facebook pixel analytics

Rebounding for weight loss: Benefits & Easy way

Rebounding for weight loss can be effective if you try different types of rebounding workouts, such as HIIT to make the most of your rebounding workout!

So, you're scrolling through your feed, looking for the next big thing in home fitness, and guess what pops up? Rebounding! No, it’s not about basketball or dating – it’s all about jumping your way to fitness on a mini-trampoline. Sounds like a blast from the past mixed with a sprinkle of fun, doesn't it?

Rebounding – it’s like the cool, less-talked-about cousin of the gym workouts we all know. It's been hiding in plain sight, but now it's making a comeback, and for good reason. Why, you ask? Because it’s not just about jumping up and down. This is a full-blown, sweat-inducing, heart-pumping workout that might just be the secret ingredient you need in your weight loss recipe.

But hold on, let's not just jump 😆 to conclusions. We're going deep into the world of rebounding to see if it really lives up to the hype. Can bouncing on a mini-trampoline really help you lose weight? Is it just a playful way to spend an afternoon, or is there more to it? 

We're breaking it all down for you – the what, the why, and the how. Get ready to be surprised, because rebounding might just be the workout you never knew you needed! 

Understanding rebounding

Source: Prostooleh on Freepik

What is rebounding?

You've probably seen a mini-trampoline, maybe in a gym corner or at a friend's house and wondered, “What’s up with that?” Well, that’s where rebounding comes into play. In simple terms, rebounding is a low-impact cardiovascular exercise performed on this mini-trampoline. 

Unlike the larger trampolines used for gymnastics, these are compact, designed for one person, and ideal for indoor use. The beauty of rebounding? It's accessible to almost everyone, regardless of fitness level.

Rebounding is more than just hopping up and down. It involves a range of movements from basic jumping to more complex aerobics routines, all while providing a cushioned landing that's easy on your joints. The reason it's catching everyone’s eye? It's a fun, exhilarating way to get your heart rate up, improve your fitness, and yes, potentially lose weight.

It's also offering a wide variety of workout options, including high-intensity interval training (HIIT), dance, strength training, Pilates, and even yoga-based rebounding classes. The versatility of rebounding allows you to choose a workout that suits your preferences and fitness goals.

History of rebounding

Our bouncy journey isn't a recent phenomenon. Rebounding dates back to the 1930s with the invention of the trampoline. However, its recognition as a fitness tool rose in the 1980s, thanks to NASA

They discovered that rebounding was an effective way to help astronauts regain bone density and muscle mass after being in space. This was a big deal – if astronauts could benefit from it, why not us earthlings?

Fast forward to today, and rebounding has evolved into a popular workout, backed by fitness enthusiasts and health experts alike. Its resurgence isn't just nostalgia for retro workouts but a testament to its effectiveness and versatility as a fitness tool.

In the next sections, we'll leap into the mechanisms of how rebounding works, its diverse benefits, and its role in weight loss. So stay tuned, and let's jump right in!

The mechanism of rebounding

Source: Prostooleh on Freepik

How rebounding works

Ever wondered what happens to your body during rebounding? It's like a mini physics and biology class, but way more fun. When you jump on a mini-trampoline, your body experiences a unique combination of gravity, acceleration, and deceleration. 

With each bounce, you experience a brief moment of weightlessness at the peak of your jump, followed by a force greater than gravity as you land. This yo-yo effect is the secret sauce of rebounding’s effectiveness.

This up-and-down movement does wonders for your body. It's a full-body exercise, engaging everything from your toes to your head. Your leg muscles work to propel you upwards, your core activates to keep you stable, and your arms either assist in balance or intensify the workout. 

Moreover, this constant gravitational change benefits your lymphatic system, aiding in detoxification and boosting immunity.

Benefits beyond weight loss

Rebounding's perks go beyond just shedding pounds. It's a champion of cardiovascular health, strengthening your heart and increasing lung capacity. Regular sessions can lead to improved endurance, better balance, and enhanced coordination. Thanks to its low-impact nature, it's gentle on your joints, making it a go-to exercise for those with knee or back concerns.

There's a mental aspect too. Rebounding can be a mood booster. The rhythmic nature of bouncing can be meditative, helping to reduce stress and anxiety. Plus, it’s fun – and let's be honest, when exercise is enjoyable, we’re more likely to stick with it long term.

