Does Jumping On A Trampoline Burn Fat?

As someone who has struggled with my weight for years, I’m always on the lookout for fun and effective ways to shed those extra pounds. Recently I came across claims that jumping on a trampoline can be a great calorie-burning workout.

But does bouncing up and down on a trampoline really burn a significant amount of fat and help you lose weight?

The short answer is: Yes, jumping on a trampoline can absolutely help burn fat and lose weight as part of a comprehensive fitness routine and healthy diet.

Now let’s dive into the details!

How Many Calories Does Jumping on a Trampoline Burn?

The number of calories you can burn jumping on a trampoline depends on a few factors:

  • Your weight – Heavier people burn more calories than lighter individuals
  • Intensity – More vigorous jumping burns more calories
  • Duration – The longer you jump, the more calories burned

Here are some estimates based on a 160 lb (73kg) person:

  • Light jumping for 30 minutes burns around 210 calories
  • Moderate jumping for 30 minutes burns around 300 calories
  • Vigorous jumping for 30 minutes can burn over 400 calories

Jumping on a trampoline can elevate your heart rate significantly, similar to other cardio workouts like jogging or aerobics. The low-impact nature of trampolines makes it easier to sustain jumping for longer durations than running, resulting in great calorie burn.

Trampoline Workouts Target Different Muscle Groups

The key to losing weight and burning fat is working out several muscle groups in your body. Jumping on a trampoline can help achieve this by:

  • Targeting your core muscles – Twisting jumps, bringing knees to chest engage abs
  • Toning legs and glutes – Jumping works quads, hamstrings, calves and more
  • Improving balance and coordination – Bouncing challenges stability

This total body engagement results in more calories burned during and after your trampoline workout.

Trampoline Exercise Can Promote Weight Loss Over Time

While the exact amount of weight you can lose with trampoline exercise varies based on several factors, consistently jumping 3-4 times a week can absolutely contribute to long term fat loss and weight control.

Here are some weight loss guidelines with regular trampoline workouts:

  • Jump 30 mins daily to lose 1 lb every 2 weeks
  • Jump 45 mins daily to lose 1 lb every 10 days
  • Jump 60 mins daily to lose 1 lb every 1 week

Of course, a balanced diet and other lifestyle factors also impact weight management significantly. But trampoline exercise can be an excellent addition to your fitness regimen for fat burning.

Trampoline Workouts are Fun and Low Impact

One of the best things about exercise trampolines is that jumping on them provides a super fun way to get your daily dose of physical activity. The bounce mat absorbs impact, reducing stress on joints. This makes trampoline workouts accessible at any age or fitness level.

You can mix things up and prevent boredom by trying different jumps – tuck jumps, straddle jumps, pikes and more. Add some music and trampoline workout feels more like play than exercise!

Additional Benefits of Trampoline Exercise

Besides being a great calorie burner, here are some other awesome benefits of jumping on a trampoline regularly:

  • Improves lymphatic circulation – Rebounding helps drainage of lymph, boosting immune function
  • Increases stamina – Jumping improves cardiovascular endurance over time
  • Strengthens bones – The G-force exerted during jumping promotes bone density
  • Elevates mood – Releases endorphins that uplift and energize!

So trampoline exercise provides total body advantages beyond just burning calories and fat.

Best Trampoline Exercises to Lose Belly Fat

If your goal is to target abdominal fat in particular, focus on these trampoline exercises in your routine:

Tuck Jumps

Bring knees to chest while jumping, engaging abs. Do 3 sets of 20 reps.

Twisting Bounces

Add a torso twist on each bounce, hitting obliques. Do 3 sets of 30s.

Hand/Knee Taps

Rapidly alternate tapping hands and knees on trampoline. Do 3 sets of 15 taps each.

Pike Jumps

Raise legs straight on the bounce, working lower abs. Do 3 sets of 10 reps.

Be sure to combine these with a calorie deficit diet to maximize belly fat burn.

Trampoline Workout to Lose Thigh Fat

If you want to target outer and inner thighs, incorporate these moves:

Side-to-Side Hops

Jump side-to-side to tone outer thighs. Do 100 reps.

Straddle Jumps

Jump while spreading legs wide to engage inner thighs. Do 3 sets of 15 reps.

Wall Sits

Hold seated position against wall to work quads. Do 3 sets of 30s.


Step on and off trampoline in a lunge. Do 3 sets of 10 reps per leg.

Follow up your workout with stretches to elongate the thigh muscles.

My 30 Minute Fat Burning Trampoline Routine

Here is a 30 minute trampoline routine I designed to maximize calories burned:

Warm Up

  • Marching – 60s
  • Light bouncing – 60s


  • Jogging in place – 90s
  • High knees – 60s
  • Butt kicks – 60s
  • Jumping jacks – 60s


  • Bicycle crunches – 30s
  • Reverse crunches – 30s
  • Plank – 30s
  • Mountain climbers – 30s

Lower Body

  • Squats – 10 reps
  • Lunges – 10 reps each leg
  • Wall sits – 30s
  • Calf raises – 10 reps

Cool Down

  • Light bouncing – 60s
  • Stretches

I like to do this routine 2-3 times a week alongside other workouts. It keeps me active while burning plenty of fat and calories. Give it a try!

Trampoline Safety Tips

While trampoline exercise offers great benefits, you also want to keep these safety tips in mind:

  • Always jump in the center of the mat
  • Have spotters if needed
  • Inspect for damage before use
  • Limit max jump height to avoid injury
  • Have padding for support
  • Don’t attempt flips/tricks if uncertain

Proper balance and control is key to getting a safe and effective workout. Wear appropriate footwear and comfortable clothing too.


So in summary, frequent trampoline exercise can absolutely help burn fat and lose unwanted weight. It elevates your heart rate for maximum calorie burn and engages multiple muscle groups. Trampoline workouts also reduce impact on your joints while providing a seriously fun way to get fit! Combine bouncing on a trampoline with other exercise and a healthy diet for the best weight loss results.

I hope this post provided useful information on how trampolines can help with your fitness goals. Let me know in the comments if you have any other questions! I’m excited to incorporate more trampoline workouts into my own routine.

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Author's Image

M Waqas Saeed

Introducing M Waqas Saeed, our lead content writer at Trampoline Seeker. With a Bachelor’s degree in English Literature from the University of Punjab and a deep passion for outdoor activities, especially trampolining, Muhammad expertly crafts detailed product reviews and informative guides for our readers. His professional and personal dedication to trampolining helps us stay current with trends and news. Outside of writing, Muhammad enjoys cricket, reading, and of course, time on the trampoline. His unique blend of expertise ensures our content is engaging, accurate, and truly beneficial for all trampoline enthusiasts.

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