Does Jumping on a Trampoline Burn Belly Fat? Easy Guide [2023]

I can confidently say that jumping on a trampoline is an effective way to burn belly fat. The dynamic and fun nature of trampoline exercise engages not only my entire body but also specifically targets my core muscles, including the muscles in my abdominal area. 

With each jump, I feel my heart rate increase, and I can feel the sweat forming as I work to maintain my balance and stability on the trampoline surface.

The repetitive and rhythmic bouncing motion provides a challenging workout that helps me burn calories and shed excess fat, including stubborn belly fat. 

I’ve also noticed that incorporating interval training and variety in my trampoline workouts, such as adding twists, jumps, or leg movements, amplifies the intensity and effectiveness of the exercise. 

Coupled with a healthy diet and an overall active lifestyle, trampoline exercise has been a fun and effective addition to my fitness routine for burning belly fat and achieving my fitness goals.

In this article, we will discuss “Does jumping on a trampoline burn belly fat?”

Does Jumping on a Trampoline Burn Belly Fat: Yes, jumping on a trampoline is a fun and effective way to burn belly fat. The dynamic bouncing motion engages core muscles, increases heart rate, and helps shed excess fat for a toned midsection.

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What makes trampolines so popular?

During the ongoing pandemic, staying at home and reducing outdoor activities have become crucial. Indoor trampolines have gained popularity as a fun and convenient way to exercise while staying indoors. 

Jumping on a trampoline is not only entertaining but also helps in burning calories, making it an ideal choice for staying in shape while following stay-at-home guidelines.

Jumping on a trampoline is not only a fun and enjoyable activity, but it can also help you shed fat all over your body, including your belly. With a variety of rebounder workouts, you can use a fitness trampoline as your constant workout buddy to aid in weight loss. 

This saves you from monthly gym subscriptions and allows you to exercise in the comfort of your own home. You can easily find rebounder trampolines online and choose the one that suits you best. It’s amazing to know that jumping on a trampoline can be a fun and effective way to get in shape!

Is Jumping on a Trampoline Effective for Burning Thigh Fat?

Jumping on a trampoline can help burn thigh fat, but it’s important to remember that overall weight loss requires consistent exercise, determination, and a healthy diet. Make sure your workout routine targets all body parts to achieve the best results.

Can Jump on a Large Trampoline Help with Fat Burning?

Yes, jumping on a large trampoline can help burn fat, but it depends on the type of exercise you do. To target belly fat, you should focus on core muscle exercises.

Simply bouncing or jumping on the trampoline can help you lose weight, but you can also try running or sprinting in place, tucking jumps, or adding twists to your jumps. 

Pulling your legs closer to your chest and rotating your upper body while jumping can help target the stomach muscles directly. Remember to vary your exercises to make your trampoline workout more effective for burning fat.

What is the Potential Weight Loss with Trampoline Exercise?

Trampoline exercise is not only enjoyable, but it can also burn a significant number of calories. In just 10 minutes, a trampoline workout can burn as much fat as a 30-minute run due to its low-impact nature. It’s even possible to burn up to 1,000 calories per hour with trampoline exercise.

Are Trampoline Workouts Effective for Exercise?

Before starting any trampoline workout, it’s important to warm up your muscles. You can walk in place or lightly bounce on the trampoline for 5-10 minutes to improve your heart and respiratory rate. Warming up helps reduce the risk of muscle or joint injuries. 

Make sure to set up the trampoline in a spacious area and wear supportive athletic attire and shoes. After your workout, cool down your muscles with 5-10 minutes of mild bouncing or walking in place on the trampoline.

Is Trampolining More Effective Than Running for Exercise?

Recent research suggests that trampolining can be just as effective as running in terms of burning calories and improving cardiovascular health. A 20-minute trampoline workout can burn as many calories as jogging at a speed of 10 km/h. 

Trampolining may also feel simpler and more enjoyable compared to running, making it an appealing option for exercise.

