As the weather is now slowly starting to warm up and the great British summer approaches, many people are looking for fun and effective ways to get in shape.
The biggest option that is trending in popularity is trampoline workouts, and we totally agree!
Not only is bouncing freely on a trampoline a complete blast, but a session of bouncing is also an excellent way to burn calories, improve your cardio and build muscle.
In this article, we'll introduce you to the world of trampoline exercises, give you some tips on how to get started, and show you some basic and advanced moves that will help you get fit for summer.
Before taking on any new exercise, it is recommended that should you have any concerns, to speak to your GP.
Benefits of Trampoline Workouts
Before we jump into the specifics of trampoline exercises, it's worth taking a moment to talk about the many benefits they offer for adults as well as children!
For starters, trampoline workouts are a low-impact exercise option that is really easy-going on the joints. This makes trampoline workouts an ideal choice for people who are new to exercise, recovering from an injury, or those people dealing with chronic pain.
Additionally, trampoline exercises can be a great way to improve your balance and coordination, as well as your cardiovascular fitness. Some studies have even shown that trampoline workouts can help to strengthen your bones and reduce the risk of osteoporosis.
Another benefit of trampoline workouts is that they are incredibly fun!
Unlike some forms of exercise that can feel like a chore, trampoline exercises are exciting and engaging. This can help you stay motivated and committed to your fitness goals. Trampoline workouts are also a fantastic way to get outside and enjoy the fresh air.
Whether you're bouncing in your garden or at a local park, trampoline exercises can be an excellent way to get some sunshine and connect with nature.
Safety Precautions for Trampoline Exercises
While trampoline workouts can be a lot of fun, taking safety precautions is essential to ensure you don't get injured.
For starters, make sure that your trampoline is in good condition and that it is set up on a flat, level surface. Your trampoline must be secured to the ground and before jumping, make sure the entrance to the trampoline is closed (if it's a zip enclosure, it needs to be done up). Ensure there is only one person jumping on the trampoline at any time, and make sure you're adhering to weight limits for your specific trampoline.
It's also a good idea to warm up before you start bouncing. This can help to prevent muscle strains and other injuries. Make sure you do not attempt any flips or tricks that are too advanced, this can cause injuries.
Some good warm-up exercises for trampoline workouts include:
- Yoga style stretches
- Gentle circle steps
- Light bounces
- Jumping jacks
- High knee stretches
- Butt kicks.
Lastly, be sure to start with basic exercises and progress slowly to more advanced moves. This will help you build strength and confidence while reducing your risk of injury.
Getting Started with Trampoline Workouts
Now that you know some of the benefits and safety precautions of trampoline exercises, let's talk about how to get started. First, you'll need to find a trampoline. We recommend either a 12-foot trampoline with an enclosure or a 14-foot trampoline with an enclosure that will give you optimum space to bounce around and complete your exercise routine.
Once you have your trampoline set up, it's time to start bouncing! Start with some basic exercises like bending your knees and doing vertical jumps. These exercises will help you get comfortable with the trampoline and start building your strength and endurance.
As you progress, you can start to move on to more advanced moves like squat jumps and twists.
Basic Trampoline Exercises
Let's take a better look at a few of the basic trampoline exercises you can try.
Bending Knees Jump
The first exercise is jumping with bent knees.
Stand by standing on the trampoline with your feet placed shoulder-width apart and your knees slightly bent. Bounce up and down, keeping your core engaged and your arms at your sides.
This exercise is excellent for building leg strength and improving your balance.
Another effective trampoline exercise is the vertical jump, which may sound obvious as you are on a trampoline, but it can be a great exercise when done correctly!
Start in the same position as the knee bend exercise, but this time, jump straight up as high as you can safely go. Land softly on the trampoline with your knees bent, and repeat.
This exercise is excellent for building some explosive power and improving your cardiovascular fitness.
Finally, you can try jumping jacks on the trampoline.
