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a woman using a mini trampoline

There’s nothing like bouncing on a mini trampoline to bridge the gap between high-level fitness and off-the-charts fun.

Also known as rebounding, mini-trampoline workouts build musculoskeletal strength and cardiovascular conditioning in a low-impact way, says Aly Giampolo, NASM, founder and director of the Ness rebounding studio in New York City.

“Many high-intensity workouts are higher impact, which can take a significant toll on your body over time,” says Giampolo. The design of a mini trampoline “takes the pressure off your joints and allows the trampoline to absorb the weight of your landing instead.” Mini tramps are constructed with firm but soft mats connected to a frame by springs or elastic cords that give them, well, “give,” she explains.

Despite its low-impact nature, rebounding doesn’t lack in effectiveness. Trampoline workouts strengthen the legs, glutes, core, and back; improve balance and coordination; and can help stimulate the lymphatic system.

Like other forms of high-intensity training, rebounding can improve anaerobic and aerobic fitness, reduce insulin resistance, strengthen the heart, and burn fat.

And simply put, rebounding is fun: “I love how joyful the trampoline is,” says Giampolo.

Because mini-trampoline workouts are low-impact, they’re appropriate for people of various ages, sizes, and fitness levels. Giampolo advises that newbies join a basics class, either in person or online, or consult an experienced trainer who can give tips on form.

Once you’ve developed some comfort and familiarity, put on your favorite tunes and give the following moves a try.


  • Begin with a full-body warm-up off the trampoline to prepare your body for movement.
  • Then perform the following three moves, working up to performing each one for two minutes before moving on to the next.
  • Rest minimally, as needed.

Bounce Down

This is the base for most moves on the trampoline: From standing, bend your knees, drive your heels into the trampoline, and use your core to lift your knees while keeping your body low.

Front Back

This is similar to the bounce down, but instead of keeping your feet underneath you, you jump forward and back on the trampoline while your arms swing in the same direction as your legs.


This is like doing high-knee runs, but it “feels a lot nicer on your knees,” says Giampolo. Lift one knee up while pressing down through the heel of your standing leg, then hop to transfer to the opposite side.

This article originally appeared as “Bounce and Rebound” in the September 2022 issue of Experience Life.

Photography by: Colin Simmons; Styling by: Pam Brand; Model: Anna Taylor
Maggie Fazeli Fard

Maggie Fazeli Fard, RKC, is an Experience Life senior editor.

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