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How many Calories do you Burn Jumping on a Trampoline?

  • Author: Dr. Tamanna Chowdhury
  • Category: Weight Loss
  • Last Update: 10/12/2023 at 4:56 AM
How many Calories do you Burn Jumping on a Trampoline?

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Are you bouncing on a trampoline just for fun? Do you know it also helps you burn fat, tone muscles, and get in shape? Jumping on a trampoline not only awakes the long-forgotten muscles but is a low-impact, high-aerobic exercise that improves coordination, balance, and agility.

It is also the best exercise for the lymphatic system and removes toxins. Jumping on a trampoline helps the lymphatic system walls open and close simultaneously. This increases the lymph flow by as much as 15x making this exercise more effective than walking and running.

Along with that, I also consider it the best workout to lose fat. For those who want to lose weight, let me tell you that jumping on a trampoline does wonders. It helps me burn calories, so I added it to my routine workout as a fun way to burn some extra calories. You will be amazed to see how many calories you burn jumping on a trampoline. So, let's check it out.

Formula to Calculate Calories Burned

The formula to calculate calories burned every minute by jumping on a trampoline is

(MET x person’s weight in kgs x 3.5) ➗ 200 

MET stands for the cost of energy spent while doing a physical activity for a time.

I. Average Calories Burned in 60 Minutes of Jumping on Trampoline

An average person 0f 160 lbs burns 250 calories doing recreational activities for 60 minutes on a trampoline, while competitive activity will burn around 340 calories. However, it all depends on the person's weight, activity timing, and intensity of the jumping activity.

Here’s a difference between calories burned during recreational and competitive activity for 60 minutes.

Weight in lbs Time in minutes Recreational Competitive
120 60 200 257
140 60 233 300
160 60 267 343
180 60 300 386
200 60 333 429
220 60 367 472
240 60 400 514

II. 6 Benefits Of Trampolining That Will Get You Bouncing

Trampolining offers numerous benefits that will make you want to bounce on one. Here are five advantages of trampolining:

  1. It’s Incredibly Fun: The weightlessness of the trampoline is an exhilarating experience. It increases oxygen circulation to the blood and stimulates endomorphin release, hence acting as a natural mood booster.
  2. Low Impact, Low Risk: Unlike other exercises, including running, skipping, or HIIT, this is a low-risk, which involves a higher risk of muscle injury and sprain. Jumping on a trampoline works as a low-impact cardio. It requires less effort and builds muscle coordination, resulting in a low yet better impact on your body.
  3. Better Aerobic Endurance: The rapid bouncing sessions on the trampoline significantly affect your cardiovascular system. The top benefit of jumping on a trampoline is better aerobic endurance and, thus, high caloric expenditure. This is particularly good if you are among swimmers and runners.
  4. Blast Fat: Jumping on a trampoline burns fat and builds muscles. It burns the same amount of fat as a 30-minute run does. It also strengthens your legs, thigh, hips, and stomach, improving your agility and balance.
  5. Build Stronger Bones: Trampoline exercises and jumping lessen the risk of bone and joint injuries. According to statistics, trampoline helps build stronger and denser bones and reduce the chances of osteoporosis.
  6. Improve Balance: Studies show that regular jumping on a trampoline will help you to improve balance and pelvic floor muscles while being gentle on your joints.

So, jump on a trampoline and experience these amazing benefits while having a blast!

