12 Mini Trampoline Exercises for Beginners

mini trampoline exercises for beginners

Exercising on a mini trampoline is a great way for improved stability, balance and overall fitness. It provides low impact exercises for the muscles, bones and cardiovascular system. For those who are planning to bring trampoline in their life, we have discussed here a list of mini trampoline exercises for beginners.

It is always recommended to get started with something easy that flows with you naturally. Perform the movements you are comfortable with at least two times a day (morning 20 minutes and afternoon 20 minutes) and three days a week. For best results, repeat any three to four moves at least three times.

Alternatively, you can start with a simple 10 minute workout everyday. After a few weeks you will feel the change in your body’s performance.


12 Mini Trampoline Exercises for Beginners

You should begin very slowly. Stand on your new trampoline and slowly start to bounce keeping your feet attached to the trampoline mat. No need to start with complex exercises. Gradually you will find many ways and tactics to jump more confidently.

To Begin Jumping on a Mini Trampoline:

  • Get yourself a high quality mini trampoline.
  • Stand in the middle of the rebounder with your feet 6 inch apart. Slowly jump up and down, but avoid lifting your feet off of the trampoline mat.
  • Gradually increase the intensity of your bounce until you are lifting your feet slightly off of the rebounder.
  • If you are untrained or overweight, you can begin with one minute at a stretch – repeat.
  • If you are trained, then you can start with three minutes session. Afterwards, you can add an additional minute to each session until you can exercise 20 minutes per stretch.

Basic Trampoline Bounce

  • Step onto your mini trampoline and stand on it with your feet about 6 inches apart.
  • Bend both arms, keeping your elbows at your sides.
  • With a slight bend in your knees, gently bounce up and down. During warm up, don’t lift your feet off the trampoline.
  • Slowly your feet should come about 6 inches off the trampoline.



Trampoline Prances

  • Stand on mini trampoline with your feet 6 inches apart.
  • With your hands on your hips and knees slightly bent, bounce on the heels of your feet
  • For every bounce, raise your right and left knees to hip level alternatively.

Trampoline Squats

  • Stand on your trampoline with your feet together and arms at your sides.
  • Jump up, spread your feet wider than your shoulder width, and land in a squat position with your knees bent and thighs parallel to the ground.
  • Your arms should be placed straight in front of you.
  • Relax when landing. Landing on a locked knee can cause too much impact in the knee and hip joints.


  • It engages your entire body, not just the legs. Your arms, shoulders, core and back muscles will also get a workout. The feet are together throughout the exercise.
  • Take a firm stance on the trampoline.
  • On the first bounce, rotate your legs to one side and rotate your upper body to the opposite side.
  • On the second bounce, change the sides. Thus the legs and arms will go in opposite directions. At the beginning, start this exercise at a slower pace and gradually go faster.
  • As you bounce, keep your abdomen tight and the hips neutral.


  • This is a great warm up and cool-down exercise.
  • Jogging on a trampoline is similar to jogging outdoor, except that you stay in one place.
  • You can use music to keep the pace.
  • Duration of your jogging should depend on your abilities and your plan.



  • Cleanses lymphatic system
  • Detoxifies body
  • Boosts immunity
  • Develops muscles and balance
  • Melts away fat zones
  • Tightens connective tissue
  • Reduce blood pressure and fat
  • Decreases resting pulse rate
  • Normalizes blood sugar levels
  • Enhances stress resistance
  • Boosts cardiovascular health and endurance
  • Prevents osteoporosis and reverses damage

 And there are many more….

 Check the benefits of jumping on a trampoline that no other form of exercise can deliver.

Single-Leg Bounces

  • This is one of the simplest skills you can perform on a trampoline that has profound benefits in developing light footwork, strong ankles, and athletic balance.
  • Taking a hip-width stance, bounce on one leg.
  • Switch legs to ensure that both of your legs are being worked out.
  • Make sure that your knee stays in line with your toes and does not “collapse” inwards.

Single Leg Squats

  • This is a great way to develop leg and hip strength, and stabilizing the lower body parts.
  • Stand on the trampoline on one foot.
  • Keeping the knee in line with the toe and the back flat, lower your hips as far as you can without collapsing your knees.
  • When performing a single-leg squat, avoid the knee collapsing inwards. Keep your back as flat as possible – you can put your hands out in front of you to keep balance.


Back and Forth

  • This exercise has two steps.
  • On the first bounce, place one foot forward and the other back.
  • On the second bounce, switch the feet.
  • You can use your arms as well. For example, when your LEFT foot is in front, raise your RIGHT arm up to shoulder height and vice versa.