What Type of Trampoline Would Be Suitable for My Body and Needs?

When choosing a trampoline, there are several things to consider. Firstly, make sure it is suitable for your weight and ability and has a weight capacity that can support you.

Mini trampolines are usually for children and may not be suitable for adults. Look for a larger trampoline that can fully support your weight.

Additionally, consider the durability and elasticity of the trampoline’s fabric. It should be made of durable material that can withstand regular use, yet still, be flexible enough to provide the right amount of bounce while you jump.

You will also have the option to choose a trampoline with or without a net. Nets are provided for safety, especially for children under ten years old, to prevent falling off the trampoline while jumping.

If you are a beginner, it is recommended to choose a trampoline with a stabilizing bar. This can be very helpful in maintaining balance and preventing frequent falls or loss of balance during your initial training sessions.

You may not need to use the stabilizing bar forever, but it can be a useful tool as you adjust to your new workout routine on the trampoline.

Fat-loss Mini Trampoline Buying Guide

When you’re looking for a mini trampoline to help with fat loss, it’s important to keep in mind that not all mini trampolines are alike. There are specific things you should look for when you’re shopping to find the best mini trampoline for your workouts.

By following some guidelines, you’ll be able to find the perfect mini trampoline that suits your needs.

Here are some things to consider when choosing a mini trampoline for fat loss in simple terms:

  1. The durability of the fabric: Look for a strong and flexible fabric that gives you the right bounce.
  1. Dimensions: Choose a mini trampoline with a surface size of at least 1 meter to protect you from falls.
  1. Weight capacity: Make sure the mini trampoline can support your weight. Higher weight limits are better.
  1. Stabilizing bar: A stabilizing bar is recommended for beginners to avoid falling and losing balance.
  1. Nets: Consider a net if you have children under 10 or if it’s your preference, as it can help break falls and prevent injuries.

Running or Jogging on a Trampoline:

If you want to burn more calories during your trampoline workout, try jogging on it instead of just bouncing. Jogging requires more muscle engagement, leading to increased calorie burn. Mini trampolines, commonly found in gyms, are great for jogging. 

For example, a person weighing 125 pounds can burn around 200 calories in an hour of jogging on a mini trampoline, while a person weighing 185 pounds can burn approximately 294 calories during the same workout.

How Many Calories Can You Burn on a Trampoline?

Jumping on a trampoline doesn’t burn calories as quickly as more intense exercises like running, swimming, or biking, but it can still help you burn some calories. 

For example, a person who weighs 125 pounds can burn around 143 calories in an hour of trampoline jumping, while someone who weighs 185 pounds can burn about 210 calories with the same workout. 

In comparison, an hour of running, swimming, or biking can burn between 500 and 1,000 calories for a 125-pound person, and even more for someone who weighs 185 pounds, according to Harvard Medical School.

Trampoline Jumps Have Many Benefits Over Running

Jumping on a trampoline, whether outdoors or on a small rebounder indoors, can be a fun workout. While running is a popular form of exercise, trampoline jumping offers a refreshing and exciting alternative that can help break the monotony of running.

Trampoline Calories Burned:

While running is known to be one of the most effective exercises for burning calories and improving your physique, jumping on a trampoline can actually burn calories at a similar rate or even higher than some other exercises. 

For example, a person who weighs 155 pounds can burn around 298 calories by running at 5 mph for 30 minutes. 

However, if the same person spends 30 minutes jumping on a trampoline, they can still burn approximately 129 calories, which is even more than what they would burn during weight training or playing volleyball.

Impact of Trampoline Exercise:

Running, even with good shoes and a low-impact gait, can still put a strain on your joints. While some people may not feel joint pain when running, it may not be suitable if you have sore joints. 

On the other hand, jumping on a trampoline is a low-impact exercise that is gentler on your joints. The surface of the trampoline moves with your feet as you bounce, reducing the impact compared to running, making it a better option if you have joint discomfort.