III. 8 Best Jumping on Trampoline Workouts that Will Help You to Burn Calories

Here is the list of the 10 best workouts that you can add to your trampoline routine:

  1. Tuck Jumps: To perform a tuck jump on a trampoline, jump straight into the air and tuck your knees up to your chest while you slightly grasp your shins.
  2. Straight Jumps: Jump straight into the air while tucking your knees at 90 degrees, legs straight, and body in a seated position. Eyes and head wi; be in a straight direction.
  3. Seat Jumps: Jump straight up in the air and land on your hips on the exact spot from which you jump while keeping your arms back and fingers forward.
  4. Star Jumps: To perform a star jump, bounce up with your arens at the sides and extend your arms and legs like in a jumping jack. The feet will stay parallel and in line with the body.
  5. Swivel Hips: This technique combines seat drop, the bounce up to a straight position without landing, and then performing a half twist to land on a trampoline in a second seat dropping while facing the opposite direction.
  6. Jumping Jacks: Stand with your feet together, and jump by raising your legs towards the side and arms up into the air. Then bounce back on the trampoline.
  7. Pike Jumps: When you bounce up on a trampoline, consider yourself seated and raise your legs as if trying to touch your feet. 
  8. Straddle Jumps: To perform this technique, jump straight up on the trampoline and extend your legs into a V-shape while in the air; try to touch your feet with your hands. This technique requires a lot of practice.

These trampoline workouts offer a fun and effective way to burn calories while enjoying the benefits of rebounding. Remember to maintain proper form and safety precautions while performing these exercises.


IV. How Many Calories Burned For 10 Minutes Trampolining?

Depending upon your weight, you may burn around 50-150 calories in 10 minutes of rebounding. Several factors determine the calories burned during a 10 minutes jumping session on a trampoline. These factors are weight, age, and the intensity of the workout. 

So, let’s see how people with different weights burn the approximate number of calories in 10 minutes by jumping on a trampoline.

Weight of a Person Number of Calories Burned
130lbs 92
140lbs 100
155lbs 112
180lbs 124
184lbs 133

The slight increase or decrease in the weight of the trampolinist will accordingly alternate the number of calories burned. The same goes for gender, as women tend to have slower metabolic rates and burn fewer calories than men.

V. What Are The Best Ways To Burn Calories With Trampolines? 

If you want to firm and tone your body by burning calories on a trampoline, try spending more than 20 minutes on it daily. Bouncing on a trampoline adds a G-force at the bottom of the bounce and enhances the efficiency of your workout by 3 times your body weight.

1. Just Jump! 

Add a routine of the jumps mentioned above on your trampoline. These moves work on your entire body and help to improve blood circulation. Jumping on a trampoline is an exercise that is directly related to increased heart rate and will therefore burn more calories.

If you want to tone your legs and hips, add lunge jumps to your workout routine too.

2. Do Some Burpees

Yup, you read that right! Add a routine of doing at least 10-30 burpees on the trampoline daily, and you will be amazed by how many calories it burns and how fast you tone your body.

3. Do Mountain Climbers

Mountain Climbers is a great cardio workout and goes best to burn belly and leg fat. To do mountain climbers on your trampoline, bend like a high plank and bend one knee to the chest at a time. Do at least sets of 20 mountain climbers each.

4. Trampoline Workout Classes 

You can join trampoline workout classes to upgrade your bouncing routine. The classes are held by professional trainers and instructors who train everyone from novice to advanced trampolinists. 

These workout classes include a variety of combinations, from cardio to weighted exercises and strength training and help you to focus on achieving your overall body goals.

5. Instructional Trampoline Workout Videos 

There are an enormous number of videos on YouTube and other social media platforms that provide you with proper instructions and guidelines to perform trampolining. Those who can’t afford to join professional classes or have a tough schedule can pursue their workout routine by watching these videos.

VI. Effects Of Trampolining On Your Body

Jumping on a trampoline is an excellent movement of orientation and is also suitable for significant changes in your body’s coordination skill, motor skills, and posture. Let’s see how trampolining affects our bodies.

