5 Profound Health Benefits of Trampoline Jumping (Updated)

The benefits of trampoline jumping go beyond having fun and burning off energy. 

In fact, there is tons of studies that show that trampolines can actually be a better alternative for a workout than running or hitting the gym!  

For kids and adults alike, trampoline jumping can serve a dual role as a fun outdoor activity and an effective platform to improve your overall health. 

At Springfree Trampoline, we believe in inspiring joyful moments for people of all ages with various goals, no matter if it’s a child who wants a trampoline for fun or yourself as an adult that wants to find a new avenue for exercise.  

Regardless of your goal when buying a trampoline, the benefits of trampoline jumping for adults and kids can be substantial.

Using our knowledge as trampoline innovators and manufacturers, we will go over five research-backed benefits of trampoline jumping to help you learn more about what a trampoline can do for your health. 

5 Health Benefits of Jumping on a Trampoline

There is a long list of trampoline workout benefits, but we've found the ones below to be the most impactful:  

1. Improves Heart Health  and Cardiovascular System 

One of the major trampoline exercise benefits is it can significantly improve your heart health and cardiovascular system. 

Trampoline jumping can help lower your resting heart rate, cholesterol levels and triglyceride levels, all important to maintaining a healthy heart, according to Exercise Coordinator Lori Lyons. 

Furthermore, it can help improve blood circulation---key to the cardiovascular system---while helping you train to better withstand energy-depleting activities. 

Did you know? Jumping on a trampoline for 20 minutes burns the same number of calories as running 6 mph (10 km/h) for the same amount of time, according to a study by the American Council of Exercise.   

2. Good for Joint Health 

The next advantage to trampoline jumping is that it’s low impact, which means it’s not as hard on your joints as running on a treadmill or playing sports like basketball or tennis.  

This is primarily due to the trampoline’s pliable surface, which absorbs much of the jumping and landing. Because the trampoline mat serves as an absorption pad, it prevents the jarring of ankles, knees and spine when you land. 

Some trampolines absorb the jumpers' impact better than others. For instance, the Springfree Trampoline Mat is 30 times more shock-absorbent than pads on spring trampolines. 

Did you know? The mat of a trampoline absorbs over 80% of the impact on your joints, according to Vuly.  

3. Develops Balance and Coordination  

The importance of balance, especially as you get older, cannot be overstated, and trampoline jumping can aid in training balance and coordination. 

As people age, so do their bones, which become more fragile and susceptible to injury.

Regular trampoline jumping can help improve bone density, particularly in the hips and spine, which can lead to better levels of balance. 

This is corroborated by a study in the Journal of Sport and Health Science found that competitive trampolinists had “greater bone density, area, microarchitecture and estimated bone strength” than the control variables of the experiment.  

While you don’t need to jump nearly as often as a competitive trampolinist, a regular weekly routine of trampoline jumping can net major results in balance and coordination. 

Did you know? A study by the International Society of Electrophysiological Kinesiology showed that 14 weeks of mini-trampoline jumping increased the ability of seniors to regain their balance before falling by around 35%.  

4. Helps With Weight Loss and Burns Calories

Trampoline jumping also helps to burn calories, which can be correlated to losing weight.  

According to a study by Victor L. Katch at the University of Michigan, trampoline jumping can actually burn more calories than running.  

 Jumping on a trampoline burns calories-making it an effective, low-impact exercise for weight loss. A 150-pound person burns approximately 250–300 calories in 30 minutes of moderate trampoline jumping, comparable to jogging but with significantly less joint stress. At high intensity, trampoline workouts can reach 9–12 calories per minute, a rate that rivals running without the hard-surface impact.

Calorie burn from trampoline jumping varies by three primary factors: body weight (heavier individuals burn more energy per session), intensity (high-knee jumps and HIIT intervals burn at least 20% more than basic bouncing), and session duration. A NASA study cited in exercise science literature found that trampoline jumping can be up to 68% more efficient than jogging for equivalent effort-making it one of the most calorie-efficient forms of low-impact cardio available.

Did you know? In the classic NASA Trampoline Study, they found that bouncing on a trampoline is 68% more effective than jogging and requires less effort.  

5. Improves Mental Health 

Beyond your physical health, trampoline jumping can also improve your mental well-being by serving as a fun way to alleviate stress.  

Any kind of workout—including jumping on a trampoline—releases endorphins, which are chemical signals in the brain associated with increased feelings of positivity and happiness.  

Because repeated jumping causes you to tense and release your muscles, it’s also great for circulation, according to Lyons.

This can result in feeling loose and nimble after trampoline jumping, which can naturally help increase your mood and mental state. 

Did you know? A person has, on average, 3.4 poor mental health days per month. Those who exercise, though, dropped the number of poor mental health days by over 40 percent, according to UCLA Health.  

Best Trampoline Exercises for All Skill Levels

Now that you’ve seen the health benefits of trampoline jumping, what kinds of exercises can you do on a trampoline?  

Here are five of our favorite trampoline exercises. These were taken from a previous article we wrote called "10 Quick & Easy Trampoline Exercises!"

1. Straight Jump 

1. Starting point: stand straight with your feet on the trampoline and your arms raised straight above your head.
2. Mid move: jump up in the air, holding a straight body position with your arms raised.
3. Landing: land standing with your body straight and arms raised above your head.

2. Star Jump 

1. Starting point: stand straight with your feet on the trampoline and your arms at your sides.
2. Mid move: jump in the air, getting enough height to create a star position at the top of your bounce.
3. Landing: land standing with your legs straight (like the starting point).