The Convenience of Trampoline Exercise:

Running can sometimes feel like a hassle, especially when dealing with bad weather or noisy traffic. However, jumping on a trampoline, whether indoors or outdoors, can be a convenient and enjoyable way to get exercise without the challenges of running. 

If you use a small rebounder indoors, you can even combine it with watching your favorite TV show, making it a convenient option for daily exercise.

Other Benefits of Trampoline Exercise:

Regularly jumping on a trampoline can offer various health benefits, such as improved cardiovascular health, stronger legs, better balance, coordination, and core strength. A fun bonus is that trampoline workouts can be more entertaining compared to running. 

While some people enjoy running, others find it repetitive and exhausting. Jumping on a trampoline can be an exhilarating and enjoyable way to burn calories and improve overall health, without feeling like a traditional workout.

Science Behind Burning Belly Fat on a Trampoline

Here are some things discussed the science behind burning belly fat on a trampoline:

Explanation of how trampoline exercise increases heart rate and burns calories:

Trampoline exercise is a form of cardiovascular exercise that can significantly increase heart rate and burn calories. Jumping on a trampoline involves repetitive bouncing movements that require effort from various muscle groups, including the legs, core, and arms. 

These movements require energy expenditure and can elevate heart rate, leading to increased calorie burn. The continuous up-and-down bouncing motion on the trampoline also creates a form of resistance, which can further increase the intensity of the workout and the number of calories burned.

Studies supporting trampoline exercise as an effective fat-burning workout:

Although there is limited scientific research specifically focusing on trampoline exercise and its effects on fat burning, some studies have suggested that trampoline exercise can be an effective way to burn calories and promote weight loss. 

A study published in the International Journal of Environmental Research and Public Health found that trampoline exercise can significantly increase energy expenditure and heart rate, indicating its potential as a calorie-burning workout. 

Another study published in the Journal of Applied Physiology found that rebounding exercise, which includes trampoline exercise, can improve cardiovascular fitness and promote fat oxidation, the process of using fat as a fuel source during exercise.

Targeting belly fat through trampoline exercise:

It’s important to note that spot reduction, or targeting fat loss in a specific area of the body, is not possible through exercise alone, including trampoline exercise. Fat loss occurs in a general pattern throughout the body and is influenced by overall caloric deficit and individual genetics. 

However, engaging in regular trampoline exercise can contribute to overall weight loss and improved fitness, which may indirectly lead to a reduction in belly fat over time. 

As trampoline exercise involves engaging various muscle groups, including the core muscles, it can help strengthen the abdominal area and contribute to improved muscle tone. 

Additionally, incorporating trampoline exercise into a well-rounded fitness routine that includes a healthy diet and overall calorie deficit can be a beneficial strategy for reducing overall body fat, including belly fat.

Effective Workouts for Weight Loss

Losing weight can be achieved through various types of workouts that focus on burning calories, building strength, and increasing overall fitness levels. Here are the effective workouts that can help you on your weight loss journey:

Maximum Jumps:

This is a high-intensity workout that can help you burn a lot of calories. Just 10 to 15 minutes of these exercises can help you achieve your goal of burning fat.

High Knees Workout:

Bring your knees up towards your chest one at a time. Doing this exercise for 15 minutes can help target your core muscles and thighs.

Running in Place:

Jumping on a trampoline can be a gentler alternative to jogging on the spot, as it reduces the impact on your joints. Just 10 minutes of trampoline exercise per day can be effective.

Energizing Jumping Jack:

Jumping jacks are a great cardio and belly-fat-burning exercise when done on a hard surface. But doing them on a mini trampoline can be even better, as it reduces the impact on your feet, knees, and hips. 

To do it, simply bounce up and widen your feet while raising your hands above your head, and then land with your arms back to your sides and feet together. 

It may take some practice, but just 10 minutes of jumping jacks on a trampoline can make you sweat and raise your heart rate for an effective aerobic workout.