High Knee Lifts

  • High Knee Lifts is like a bit more challenging and intense jogging. This exercise is great for the calves, quads, as well as the lower abs.
  • To do the High Knee Lifts, you will need to lift your knees higher than you usually would when you are jogging.
  • Maintain your thighs parallel to the floor.

Single-Leg Hip Thrust

  • Take a firm stance on the trampoline.
  • Raise one leg until the thigh is parallel with the mat.
  • Keeping your back flat and your knee in line with the toes, bend forwards at the hips – as far as possible.
  • Reverse the movement by hinging at the hips and pushing the knee.
  • During the movement keep your back flat and fall on the heel. When lowering, focus on hinging the hips
  • It is a great way to add balance and stability by strengthening various muscles surrounding the knee and hip.

In and Out

  • Do a little bit of warming up before you start this exercise.
  • Spread your feet about should width apart on the first bounce.
  • Pull them together on the second bounce.
  • Repeat the steps as you plan and desire.

Jumping Jacks

  • Jumping Jacks is an addition to In and Out exercise.
  • Your arms should go up on the out bounce.
  • Your arms should go down to your sides on the in bounce.
  • Raise your arms as much as you are comfortable with. Some raise their arms to shoulder height, some even raise them up above their heads. Do as you feel fine with you.

Bonus – Strengthening Core and Speed

As you get used to basic trampoline exercises, and gain confidence, you can plan advance level exercises on a trampoline. Some of them are explained below. These exercises are of high intensity and provide a great combination of strength, speed and power. You can try them if you are expecting to burn calories, improve conditioning and boost performance.


  • Develops body’s foundation strength
  • Improves balance, stability and strength
  • Conditions ankles, knees, and hips
  • Boosts strength and power
  • Strengthens the muscles of abdomen
  • Strengthens legs, feet core and hips
  • Improves strength and posture
  • Develops better footwork
  • Improves mobility
  • Develops overall fitness

Tuck Jump

  • The tuck jump involves performing a tuck at the top of a high jump.
  • At the top of your jump, the knees are brought to the chest, with the arms wrapped around the legs, before returning to a perfectly straight position.
  • Your jump should be straight and as high as possible.
  • Pull the knees up and squeeze your abdomen.


Pike Jump

  • Jump high on the trampoline, bring the legs up with the toes pointed forward and reach forward to touch your toes.
  • It will create a triangle shape at the top of the jump.
  • Bring the legs up first, and then reach forward.


Straddle Jump

  • The straddle jump is easier than any other form of straddle, and is a great way to start strengthening the muscles, and developing mobility.
  • Jump high on the trampoline.
  • At the top of the movement, bring the legs up and wide with the toes pointed forward.
  • When the legs have reached the high and wide position, lean forward to touch the toes.
  • Keep your legs straight when you are at the top of the movement.


Footwork Drills

  • Footwork drills on a trampoline develop strength and stability in the feet, ankles and knees. It burns calories and strengthens the legs and hips.
  • Run on the trampoline, moving your feet as quickly as you can, while staying tight through the core.
  • Keep the core and arms tight to the body, and pump the arms like you’re sprinting.
  • Remain light on the feet and move with a rhythm.
  • Keep your hips tight in the same position and allow your feet to spend a little while on the trampoline mat.


How long should the rebounding workout last?

Generally 40 to 45 minutes a day is good. Many people perform 15 minutes 3 times a day instead of a 45 minute at one stretch. However it is better to trampoline for 20 minutes in the morning and 20 minutes in the evening, which is possible to plan. For very busy people 10 minutes daily workout can make a big difference!


How to buy a rebounding mini trampoline?

Bouncing on a trampoline consistently every day can keep you fit, shed your extra weight and improve your balance. However, you need a routine to easily follow and a great rebounder to make it successful. Buy one of the best mini trampolines which are portable, quiet and can take your weight. Check here the article which may help you to choose the one that suits you most.


Final Words

Many people like outdoor trampolines or backyard trampolines, also because they prefer to enjoy time with family in open air. Those trampolines have higher weight capacity and provide more space to jump.

However, exercising on a mini trampoline is easy to learn and perform. It is also an easy way to maintain your fitness and keep you in shape at your convenience. While the above list of mini trampoline exercises for beginners is good to start with, you can always practice advance levels as you gain more confidence and capacity.

All best wishes!

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