3. Swivel Hips 

1. Starting point: stand straight with your feet on the trampoline and your arms at your sides.
2. Mid move: jump up in the air, moving your legs forward into a seated position.
3. Extra move: bounce on your bottom with your legs straight out in front and your palms down with fingers pointed toward your toes.
4. Landing: after the bounce, perform a half twist and land facing the opposite direction.

4. Tuck Jump 

1. Starting point: stand straight with your arms at your sides.
2. Mid move: jump up and while you're in the air, pull your knees to your chest, grasping your hands around your knees or ankles.
3. Landing: land with your body straight and your arms straight above your head.

5. Seat Drop 

1. Starting point: stand straight with your arms at your sides.
2. Mid move: jump up in the air, moving your legs forward.
3. Landing: land on your bottom with your legs straight out in front and your palms down with fingers pointed toward your toes

Here's an example of a trampoline workout you can do in just 12 minutes:

Which Type of Trampoline Is Right for You? 

Working out on a trampoline can yield significant results for your overall health, as evidenced by the many studies championing its benefits. 

You might be interested to know the different types of trampolines you can purchase for exercising. 

• If you’re an adult and don’t have kids, your best bet is likely to buy a rebounder trampoline for exercising. Rebounders are more of a trampoline for adults.

You can find a rebounder online at many of the major retailers, such as Amazon, and they will likely be more cost-effective than a full-sized trampoline. 

• If you have kids and they are interested in a trampoline, then you would be a fit to look into one of our Springfree Trampoline models.  

Our Springfree Trampolines have been tested and proven by independent research to be the safest, highest-quality and longest-lasting on the market.

Not only could your kids reap the fun and health benefits from trampoline jumping, but since our products come in various sizes, you can find one that is made for both kids and adults so you can achieve your fitness goals!

If you’re interested in looking at the different trampolines we offer, check out our article “Which Springfree Trampoline Is Right for You” to see a breakdown of all our trampoline models or check out trampoline exercise pros and cons.

FAQs

1. What does jumping on a trampoline do for your body?

Every bounce on a trampoline drives a short cardiovascular spike, increasing heart rate and pushing oxygenated blood through the body more efficiently than many low-impact exercises. The rhythmic up-and-down motion also stimulates the lymphatic system, which has no pump of its own and depends entirely on physical movement to circulate lymph fluid, clear metabolic waste, and support immune function. Because the trampoline mat absorbs a significant portion of landing impact-far more than pavement or a gym floor-your joints, knees, and ankles bear considerably less stress per jump than they would during running, while your core, glutes, and stabilizing muscles still work continuously to control balance and posture through every rep. The result is a workout that loads the body in multiple directions at once without the repetitive ground impact that leads to joint wear over time. See the five specific benefits covered below for a closer look at each.

2. How many calories does jumping on a trampoline burn?

A 155-pound adult burns approximately 210 calories in 30 minutes of moderate trampoline jumping-roughly the same as recreational cycling or a brisk walk at similar effort levels. A study published in the Journal of Strength and Conditioning Research found that a vigorous 19-to-20-minute trampoline workout burned an average of 9.4 calories per minute for women and 12.4 calories per minute for men, putting a harder 30-minute session in the range of 280 to 370 calories depending on body weight and intensity. The total rises with jump height, speed variation, and added movements like jumping jacks or tuck jumps. At the lighter end-casual bouncing with frequent rest-calorie burn is closer to 100 to 150 per half hour, which is still meaningful for a low-impact activity.

3. What are the benefits of jumping on a trampoline?

Trampoline jumping combines cardiovascular conditioning, lymphatic stimulation, low-impact joint loading, muscle engagement, and balance training into a single activity. Because the mat softens the landing, it delivers most of the aerobic and muscular benefit of running with significantly less stress on knees, hips, and ankles-making it accessible to adults who find high-impact exercise uncomfortable. Regular bouncing strengthens the legs, glutes, and core, improves coordination and proprioception over time, and provides the cardiovascular demand needed to support heart health and calorie burn. For children, the developmental benefits extend to spatial awareness, rhythm, and bilateral coordination. See the full breakdown of each benefit in the sections above.

4. Does jumping on a trampoline burn calories?

Yes. Jumping on a trampoline burns calories through continuous aerobic movement that raises your heart rate. A 150-pound person burns approximately 250–300 calories per 30 minutes at moderate intensity, comparable to jogging. (36 words | Source: PAA pattern confirmed on "does jumping on a trampoline burn calories" 392 imp | Type: yes-no)

5. How many calories does jumping on a trampoline burn?

Trampoline jumping burns between 5 and 12 calories per minute depending on body weight and intensity. A 150-pound person doing moderate bouncing burns roughly 250–300 calories per hour; vigorous sessions can reach 500–700 calories per hour. (37 words | Source: PAA confirmed on "how many calories does jumping on a trampoline burn" 418 imp | Type: how-to/definition)

6. Can you lose weight by jumping on a trampoline?

Yes. Regular trampoline jumping supports weight loss by creating a calorie deficit. It burns a similar number of calories as jogging while placing less stress on joints, making it sustainable for longer or more frequent sessions. (37 words | Source: PAA confirmed on "can you lose weight by jumping on a trampoline" 141 imp | Type: yes-no)

7. Is trampoline jumping a good workout for weight loss?

Yes. Trampoline jumping is an effective low-impact cardio workout for weight loss. It engages core, leg, and glute muscles simultaneously, burns meaningful calories per session, and can be maintained more consistently than high-impact alternatives like running. (37 words | Source: PAA pattern confirmed on "is jumping on a trampoline good exercise for weight loss" 14 imp + GSC cluster | Type: yes-no)