In the next section, we'll bounce into how rebounding specifically aids in weight loss, the types of workouts you can do, and what science says about its effectiveness. 

Rebounding for weight loss

Source: Artursafronovvvv on Freepik

Rebounding and calorie burning

Let's cut to the chase: Can rebounding help you lose weight? Absolutely! The key to weight loss is burning more calories than you consume, and rebounding is a powerhouse in the calorie-burning department. A study has shown that just 12 minutes of rebounding can burn as many calories as running a mile in the same amount of time, but with less perceived effort and impact on your joints.

What makes rebounding a calorie-burning hero? It’s all about the intensity and variety of workouts. The continuous up-and-down movement requires energy, and as you increase the intensity of your workouts, you burn more calories. Whether you're gently bouncing or going full out with aerobic manoeuvres, you're effectively boosting your metabolism and burning those calories.

Types of Rebounding Workouts

Rebounding isn't a one-size-fits-all exercise. It's versatile, and you can tailor it to your fitness level and goals. Here are some popular types:

A cardio workout on a rebounder:

  • How-to: Start with a simple bounce, keeping your feet close to the mat to get the feel. Gradually increase your bounce height and speed. Incorporate jogging, high-knee lifts, and jumping jacks, all performed on the rebounder. Aim for 15-30 minutes to get a solid cardio session.

  • Benefits: This routine enhances heart health, improves endurance, and burns a significant number of calories, aiding in weight loss.

High-Intensity Interval Training (HIIT) on a rebounder:

  • How-to: Design a circuit of high-energy moves like sprinting in place, tuck jumps, or rapid knee lifts, each for 30-60 seconds, followed by a rest period of equal length. Repeat the circuit 3-5 times. The key is to alternate between intense bursts of activity and rest.

  • Benefits: HIIT on a rebounder increases metabolic rate, leading to more calories burned both during and after the workout due to the afterburn effect.

Cross-training on a rebounder:

  • How-to: Mix rebounding with other exercises like weight lifting, yoga, or Pilates. For instance, do a 10-minute rebounding session, followed by a strength training or flexibility routine, and then return to the rebounder. This keeps the workout varied and engaging.

  • Benefits: This approach promotes overall fitness, prevents boredom, and ensures a well-rounded exercise regimen that addresses strength, flexibility, and cardiovascular health.

Strength training on a rebounder:

  • How-to: Use the rebounder for exercises like squats, push-ups, and abdominal crunches. For squats, stand on the rebounder and squat as you would on the ground. For push-ups, place your hands on the edge of the rebounder. The unstable surface increases the challenge.

  • Benefits: Strength training on a rebounder enhances muscle tone and core stability, which is crucial for overall fitness and supports weight loss efforts by increasing muscle mass, thereby boosting metabolism.

Source: Prostooleh on Freepik

How to get started with rebounding

So, you’re ready to give rebounding a shot? That’s great! Here’s your straightforward guide to bouncing into this exciting world of fitness.

Choosing the right equipment

The cornerstone of rebounding is, of course, the mini-trampoline. But not all trampolines are created equal. Here are a few pointers to consider:

  • Size: They typically range from 36 to 49 inches in diameter. Smaller ones are great for limited spaces and provide a firmer bounce. Larger ones offer more room for varied exercises but require more space.

  • Quality: Look for a sturdy frame and durable springs or bungee cords. The mat should be of high quality, ensuring it can withstand regular use. Here are some of the best rebounders and trampolines that are available in the market:
  • JumpSport 350 Fitness Trampoline: This trampoline is lightweight, supportive, and has the perfect amount of bounce. It received a perfect score of 5 out of 5 in all four key categories, making it an obvious choice for our best overall pick. It is priced at $469.
  • Acon 55in Trampoline Hexagon: This trampoline is a great runner-up for the best overall pick. It is priced at $300.
  • Bellicon Trampoline with Handle with Fold-Up Legs: This trampoline is a great investment for those who want to spend more on their fitness equipment. It is priced at $1,898.
  • DARCHEN Rebounder Mini Trampoline: This rebounder is a great option for those who want a trampoline that can support more weight. It has a weight capacity of 450 pounds and is priced at $80.
  • BCAN Foldable Mini Trampoline: This rebounder is a great option for beginners. It is foldable and easy to store. It is priced at $130.

