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A Low-Impact, High-Intensity Cardio Workout Using A Mini Trampoline

Jessica Aronoff, CPT
Fitness instructor & Dancer By Jessica Aronoff, CPT
jumping jack trampoline

Welcome to mbg moves! We've been working out at home more than ever lately—and we know our readers are, too. To help keep your fitness routine feeling fresh, we're releasing a new at-home workout every Monday to start your week off strong. Each month will feature routines from a different incredible trainer we adore. Now, let's get moving with our spotlight trainer: Jessica Aronoff.

Have you ever tried a mini-trampoline workout? This unique type of fitness is a fantastic option for low-impact, high-intensity cardio. It's so nice on the joints, but it really gets your heart rate going. Not to mention, jumping on a trampoline sparks a playful, childlike feeling that leaves you radiating with joy by the end of your sweat session.

Want to give it a try? I've put together a 20-minute, beginner-friendly trampoline cardio workout you can try at home, inspired by the types of routines I teach through the ness digital studio and in-person classes in New York City. All you need is a mini trampoline and a bit of space to give it a go!

Before you get started, there are a few tips to keep in mind, to get the most out of your bounce workout. First off, bounce is a lot about your lower body and core. Remember, when you're bouncing, bring your weight back into your feet, drive through your heels, and keep your knees soft. This technique is how we find control, along with activation through our glutes, hamstrings, and abs—which is exactly what we want to target throughout this entire workout. 

For recovery during the routine, we do a high bounce—similar to how you may have bounced on a trampoline as a child. This is a great way to allow your body to take a break, and it's available whenever you need it during the workout. From there, just remember to have fun as you connect with your body and move through this energizing exercise!

Your 4-week challenge: This month, I'm going to share four different movement routines you can do from home. Some will be more cardio-focused, and others will emphasize more strength and sculpting. I encourage you to make these routines part of your weekly workout schedule as often as you can, but aim for at least two to three times a week.

Workout Summary

  • Time: 20 minutes
  • Equipment: A mini trampoline.
  • Instructions: For this routine, it's helpful to follow along with the full video and move through the exercises as instructed. Below, you'll find a breakdown of each key trampoline featured in this routine.

Bounce Down

bounce down trampoline exercise

Image by mbg creative

  1. Standing on your trampoline, hinge at your hips, and lower down slightly into a partial squat.
  2. Hop your heels a fraction of an inch off the trampoline. Then, drive down through your heels, and lift your knees up as you rebound.
  3. Allow your arms to swing forward and back with ease.
  4. Keep your core engaged, pulling your belly button in toward your spine. 


jack trampoline workout

Image by mbg creative

  1. From a bounce down position, jump your feet to the edges of your trampoline, and allow your arms to swing out to the sides at the same time.
  2. Then bring your arms and feet back to the starting position at the same time.
  3. Confidently take up space on your trampoline as you continue this movement.

Double Jack

double jack trampoline exercise

Image by mbg creative

  1. Complete the same movement as a jack, but complete an extra bounce in each position.
  2. Think about lifting your knees, and driving through your heels (rather than jumping high).
  3. Focus on scooping your lower belly in a little extra at each bounce. 


scissor trampoline exercise

Image by mbg creative

  1. From your bounce down position, bring your right foot forward and left foot back on the trampoline.
  2. Switch your feet, bringing one foot in front of the other. Allow your arms to swing forward and back, in opposition with your feet.
  3. Remember to keep the back of your legs engaged, and drive through your heels. 
  4. Continue alternating.

Double Scissor

double scissor trampoline exercise

Image by mbg creative

  1. Complete the same movement as scissor, but find an extra bounce in each position.
  2. At each extra bounce, remember to scoop your lower belly in, keeping your abs engaged.

Surf Twist

surf twist trampoline

Image by mbg creative

  1. From a bounce down position, twist to the right at your waist.
  2. Keep your shoulders facing forward, as you twist your arms in opposition to your waist. Imagine pushing your hip against your arm. 
  3. Continue rotating at your waistline, like you're wringing out a towel.
  4. Repeat in the opposite direction.

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