Trampoline Exercises and Other Simple Home Workouts

Here we will explore fun and challenging home workouts you can do with basic equipment. Including some Mini Trampoline Exercises that we often use in Boogie Bounce routines.

Many people don’t exercise because they don’t have the time. Between work, family, errands, and maintaining a social life, finding the time for the gym can be challenging.

A gym workout isn’t just the time you spend exercising. It also includes commuting, waiting around for equipment, changing clothes, and many other small things that take time.

Luckily, there is an alternative that takes much less time and can be equally effective if you approach it correctly. That alternative is home training.

Exercising From Home: Is It Effective?

Prevailing wisdom suggests that home training isn’t effective because there aren’t many challenging activities you can do. Fortunately, that’s not the case; you can push yourself to your physical limits even if you only have access to basic equipment, or even don’t have access to any equipment.

You can combine countless fantastic activities in many ways to train hard, build muscle, burn calories for weight loss, and maintain good health.

The best part? You can reap these benefits in less time than you would spend at the gym. You don’t have to commute, wait for equipment to free up, or spend time socializing with other gym-goers.

Plus, adding some essential equipment like a pair of adjustable dumbbells, resistance bands or a mini trampoline rebounder to the equation allows you to do even more exercises. Basic equipment opens the door and greatly expands the exercise pool, giving you countless opportunities to train for various goals.

3 Simple and Effective Home Workouts With Basic Equipment

Mini Trampoline Workout

Jumping on a Mini Trampoline, also know as a Rebounder might not seem all that challenging, but it is. Mix several effective trampoline exercises, bump the intensity, rest for a bit between sets, and you will drench yourself in sweat.

Exercising on a trampoline is great as you burn more calories than you would do jogging, while also reducing the impact to joints significantly.

Here’s the workout:

1.Front-Back Jumps 

  1. Stand in the middle of your rebounder.
  2. Engage your abs, take a breath and hop forward.
  3. Immediately hop back once you land.
  4. Keep hopping forward and back for 30 seconds.

2. Side-to-Side Hops

  1. Stand in the middle, engage your abs, and inhale.
  2. Hop to the right and immediately hop to the left.
  3. Alternate jumping from side to side for 30 seconds.

3. High Knee Running in Pace

  1. Take a breath and engage your abs.
  2. Start jogging in place, lifting your knees to your chest one at a time.
  3. Maintain a steady tempo and breathe steadily.
  4. Go for 30 seconds.

4. Surf Twists

  1. Stand with your feet shoulder-width apart.
  2. Engage your abs and take a breath.
  3. Hop and rotate your hips to the right.
  4. Bounce twice and bring your hips to the starting position.
  5. Immediately hop and rotate your hips to the left.
  6. Keep alternating for 30 to 60 seconds.

Do each trampoline exercise for the recommended period, rest for up to 15 seconds in-between, and work down the list. Once finished, take up to 2.5-3 minutes to recover, and go for another round. Aim for three to five total rounds.

The above exercises are all simple examples of Boogie Bounce routine exercises and a great way to start as a beginner. Why not download a free trial of the Boogie Bounce App, where we expertly choreograph a wide array of fun effective moves in our routines. Try starting with our Beginner levels, and moving onto more advanced routines once you become comfortable.

Rebounding has many health benefits which you can read about here.

2. Resistance Band Workout For The Upper Body


A resistance band set can provide you with all the tools you need to train your entire body at home, lose weight, and strengthen your muscles. Boogie Bounce Strength & Tone Bands are an excellent option if you have a Boogie Bounce Trampoline, but if you don’t there are plenty of other resistance bands out there suitable for use without a trampoline.

Here’s the workout:

1. Standing shoulder press

  1. Attach one end to your rebounder.
  2. Grab the handles and bring your arms to your sides.
  3. Retract your shoulders and inhale.
  4. Press the band overhead, pausing at the top.
  5. Lower your arms to your sides and exhale.
  6. Aim for at least 12 reps per side

2. Band Woodchops

  1. Attach one end of your band to your mini trampoline.
  2. Grab the other end with both hands and stand sideways.
  3. Engage your abs, take a breath, and twist your torso in the opposite direction.
  4. Slowly rotate to the starting position.
  5. Do at least 15 reps, rotate your body 180 degrees, and do the same number of reps.

3. Standing Bicep Curl

  1. Attach one end of your band to a mini trampoline.
  2. Grab the handle, bring your arm to your side, and stand tall.
  3. Take a breath and bend your arm while keeping your elbow to your side.
  4. Squeeze your bicep and slowly extend your arm.
  5. Do the same number of reps for your other side.


Do three sets per exercise, resting for up to 1.5 minutes in-between. Work down the list, and you’re done.

Our Strength & Tone Programme offers fully choreographed resistance bands training each month. You can learn more here.

3. Body Dumbbell Home Workout For Strength And Tone

A pair of adjustable dumbbells will be enough to train all major muscle groups in your body. Here’s a simple routine:

  1. Standing dumbbell shoulder press
  1. Lift the dumbbells to your sides and bend your elbows.
  2. Bring your shoulders back and take a breath.
  3. Press the dumbbells up and in, tapping them at the top.
  4. Slowly lower them to your sides as you exhale.


  1. Bent-over dumbbell row
  1. Grab a pair of dumbbells and lean your torso forward.
  2. Extend your arms down, retract your shoulders, and inhale.
  3. Pull both dumbbells up, squeezing your back muscles.
  4. Slowly extend your arms and exhale.


  1. Romanian deadlift
  1. Grab a pair of dumbbells and position them in front of your thighs.
  2. Bring your shoulders back and engage your abs.
  3. Slowly lean your torso forward by hinging at the hip to keep your spine neutral.
  4. Go down until you feel a stretch in your posterior thigh muscles.
  5. Stand up and squeeze your glutes at the top.


  1. Goblet squat
  1. Grab a dumbbell and raise it in front of your chest. Have your palms flat against the top weight plate of the dumbbell.
  2. Bring your shoulders back and engage your abs.
  3. Inhale and squat until your thighs are parallel to the floor.
  4. Press through your heels to move back up and exhale.

Like the previous workout, do at least ten reps per set and rest for at least 1.5 minutes between bouts. Do three sets per exercise, work your way down the list, and take a break.

Final Words

Working out at home might not seem that great, but there are plenty of benefits. Most notably, you get fit in the comfort of your home without spending money on a gym membership or commuting.

You only need essential equipment like resistance bands, dumbbells, and a mini-trampoline to have fun, challenging, and effective sessions in your living room.



If you need any questions answered or to discuss how you would like to purchase or take part in the Boogie Bounce programme, please contact us today on 0121 354 1190. You can also message us on our socials or check out some of our most popular pages below! 

Check out the Boogie Bounce Rebounders in action and purchase yours now. 



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