Trampoline exercises are a fun way to get some exercise and have some fun at the same time. Trampolining on a mini trampoline is also a great high intensity workout for those who might not be able to do other exercises such as running, jogging or weightlifting because of an injury or disability. Great mini trampoline workout you can do that will help strengthen your muscles, improve your workout routine, balance and coordination, burn calories, reduce stress on your entire body and much more! See below for some of the best trampoline workout on a mini trampoline you can do. The trampoline exercises below work both your upper body and lower body.
Twists on your right leg and left leg
Twist to the right, bringing your left knee towards your chest. Reach with both hands for your ankle or foot and hold for one count before twisting back to centre. Then twist to the other side by reaching out with your right hand toward your left leg/foot. Hold this position for a second then repeat on each side ten times total
Jump Squat with jumping jacks
Start in a low squat on a mini trampoline for kids, hands on your hips and jump up into the air. As you come back down into the squat position bring one knee out to meet your hand while simultaneously extending that arm overhead until it is straight with shoulder height (like when doing jumping jacks). Repeat this movement ten times before switching sides by bringing opposite
Ab rocks
Start on your back with knees bent and feet flat. Place hands on the small of your lower back (fingers pointing towards tailbone). As you exhale, push shoulders up off ground (keeping arms straight) while lifting hips a few inches in the air; hold one count then inhale as you come down. Repeat this movement ten times
Bouncing Push Up
Start in a high plank (top of push up position), feet together and hands on an 8ft trampoline. As you exhale lower your body towards the trampoline until your chest is an inch from touching; hold one count then inhale as you come back to starting position by pushing up off the ground with both arms at once while simultaneously lifting
High knee punches
Start in a low squat with hands on your hips on a mini trampoline. Jump up and bring both fists to chest, simultaneously bringing one knee out to the side while flexing foot (like you are kicking/punching something). Repeat this movement ten times before switching legs
Plank
Start in a high plank position with feet together. As you exhale jump your legs out to the side, as soon as they come up bring them back under for landing and lift arms off ground (keeping elbows straight). Repeat this movement ten times before switching sides by bringing opposite hand/foot forward
Jogging in
Start in a high plank position with feet together and hands on ground. Jump your legs out to the side as you simultaneously bring both arms up overhead (as if running). Repeat this movement ten times before jumping back into a high plank by bringing opposite hand/foot forward
Seated Bounce
Sit on the ground with legs straight and arms at your side. As you exhale push up into a high plank position (top of a pushup). As soon as feet come off the ground jump them back in towards hands while simultaneously bringing both fists to chest; hold one count then inhale as you come down, landing right outside shoulder width
Speed Bounce
Start with feet together and hands on ground. As you exhale jump up as high as you can, landing softly right outside shoulder width (feet should be just over trampoline). Repeat this movement ten times before jumping back down into a low squat position by bringing heels to floor and arms straight overhead
Push ups
Start in a high plank position with feet together and hands on trampoline. As you exhale lower your body towards the trampoline until your chest is an inch from touching; hold one count then inhale as you come back to starting push up position by pushing up off the ground
Tuck Jumps
Start in a low squat with hands on your hips. Jump up and pull knees into chest, simultaneously bringing both arms down towards ground (like you’re trying to touch floor). As soon as feet come off the ground jump back up high while extending arms straight overhead; hold one count then inhale as you land right outside shoulder width
Jumping Jacks
Start in a low squat with hands on your hips. Jump up and bring both fists to chest, simultaneously bringing one knee out to the side while flexing foot (like you are kicking/punching something). As soon as feet come off the ground jump back into starting position by extending arms straight overhead; hold one count then inhale as
Box Jumps
Start in a low squat with hands on your hips. Jump up and land softly right outside shoulder width (as if you were jumping onto an imaginary box). Hold for one count then jump feet back to starting position by extending arms straight overhead; hold one count before inhaling as you come down into a low squat
Sumo Squat & Reach
Start with feet wider than shoulder width on trampoline. As you exhale jump up into a high plank position (top of pushup), explode knees out to the side as soon as they come off ground while simultaneously reaching arms straight overhead; hold one count then inhale as you land softly right outside shoulder width
Staggered Squat & Press
Start with feet wider than shoulder width on trampoline. As you exhale jump up into a high plank position (top of pushup), place one hand down and drop knee to the floor while simultaneously extending arms straight overhead; hold one count then inhale as you come back up placing other hand in starting position before jumping back down
Lunge & twist
Start with feet together and hands on hips. As you exhale jump up into a high plank position (top of pushup), simultaneously jumping your legs out to the side as you twist torso, bringing one arm overhead while keeping other hand on hip; hold one count then inhale as you come back down landing softly right outside shoulder width
Tricep Dips
Start in a high plank position with feet together and hands on trampoline. As you exhale lower your body towards the trampoline until elbows are at 90 degrees; hold one count then inhale as you come back up into starting pushup position by pushing down off the ground
180-degree turns (alternating sides)
Start in a low squat with hands on your hips. Jump up and simultaneously jump out to the side, spinning around 180 degrees while bringing fists to chest (like you’re doing jumping jacks) but instead of landing softly bring feet together before immediately jumping back into starting position by extending arms straight overhead; hold one count then inhale as you land
Bridges
Start in a high plank position with feet together and hands on trampoline. As you exhale lower your body towards the trampoline until chest is an inch from touching; hold one count then inhale as you come back to starting pushup position by pushing up off the ground
Scissor Kicks
Start in a high plank position with feet together and hands on trampoline. As you exhale simultaneously jump legs out to the side while bringing one arm overhead; hold one count then inhale as you come back down landing softly right outside shoulder width before immediately jumping back up into starting position by extending arms straight over head
Scissor Jumps
Start in a high plank position with feet together and hands on trampoline. As you exhale jump your legs out to the side as you simultaneously bring one arm overhead; hold one count then inhale as you come back down landing softly right outside shoulder width before immediately jumping back up into starting position by extending arms straight over head
Side-to-side Jumps
Start in a low squat with hands on your hips. Jump up and simultaneously jump out to the side, bringing one elbow to outside of knee; hold one count then inhale as you land softly right outside shoulder width before immediately jumping back into starting position by extending arms straight overhead
High Knee
Start in a high plank position with feet together and hands on trampoline. As you exhale bring one knee up to the side of chest as you simultaneously extend arms straight overhead; hold one count then inhale as you land softly right outside shoulder width before immediately jumping back up into starting position by extending arms straight over head.