Dynamic Jogging:

To get your heart rate up and burn fat, you can jog or walk on a trampoline after about 20 minutes of bouncing. Start by standing with your feet hip-width apart and lift one heel off the trampoline, then lower it back down. 

Repeat with the other heel. Alternate lifting your left and right heels for about 10 minutes. This jogging motion on a mini trampoline is a great way to get a cardio workout. 

You can also lift one foot about 2 inches off the trampoline, then return it to its original position, and repeat with the other foot. Increase your speed until your legs are moving at a jogging pace, and let your arms move naturally as if you were jogging on solid ground to help maintain balance.

Butt Kickers Exercise:

You can work on your glutes by bringing your feet up one at a time to touch your rear end. Doing this exercise for about 10 minutes each day can be beneficial.

Fundamental Bounce:

Stand in the middle of the trampoline and start bouncing gently up and down with your feet shoulder-width apart. This basic bounce can be used as a warm-up or cool-down exercise during your trampoline workout. 

You can also vary the basic bounce by jumping from one foot to the other and gradually changing the distance between your feet.

Twisting Bounce Routine:

As you bounce on the trampoline, add a twist to engage your core muscles. Twist your core to one side as you jump into the air, then land and twist to the other side on the next jump.

You can repeat this twisting motion as many times as you like during your trampoline workout to work your core muscles effectively.

Heel-To-Toe Bounce Challenge:

Stand in the middle of the mini trampoline with your feet close together and do the heel-toe bounce. Lift your right foot and place your right heel in front of your left foot on the trampoline surface while also raising your right arm. Repeat this on the other side. 

Keep alternating back and forth for about five minutes, or longer if you can. This exercise provides a good cardiovascular workout and can help you burn belly fat while doing the heel-toe bounce on the trampoline.

Does Jumping on a Trampoline Burn Belly Fat: Some Tips

Here are described some tips for burning belly fat on a trampoline:

Warm-up exercises for trampoline exercise:

Before starting your trampoline workout, it’s essential to warm up properly to prevent injuries and prepare your body for exercise. Consider performing some dynamic stretches like leg swings, arm circles, or jumping jacks to increase blood flow, loosen up muscles, and warm up your joints. 

Spend 5-10 minutes on warm-up exercises to help improve your overall performance and safety during trampoline exercise.

Proper form and technique for safe and effective trampoline exercise:

Maintaining proper form and technique is crucial for safe and effective trampoline exercise. Make sure to stand tall with a neutral spine, engage your core, and keep your feet centered on the trampoline mat. 

Avoid bouncing too high or landing on the springs or frame, as this can cause injuries. Additionally, use controlled movements, and avoid sudden jerks or twists that can strain your back or abdominal muscles.

Following proper form and technique will help you get the most out of your trampoline workout while reducing the risk of injuries.

Incorporating interval training and variety in trampoline workouts:

To effectively burn belly fat on a trampoline, consider incorporating interval training and adding variety to your workouts. Interval training involves alternating between high-intensity and low-intensity exercises, which can help boost your metabolism and increase calorie burn. 

You can do this by incorporating different types of bounces, like high jumps, tuck jumps, or twisting jumps, to challenge your body and engage your core muscles. 

You can also try incorporating other exercises like mountain climbers, burpees, or plank jumps on the trampoline for added variety and to target your abdominal muscles from different angles. 

Mixing up your trampoline workouts with different exercises and intensity levels can help prevent boredom, keep your body challenged, and maximize belly fat-burning potential.

Other Considerations

In addition to the main tips mentioned above, there are a few other considerations to keep in mind when aiming to burn belly fat on a trampoline:

Importance of a healthy diet and overall lifestyle for reducing belly fat:

Maintaining a healthy diet and lifestyle is crucial when aiming to reduce belly fat. Eating a balanced diet that is rich in fruits, vegetables, lean proteins, and whole grains can help you achieve a healthy weight and reduce excess belly fat. 

Avoiding sugary beverages, processed foods, and excessive consumption of alcohol can also contribute to reducing belly fat.