  1. Coordination Improvement: While bouncing up in the air, it is necessary to control the position of your body when you jump and land on the trampoline. This requires a primary focus on the lower limbs and excellent control of your overall movement. Therefore, this activity is excellent for dynamic and static balance and improves coordination skills.
  2. Stress Relief: This exercise also helps you to fight against your stress, anxiety, and depression. Jumping on a trampoline is an activity that increases the amount of endorphins and helps in relieving your stress, improving your sleep patterns, and giving you immense energy. 
  3. Posture: Your body uses a number of muscles, and over time, these muscles add a more robust and healthier back that improves your body’s strength and posture.
  4. Breath Stability: It is a cardiovascular activity that enhances blood flow to your body and increases the amount of oxygen released into the blood. Hence improving both lung capability and breath stability.
  5. Strength And Flexibility In Your Core Muscles: Regular trampolining will improve core stability and strength. In trampolining, you use all your core muscles, which means you will have a stronger stomach. 
  6. Knees Or Ankles: Bouncing is one of the best exercises to build healthier and stronger knees and ankles, and it improves calf muscles. This exercise also lubricates the knee joints and lessens knee pain and stiffness.
  7. Belly Fat Reduction: With the gravity involved in this workout, it helps burn calories and reduce belly fat. It strengthens core muscles, reduces tone, and tightens your overall body. 


VII. Why Jumping On A Trampoline Is Better Than Running

When burning more calories in less time, jumping on the trampoline is a far better option than running on treadmills. According to a study in 2016 by American Council on Exercise, men and women burned calories in 19 min by jumping on a trampoline was equal to the number of calories they burn by running six miles per hour.
According to another study, 10 minutes of jumping on a trampoline is equivalent to 30 minutes of running on a treadmill, making it better than the latter exercise mode.
Here are two tables depicting how a person's weight affects the number of calories burned while doing recreational activities on a trampoline during different durations.

1. Calories Burned On A Trampoline (Recreational)

Weight  5 mins 10 mins 15 mins 30 mins 45 mins
120 lbs 17 33 50 100 150
160 lbs 22 44 67 133 200
200 lbs 28 56 83 167 250
220 lbs 31 61 92 183 275
240 lbs 33 67 100 200 300

2. Calories Burned On A Rebounder (Competitive) 

Weight 5 mins 10 mins 15 mins 30 mins 45 mins
120 lbs 21 43 64 129 193
160 lbs 29 57 86 171 257
200 lbs 36 71 107 214 321
220 lbs 39 79 118 236 354
240 lbs 43 86 129 257 386



(a). How Does Jumping On Trampoline Influence Cells In Your Body?

If you jump off Trampoline for just 15 minutes, it will promote better lymphatic flow and help to remove toxins, accumulated waste, and damaged cells from your body.

(b). How To Calculate Trampoline Jumping Calories?

The formula to calculate calories burned during jumping on a trampoline is as follows:

(Body weight in kgs x MET x 5)÷ 200. Where MET stands for a metabolic equivalent for a task.

(c). How Many Calories Do I Need To Burn A Day To Lose Weight?

It's not about calories burned; it's about staying in a calorie deficit to lose weight. This means you must eat approximately 500 calories less than your body needs.

(d). Can you burn 1000 calories in an hour?

Yes, it is possible to burn 1000 calories in an hour. However, you must do high-intensity workouts that most individuals cannot sustain for long.

(e). How many calories is 1 kg?

There are almost 7700 calories in one kg of fat.

(f). What is the fastest way to lose calories?

Running, jogging, swimming, and HIIT are some of the best ways to burn calories fast.

IX. Conclusion on How Many Calories do you Burn Jumping on a Trampoline

Jumping on a trampoline helps is a very effective and fun way to burn calories and lose weight. It is playful for kids and adults while helping them stay in shape and build endurance, stability, and coordination. However, all exercises should be done with caution to avoid injury.

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Author: Dr. Tamanna Chowdhury

Dietetics & Nutrition

Dr. Tamanna Chowdhury is an experienced nutritionist with a diverse educational background. She holds an MSC and BSC (Hons.) in Food & Nutrition from the University of Dhaka and is pursuing an MPH in Hospital Management from NSU.


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