4 fun and easy rebounding workouts to help with weight loss in 2022

4 fun and easy rebounding workouts to help with weight loss in 2022


It’ll come as no surprise that many New Year’s resolutions are focused on weight loss and often abandon these goals within the first month of the year. More often than not this is because people struggle with finding a routine that fits around their lifestyle or that is fun. 

You might have decided that you were going to commit to hitting the gym three times a week after work. Easy right? That is until you try and squeeze it into a busy lifestyle.

This is where rebounding for weight loss as part of your New Year’s resolution can be perfect. You can exercise at home without worrying about being judged at the gym and at a time to suit you.

Top tip for using a weight-loss rebounder:

Once you’ve built up some confidence in the routines or if you’re taking it easy with a slow bounce, why not catch up on your favourite soap or TV show while you workout? This is a great way to squeeze in some extra cardio around your main workouts.

Rebounding is just another word for bouncing on a mini trampoline and can be done in as little as ten-minute bursts at any point in the day, meaning you could do it before work, at lunchtime, or even while the dinner is cooking in the oven.

What’s more, rebounders for quick workouts like the Elite Mini Fitness Trampoline fold away quickly and neatly after your exercise. You don’t need a dedicated space and storage is super easy.

Elite Trampoline in use for fun and easy rcardio ebounder workout

Did you know: 

  • 10 minutes on a rebounder is the equivalent of 30 minutes on many common types of gym equipment.
  • A study by the American Council on Exercise (ACE) also found that a 20-minute trampoline workout routine burns as many calories as running 10 km/h or 6.2 mph for the same amount of time.
  • Studies conducted by NASA show that rebounding is 68% more effective than jogging alone for weight loss.
  • We have designed the Elite with our users in mind which is why there is a T shaped bar for you to hold onto. This style also allows for more dynamic fun movements as you progress. 

Think about that, just 10 minutes every day on a rebounder could be more effective for your weight loss than 30 minutes in the gym or pushing yourself to do exercise you don’t enjoy. We know which we prefer!

Most importantly, we believe exercise should be easy and fun if you’re going to stick at it so here are 4 fun and easy rebounding workouts to get you started:

1. A cardio workout on a rebounder

Elite in use for fun and easy r cardio rebounder workout

One of the reasons a rebounder is so effective is because it can cross-train your body, from a cardio workout to help with muscle building. This means more calories are burned in a targeted way as you get fitter! If you are looking for something to help with weight loss then cardio workouts on the rebounder are perfect for you.

Working out on a rebounder isn’t just about jumping up and down constantly either. There are simple exercises you can do to help you reach your goals and make your cardio more effective. We love high knees, squats (try one leg on the floor, the other on the rebounder for an extra burn), or simple stretching to aid with our cardio.

Most importantly, a cardio workout on a rebounder is fun and engaging. Our instructors have worked hard to ensure you have a big smile on your face every time you jump on your rebounder. Jogging will feel so boring once you bounce you’ll never look back.

2. High Impact Interval Training (HIIT) on a rebounder

Alternating between high-intensity and low-intensity workouts is a great way to burn more calories in a shorter amount of time. One of the benefits of using a rebounder to do HIIT activities is that it puts less strain on your joints than it would on the ground, making it the perfect activity for anyone with bad joints. You could try this easy workout: 

  • High knees on the spot for 45 seconds
  • Lightly bounce for 15 seconds 
  • Jumping Jacks for 45 seconds
  • Lightly bounce for 15 seconds 

Repeat this sequence for 10 minutes. It’s as simple as that. The bungee on the trampoline keeps the activity low impact so you won’t harm your joints. It’s easy, fun, quick, and effective! 

3. Cross-training on a rebounder

Cross-training is all about mixing up your exercise routine using the rebounder and is one of the easiest ways to keep rebounder workouts fun and effective. 

You could even use the rebounder to do yoga moves or stretches. Not only does this give you something different to try but it also allows you to work out different muscles, giving the ones you usually work out a break. You’ll never be bored when working out on a rebounder! 

Why not try: 

  • Jogging on the spot
  • Holding wrist weights while you work out or wearing Boogie Bands
  • Use your rebounder for warming up and cooling down
  • Making other exercise routines more fun! 

4. Strength training on a rebounder

Strength training helps build muscle, increases your endurance, and is gentle on the joints, but we can all relate to the idea of lifting weights or completing reps as boring, intimidating, or flat-out confusing.

Using a rebounder changes this. It ensures your body isn’t being put under too much pressure like it would when using a hard floor or even a yoga mat! Common exercises like sit-ups, planks, or lifting weights become fun when part of a rebounder workout


So now you’ve got some fun, simple and easy workout types to try on your rebounder. Why not download the Boogie Bounce app and give some of them a try? There are workouts for every level of fitness, starting with our 10-minute beginner workouts. 

You can also read about all the amazing rebounder weight loss stories on our site here. We love to see how Boogie Bounce has changed people’s lives where other workouts have failed and think you will too. 


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