Mom and kids jumping on trampoline

Can You Lose Belly Fat by Jumping on a Trampoline?

Have you always resisted the urge of joining the kids jumping on a trampoline because you think it’s age-inappropriate?

Well, it’s time to rethink that!

Jumping on a trampoline is not just child’s play – it can actually help you lose belly fat while offering some amazing health benefits as well.

Losing fat just got so much more fun!

You may be surprised to hear that simply jumping up and down on a trampoline can burn as many calories as running a six-minute mile but it’s actually true.

Forget traditional cardio exercises – to tone down your body and have a lean stomach, all you need is a rectangular trampoline at home!

Trampolines offer a unique cardio-and-abs workout that won’t only help you shed some pounds in your stomach area but also strengthen your heart and muscles.

Here’s how you can lose belly fat with trampoline exercises.

Can You Lose Belly Fat By Jumping On A Trampoline

The Trampoline Workout Routine

Exercise 1

The simplest and easiest trampoline exercise involves jumping and bouncing up and down on a trampoline for a considerable period of time. It’ll help you lose weight.

However, if you want to burn more calories, you can intense it up and run or sprint in place on the trampoline.

Exercise 2

Jumping jacks is a great exercise that can help you bring your entire body into shape. Jump outward with both feet, opening slightly wider than the shoulder width and raise both your arms above your head simultaneously. You may clap your hands above before jumping inward while bringing your arms back to your sides.

Make sure you squeeze your abs every time you jump and keep them contracted throughout.

Repeat this exercise 50 times before taking a minute or two to rest. Do five sets for effective results.

This exercise speeds up the heart rate and burns calories, particularly in the abs area.

Exercise 3

Another abs exercise that you can do while standing on a trampoline involves twisting your body from side to side.

Gently jump up and down on a trampoline with arms brought up to the chest level, elbows bent. Twist your body to the right and your knees to the left. Repeat on the other side. Continue for at least a minute before taking a one-minute break. Repeat for five sets.

This exercise is a great example of whole body workout and is actually a lot of fun on a trampoline!

Exercise 4

Jumping knee tucks can also help you get rid of excess belly fat. While jumping up and down, bring your knees to chest level while pulling your chest down to the knees. Stretch your legs and land on your feet. Keep bouncing up and down to complete a set of 25 knee tucks. Rest for a couple of minutes and repeat until you are done with three sets.

This exercise works both your upper and lower abs, helping you lose belly fat effectively.

Family trampoline fun

Exercise 5

Elbow to knee exercises are a great way of working and strengthening your abdominal muscles. Stand straight on a trampoline with your hands clasped tightly behind your head. Your feet should be shoulder width apart and your elbows must face outward. Try to touch your right elbow to the left knee and then repeat with your left elbow and right knee.

Continue alternating until you complete a set of 50. Rest for a minute and then repeat. Do at least three sets for best results.

Pro tip: 

Just as before any workout session, make sure that you perform a couple of warm-up exercises before your regular trampoline workout. You may do as simple an aerobic exercise as slow bouncing on the trampoline for five to ten minutes.

How Much Weight Can You Lose?

Your estimated approximate weight loss will depend on your caloric intake and expenditure. Others factors, such as your basal metabolic rate should also be considered.

Your basal metabolic rate is the number of calories your body needs to carry out everyday functions. Needless to say, the more you weigh, the more calories your body will use to maintain its systems.

One great benefit of trampoline exercises is that it improves your muscle to fat ratio, making your metabolism burn fat more quickly. As a consequence, you’ll be able to burn more fat with the same exercises as soon as your overall condition improves.

Additional Benefits of Trampoline Exercises

Apart from burning calories, people who want to improve and maintain a good fitness level can yield some amazing benefits from trampoline exercises.

Jumping on a trampoline is a great aerobic exercise that provides whole body workout, just like cycling and jogging do. However, unlike these, its impact is low. This means that your joints and muscles will be less likely to get fatigued, strained, or injured.

Other benefits of trampoline exercises include strengthening of heart, toning of muscles, and improvement of balance and coordination.

Girl laughing trampoline

A Few Precautions You Should Take

While a trampoline indeed serves useful for a fat-burning workout routine, it also brings along potential risks.

For starters, the risk of injuries is much higher with trampolines than with any other workout equipment. Therefore, you should learn about proper trampoline form before starting a trampoline workout regimen and follow strict safety rules.

Furthermore, if you’re installing a trampoline at home and have kids, make sure that you teach them the basic safety rules and only allow them to use it in supervised environments.

OZ Trampolines offers high-quality trampolines for sale, both above ground and in-ground. If you’re looking for a well-built, tough trampoline to get started with your new fat-burning workout routine, you know where to go!

About The Author              

Bec is a wife and mother of two who works part-time in the childcare industry. Bec has over 20 years in childcare and a real passion for helping children develop their motor skills. Being a busy mum, Bec is always looking for new outdoor activities to keep her and her family entertained and is a big fan of teaching children & how to use trampolines of different sizes, like 8ft trampoline, 10ft round trampoline, rectangular trampoline etc.


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  1. Wow awesome article never knew this. Just shows you learn everyday something new thank you for sharing

  2. I still love jumping on a trampoline and I have heard that it has great exercise. It’s nice to know it reduces belly fat, I’ve still got plenty of that left over from my pregnancies!

  3. Cheron Hercules

    I won’t say no to jump on a trampoline. There is nothing like having fun and losing belly fat at the same time

  4. I’ve heard that jumping on a trampoline is one of the best ways to exercise.

  5. I love trampolines! Haven’t jumped on one since having a baby though…. I might need to make sure my bladder is empty first hahaha

  6. What a fun way to lose weight!

  7. I can 100% agree that it works!

  8. This is absolutely fun, I better hop in on and shed some weight

  9. wow if only i could jump on a trampoline, after a while i just feel sick,

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