You can work your abdominal muscles by jumping on a trampoline and doing exercises as well. You can also work your core muscles by doing exercises that are similar to crunches.
Use a trampoline mat for exercises that require it. You can purchase a mat online or at most sporting goods stores. Make sure you stand tall and hold your stomach in.
Lunge & twist Start with feet together and hands on hips. As you exhale jump up into a high plank position (top of pushup), simultaneously jumping your legs out to the side as you twist torso, bringing one arm overhead while keeping other hand on hip; hold one count then inhale as you come back down landing softly right outside shoulder width Tricep Dips Start in a high plank position with feet together and hands on trampoline. This helps with improving your strength, balance, coordination, stability, and flexibility.
Strengthen muscles
Exercises that involve moving more muscles at the same time (to more quickly exhaust them). They typically involve using your left foot, right arm, left side, opposite arm,
– exercises that use machines or weights, which can strengthen your muscles without causing too much wear and tear on joints.
What is great about a high intensity workout?
High intensity exercises are exercises that use as many muscles as possible and are exercises on a trampoline. This means that it is less likely for you to end up injured.
Upper Body exercises
These are exercises that involve your arms and shoulders, which can be beneficial for those who want to improve strength and endurance. Your triceps (back of the arm) will also see improvement as well as your pectorals (chest).
Lower Body exercises
These exercises with exercises on a trampoline such as squats or lunges is great for making sure you develop muscle tone in the lower body. This includes toning up leg muscles – hamstrings, quadriceps – while strengthening ankles too! When using a mini trampoline at home it helps strengthen legs without putting pressure on joints like knees or hips. Abdominal exercises – To work out abdominal muscles safely use an exercise ball instead of a mat since jumping straight
Key things to remember when at home and doing exercises on a trampoline
Always think about your form and breathing during exercises.
- Position toes on trampoline mat, keep knees bent and over ankles, stomach held in, neck aligned to spine. Keep your arms extended and your feet shoulder width apart on a flat trampoline surface.
- Always breathe out when jumping up; inhale as you land.
- Don’t bounce off the mat; jump up and down instead.
Ensure proper form
- Keep your knees over ankles.
- Getting your upper body form is important. Don’t bend arms while jumping up and down; keep them extended overhead or at sides of body, elbows slightly bent.
- Make sure trampoline mat is positioned under the ball of both feet when doing exercises on a mini trampoline to help with stability. This can also prevent injuries from ankle sprains by absorbing some impact in case you lose balance.
- Take breaks if needed: – If you feel light headed take a break from exercising immediately! Avoid exercises that make it difficult for you to breathe properly during exercise sessions as this could lead to overexertion and injuries such as heart attacks or stroke since less oxygen passes through the brain which means the rest of your organs won
Body awareness:
- exercises that involve your core and legs can lead to more injuries, so it is best to start out slow.
- Practice exercises on a trampoline with good form first before trying exercises that require movement of more limbs at once as this could be dangerous for those who have not been exercising properly or if you are properly trained in working out on a mini trampoline.
- Exercise mat: If you need an exercise mat when doing exercises on a trampoline make sure the surface area is large enough where both heels will fit without stepping off too much! You should also check whether or not there are any sharp places which could hurt your feet – keep safety in mind always!
- Tip: Use a timer or watch to monitor your exercises on a trampoline.
- Exercises with weights, exercises that involve moving more muscles at the same time (to more quickly exhaust them), exercises that work many different muscle groups, exercises where you are required to move both sides of your body simultaneously, balancing exercises and workouts involving circuits .
- To help achieve overall fitness it is best if done in conjunction with other activities which include using machines or weights as this will strengthen your muscles without putting too much stress on joints like knees and hips. This type of workout helps build endurance while strengthening leg
Even exercises that require little or no movement can help develop muscle tone through exercises on a trampoline. For example, exercises that involve raising your arms to the sky while standing on the trampoline can be beneficial for those who want to improve their strength and endurance. Furthermore, exercises that involve raising your hands to the sky while standing on the trampoline can be beneficial for those who want to improve strength and
Conclusion
A trampoline workout is a great way to get in shape and stay fit. They’re low-impact, easy on the joints, good for all ages, promote balance and coordination while helping you burn calories. They’re great for all ages from toddlers who want to get in shape with exercises like the Scissor Jumps or Side-to-side jumps, to adults looking for exercises that promote balance and coordination while helping them burn calories. Trampoline exercises can also be done at home so you don’t have to worry about going anywhere else.