Start with your feet together on the trampoline and your arms at your sides. Bounce up and spread your legs wide while raising your arms overhead. Bounce again and bring your feet back together while lowering your arms.
This exercise is excellent for working your entire body and getting your heart rate up.
Advanced Trampoline Exercises
Once you've mastered the basic trampoline exercises, it's time to move on to more advanced moves.
One of the best is the squat jump.
Start in a squat position with both of your feet placed shoulder-width apart and your arms at your sides. Jump up and bring your knees to your chest, then land back in the squat position.
This exercise is superb for building explosive power and strengthening your legs.
Another advanced trampoline exercise is the twist.
Start with your feet shoulder-width apart, with both of your arms extended out to the sides. Bounce up and twist your torso to the left, then bounce again and twist to the right.
This exercise is excellent for building core strength and improving your coordination.
Finally, you can try tuck jumps on the trampoline.
Start in the same position as the vertical jump, but this time, bring your knees up towards your chest and hold that position for a moment before landing softly.
This exercise is excellent for building leg strength and improving your balance.
Trampoline Workouts for Cardio
In addition to the strength-building exercises we've already discussed, trampoline workouts can be an excellent way to get your cardio in. Incorporating jumping exercises into your routine is a great way to do this.
These exercise routines will get your heart rate up and help you burn calories:
Low-Impact Trampoline Jogging
Start by standing in the centre of the trampoline and jogging in place with your arms by your sides for 30 seconds. After 30 seconds, switch to high knees, pumping your arms as you lift your knees up to hip level. Gradually increase the speed and lift your knees higher.
Repeat for 3-5 minutes.
Running Man Plyos
Stand with your feet positioned shoulder-width apart and your arms bent at your sides. Jump and bring your left knee to your chest while also bringing your right arm forward. Land on the trampoline with both feet and then jump again, bringing your right knee to your chest and your left arm forward.
Repeat for 30 seconds, alternating legs.
Stand on the trampoline with your feet placed together and your arms by your sides. Jump, and at the same time, spread your legs out to the sides while raising your arms high above your head. Jump again and bring your legs back together while lowering your arms to your sides.
Repeat for 1-2 minutes, gradually increasing the speed and intensity.
Remember to maintain good posture, use proper form, and wear supportive shoes while exercising on a trampoline.
Trampoline Exercises for Children
If you have kids, trampoline exercises can be a great way to get them moving and active. However, keeping safety in mind when working out with children is essential. Be sure to supervise them at all times, and only allow them to do exercises that are appropriate for their age and skill level.
Some fun trampoline exercises for kids include jumping jacks, knee tucks, and twists. You can also try playing games like "Simon Says" or "Red Light, Green Light" on the trampoline. These activities will help your kids stay active and engaged while having a blast.
Combining Trampoline Exercises with Other Workouts
While trampoline exercises can be a great standalone workout, you can also combine them with other exercises for a full-body workout.
For example, you could do a circuit that includes trampoline exercises, bodyweight exercises, and resistance band exercises.
You could also use the trampoline to get a comprehensive warm-up routine in before jogging, running, swimming, or cycling.
This will help you build strength, burn calories, and improve your overall fitness.
Trampoline Exercise Equipment and Accessories
Finally, it's worth noting that there are a variety of trampoline exercise equipment and accessories you can use to enhance your workouts.
For example, you can use the resistance band to add extra resistance to your exercises. You can also use ankle weights to make your leg exercises more challenging.
Additionally, there are trampoline workout DVDs and online classes that can guide you through a variety of activities.
Conclusion - Bouncing Your Way to a Healthier You!
As you can see, trampoline exercises offer such a fun and really effective way to get in shape for summer. By following the safety precautions and starting with basic exercises, you can build your strength and endurance over time.
You can also incorporate trampoline workouts into your cardio routine and even get your kids involved in a fun and healthy family activity.
So, what are you waiting for?
Check out our selection of trampolines and start bouncing your way to a healthier you!
For more safety information on using TP Trampolines, please visit our Learning Zone.