How to Do Mini-Trampoline Exercises

Rebounding on a trampoline is great exercise and it's easier on the joints than jogging or jumping rope on concrete. You can use a portable mini-trampoline anywhere. Get a great workout while watching your favorite television program. You can mix it up and do a variety of different exercises to tone your body and get cardio-pumping exercise.

Instructions

Difficulty: Easy

Things You’ll Need:

• Mini-Trampoline
• Aerobic, non-slip athletic sneakers

1. Bounce lightly with your feet slightly apart in the middle of the mini-trampoline, without your feet leaving the mat. Keep your hands on your hips and continue jumping until you feel comfortable on the trampoline.
2. Bounce higher with both feet now that you're all warmed up, until they lift off the mat. Alternate your jumps between high bounces and low bounces.
3. Lift one foot at a time off the mat while jogging on the trampoline, swinging your arms as you go. This gets your pulse rate up.
4. Lift your knees above your waistline alternating right to left. To increase your heart rate even more, raise your hands above your head with each lift; otherwise leave your hands on your hips.
5. Twist your body from side-to-side at the waist as you bounce, making sure your feet are close together and leaving the mat as you jump. Leave your hands on your hips or swing your arms for more of a workout.
6. Bring your foot out in front of you as you bounce and touch your heel to the mat, alternating right and left. Alternate raising your right and left hand as you do this to increase the heart rate, or you can leave your hands on your hips.
7. Bounce on the mat as you do jumping jacks, making sure that your feet don't come together completely when you bounce. Keep them shoulder-width apart to ensure balance. As you get stronger and more confident you try many more different exercises on the mini-trampoline.

Tips & Warnings

• Warm up for a few minutes before you exercise by lifting one heel at a time in a walking stance while swinging your arms.
• Do some stretches before your workout to decrease the chance of injury to your muscles and joints.
• Do each exercise in intervals of 10 or 20 repetitions between basic bounces.
• Don't forget to cool down after your workout.
• If you have health issues, always get permission from your doctor before doing any type of exercise regimen.