3. Landing: land straight with hands at sides in half twist or full twist.

10. Front (Hands and Knees) Drop

  1. Starting point: stand straight with your feet on the trampoline with arms at your sides.
  2. Mid move: in the air, bend your knees and lean forward towards the mat with your arms straight out in front.
  3. Landing: land horizontally, with your hands and knees hitting the mat at the same time in an all-fours position.

 

Want guided workouts? Try tgomaFit!

tgomaFit was created by a world-class trampoline coach and personal trainer, providing you with the ultimate fitness workout in your own backyard. Choose from 26 trampoline exercises, or select a goal-based pre-set workout (Core Workout, Aerobic Fit, etc.) and work through it in  real time, step-by-step, with a video guide each step of the way. You can even make and track your goals to see your success! tgomaFit is just one of the features that come with the tgoma accessory, which can be purchased for all new model Springfree Trampolines! You can learn more about tgoma or purchase tgoma here!

10 Quick and Easy Trampoline Exercises

Have these exercises inspired you to get out there and get active? We hope so. We'd love to hear how you go - share your progress with us or your tell us your favourite trampoline exercises on Facebook or Instagram, using #Springfree!