How Many Calories Does Jumping on A Trampoline Burn?

Trampolines aren’t just for kids anymore. Jumping on a trampoline is a fun way for adults to get in some exercise and burn calories. But how many calories does jumping on a trampoline actually burn? Let’s take a look at the calorie-burning power of trampoline workouts.

An Easy and Engaging Calorie Burner

Jumping on a trampoline can burn up to 500 calories per hour for a 150-pound person, according to Harvard Medical School. That makes rebounding on a trampoline an easy and engaging way to torch calories and fat.

Trampoline workouts combine cardio and resistance training for an efficient full-body workout. The repetitive motion of jumping up and down works the major muscle groups in your legs, hips, and core. This builds strength while getting your heart pumping.

Unlike boring cardio machines, jumping on a trampoline is dynamic, exhilarating and fun. As you bounce, your body has to constantly stabilize and adjust, engaging your core and smaller supporting muscles. The variety helps work your body in different ways, for a highly effective calorie burn.

Calculator – How Many Calories Does Jumping on A Trampoline Burn

Calorie Burn Factors

How many calories you’ll burn trampolining depends on a few key factors:

  • Your weight – The more you weigh, the more calories you’ll burn per minute of jumping. A 200-pound person may burn around 150 extra calories per hour more than a 120-pound person.
  • Intensity – Jumping vigorously and getting your heart rate up results in more calories burned than a gentle bounce. High-intensity interval jumping can maximize calorie burn.
  • Time spent jumping – The longer you trampoline, the more calories you’ll incinerate during your workout. Jumping for 30 minutes burns around 250 calories, while an hour-long workout can torch over 500.

Calorie Burn By Intensity Level

Here’s a breakdown of the approximate calories burned per hour at different intensity levels for a 150-pound person:

IntensityCalories Burned Per Hour
Light bouncing300
Moderate bouncing450
Vigorous jumping600

As you can see, increasing the intensity significantly ramps up the calorie burn. A vigorous jumping session can scorch up to 600 calories per hour!

Sample Trampoline Workout

Want to get started burning calories on a trampoline? Here is a beginner 30-minute trampoline workout to try:

Warm Up

  • 5 minutes: Light bouncing and alternating toe touches
  • Stretches: Quad, hamstring, calf stretches


  • 5 minutes: Moderate bouncing
  • 1 minute: High knees
  • 1 minute: Butt kicks
  • 1 minute: Moderate bouncing
  • 1 minute: Jump squat jumps
  • 1 minute: Moderate bouncing
  • 1 minute: High-intensity fast bouncing
  • 1 minute: Tuck jumps
  • 1 minute: Moderate bouncing

Repeat sequence 3-5 times


  • 5 minutes: Light bouncing
  • Stretches

This trampoline interval workout combines moderate bouncing with bursts of intense jumping exercises like tuck jumps and high knees. Shooting for a perceived exertion of around 6-8 out of 10, this type of interval workout will rev up your heart rate and calorie burn.

Based on the intensity and duration, this trampoline workout can burn around 150-300 calories for a 150-pound person. Extending it to a full hour could burn over 500!

Additional Calorie-Burning Tips

Here are some tips to maximize the calories burned while jumping on a trampoline:

  • Increase intensity by doing cardio intervals like high knees and jumping jacks during part of your session
  • Incorporate plyometric moves like tuck jumps and split jumps that get you off the trampoline surface
  • Try jogging or shuffling across the trampoline between bounces
  • Bounce to music and aim to exert yourself in line with the beat and tempo
  • Keep sessions between 30-60 minutes for optimal calorie burn
  • Stay hydrated and take breaks as needed between higher intensity bursts

Fun and Effective Fat Burning

Research shows rebounding on a trampoline can burn up to 80% more calories than jogging at the same perceived level of exertion. And users report they enjoy trampolining more than typical cardio!

So if you’re looking for a fun way to boost your calorie expenditure, burn fat and get in shape, bouncing on a trampoline delivers. Jumping at a moderate to vigorous intensity level allows you to torch fat and calories, while simultaneously developing cardiovascular endurance, balance, coordination, muscular strength and bone density.

Trampolining makes exercise accessible and enjoyable for almost everyone, regardless of fitness level. By providing a low-impact but high calorie-burning workout, rebounding on a trampoline lets you get fit as you rediscover the freedom and joy of bouncing like a kid.


Jumping on a trampoline can burn up to 500 calories per hour for a 150-pound person, providing an exhilarating and effective workout. The more you weigh and the greater the intensity of jumping, the more calories you’ll incinerate. Incorporating plyometrics and intervals can further boost calorie expenditure. So if you’re looking for a fun way to get your heart pumping and calories burning, grab a trampoline and start bouncing your way to fitness!

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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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