  • Safety features: Safety is paramount. Opt for a rebounder with a stable base and, if needed, a handlebar for extra balance. Some models come with protective covers for the springs, which is a good idea if you have kids or pets.

  • Personal needs: Consider your exercise goals, body weight, and the kind of workouts you plan to do. Some rebounders are tailored for specific needs, like high-intensity workouts or rehabilitation.

Basic rebounding exercises

Once you've got your rebounder, it's time to start bouncing. Begin with these simple exercises:

  1. Basic bounce: Start with your feet shoulder-width apart. Gently bounce without lifting your feet off the mat. Focus on pushing down into the mat. This warms up your body and gets you used to the feel of the rebounder.

  1. Jogging: Mimic jogging in place. Lift your knees alternately, maintaining a steady pace. This ramps up your heart rate and is a great cardio exercise.

  1. Jumping jacks: Perform jumping jacks as you would on the ground. This provides a full-body workout and increases endurance.

  1. Twists: While bouncing, twist your waist left and right. Keep your arms out or on your hips. This engages your core and improves balance.

Safety tips

Even though rebounding is low-impact, it’s essential to exercise caution:

  • Warm-up and cool down: Always start with a warm-up and end with a cool-down to avoid muscle strain.

  • Posture: Keep your knees slightly bent, maintain a neutral spine, and avoid locking your joints.

  • Footwear: Wear proper exercise shoes for support and stability.

  • Hydration: Stay hydrated, especially during longer or more intense sessions.

Who should avoid rebounding?

Rebounding is inclusive, but it might not be suitable for everyone. If you have severe joint issues, balance problems, or are pregnant, consult your doctor before starting. It’s always better to be safe and ensure that any new exercise routine is suitable for your specific health conditions.


So, we've been on quite the trampoline journey, haven't we? If you came here wondering whether rebounding is your next fitness love affair, I hope you're now buzzing with excitement to give it a try.

Rebounding isn't just a quirky way to mix up your workout routine; it's a full-fledged, calorie-burning, muscle-toning, smile-inducing powerhouse. And yes, it can seriously amp up your weight loss game. 

But hey, let's not forget that the best workout is the one you actually do – and keep doing. Rebounding's great because it's easy to stick with. It's low-impact, varied, and let's be real – it's a blast. Just remember to start slow, listen to your body, and maybe don't try those fancy flips you see on YouTube, okay?

Whether you're rebounding to the latest hits or quietly bouncing away while binge-watching your favorite show, you're on your way to a healthier, happier you. So grab those sneakers, get bouncing, and let the good times roll... or should we say, bounce!

Happy rebounding, everyone!

Friska 🐨

Read next: What is Pilates and top 10 studios in Malaysia that you can try it

FAQs (Frequently Asked Questions)

1. How many calories can you burn rebounding?

Depending on the intensity and duration, rebounding can burn anywhere from 200 to 600 calories in an hour. It's comparable to other high-energy workouts like jogging, but with the added benefit of being low-impact.

2. Is rebounding an effective cardio workout?

Absolutely! Rebounding is a fantastic cardiovascular workout. It gets your heart rate up, improves your aerobic fitness, and is a lot of fun, making it easier to stick with your exercise routine.

3. Can you do high-intensity interval training (hiit) on a rebounder?

Yes, you can! Doing HIIT on a rebounder adds an extra layer of challenge due to the unstable surface. It's a great way to improve your fitness, boost your metabolism, and burn fat efficiently.

4. How does cross-training on a rebounder work?

Rebounding can be seamlessly integrated into a cross-training routine. You can alternate rebounding with weights, yoga, or other forms of exercise, offering a well-rounded workout that improves overall fitness and prevents boredom.

5. is it possible to do strength training on a rebounder?

Definitely! You can perform exercises like squats, push-ups, and abdominal crunches on a rebounder. The unstable surface increases the challenge and effectiveness of these strength-building exercises.


Do you want to see more content like this? Follow us on Instagram and Facebook for more wellness advice, fitness trends, workout inspiration, and even best health and fitness deals exclusive to our followers. Don’t miss out!

cta banner

Follow us

We՚ll keep you in the loop with everything good going on in the modern working world.