Additionally, incorporating regular physical activity, managing stress levels, getting enough sleep, and avoiding smoking can all have a positive impact on overall health and help in reducing belly fat.

Staying hydrated during trampoline exercise:

Staying hydrated is essential during any form of exercise, including trampoline exercise. When bouncing on a trampoline, you may sweat and lose fluids, which can lead to dehydration. 

It is important to drink water before, during, and after trampoline exercise to replenish lost fluids and maintain proper hydration levels. Dehydration can lead to muscle cramps, dizziness, and fatigue, which can impair your performance and increase the risk of injury. 

Therefore, make sure to drink enough water to stay hydrated while engaging in trampoline exercise.

Consulting healthcare professional before starting a new exercise routine:

Before starting any new exercise routine, it is crucial to consult a healthcare professional, especially if you have any pre-existing health conditions or concerns.

A healthcare professional can assess your overall health and provide personalized advice on the most suitable exercise routine for you. 

They can also guide any modifications or precautions you may need to take based on your individual health needs.

Consulting a healthcare professional before starting a new exercise routine can help prevent potential risks or injuries and ensure that you engage in a safe and effective exercise program tailored to your health status.


Q:1 Can jumping on a trampoline help burn belly fat?

Yes, jumping on a trampoline can help burn belly fat. Trampoline exercise is an effective form of cardiovascular exercise that can help burn calories, increase metabolic rate, and reduce body fat, including belly fat.

Q:2 How long do I need to jump on a trampoline to see results in my belly fat?

The amount of time required to see results in your belly fat may vary based on individual factors such as your starting weight, fitness level, and diet. However, regular trampoline exercise, combined with a healthy diet, can lead to visible results in as little as 4-6 weeks.

Q:3 How often should I jump on a trampoline to burn belly fat?

For optimal results, it is recommended to jump on a trampoline for at least 20-30 minutes, 3-4 times per week. However, it is important to consult a healthcare professional before starting a new exercise routine.

Q:4 Can jumping on a trampoline alone help me lose belly fat?

While trampoline exercise can be effective in burning calories and reducing belly fat, it is important to maintain a healthy diet and lifestyle to achieve long-term weight loss goals.

Q:5 Can jumping on a trampoline help tone my abs?

Yes, jumping on a trampoline can help tone your abs, as it engages the core muscles during the bouncing motion.

Q:6 Is it safe to jump on a trampoline if I have back pain or a pre-existing injury?

It is important to consult a healthcare professional before starting any new exercise routine if you have pre-existing health conditions or injuries. They can provide personalized advice and modifications to ensure safe and effective trampoline exercise.

Q:7 Can staying hydrated during trampoline exercise help reduce belly fat?

Staying hydrated during trampoline exercise can help maintain proper hydration levels and prevent dehydration, but it is not a direct factor in reducing belly fat. A healthy diet, regular exercise, and lifestyle modifications are key factors in reducing belly fat.


In conclusion, jumping on a trampoline can be an effective form of exercise that can contribute to burning belly fat. Trampoline exercise provides a fun and engaging way to increase cardiovascular activity, burn calories, and engage core muscles, which can help tone the abdominal area. 

However, it is important to remember that jumping on a trampoline alone may not be sufficient for significant belly fat loss. A healthy diet, overall lifestyle choices, and consistency in trampoline exercise are key factors for achieving desired results. 

It is also important to consult a healthcare professional before starting any new exercise routine, especially if you have pre-existing health conditions or concerns. 

Staying hydrated during trampoline exercise is essential for maintaining proper hydration levels, but it is not a direct factor in reducing belly fat. 

By incorporating trampoline exercise into a well-rounded approach to fitness and health, along with a healthy diet and lifestyle, you can work towards reducing belly fat and achieving your fitness goals.

We hope you will be well aware of does jumping on a trampoline burns belly fat? after reading this comprehensive article. If you have any questions, feel free to comment below!

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