Take a second to picture yourself jumping on a trampoline — carefree, weightless and soaring into the air. You probably don’t even realize that with each bounce, you’re working your entire body. And that’s why we’re bringing back some next-level fun, thanks to Tiffani Robbins, head trainer at Bari Studio in New York City where they teach trampoline classes.
Besides offering up a workout that hardly feels like work, a small American Council on Exercise study found that mini trampolines spike your heart rate and provide cardio benefits similar to running. (That’s right, you don’t need to sludge through miles to get in shape.) So hop on a trampoline at the gym, or score one for your home, like the Stamina 36-Inch Folding Trampoline or the studio-quality JumpSport Fitness Trampoline. Then follow Robbins’ six signature moves to skyrocket to fit.
The Trampoline Workout That’s More Fun Than Ever
Jump right into this cardio-strength trampoline workout by performing the six moves below. Designed by Robins, this routine will get your heart rate up with a few minutes of a cardio exercises, followed by a move that focuses more on toning. Repeat the sequence a few times if you’re not ready to quit the fun. Just keep reaching for new heights!
How to: The foundation of a trampoline workout, this isn’t your typical up-and-down bounce. Hit an elevated squat position (not quite as low as you’d normally go) with legs hip-width apart, butt back and hinging at the hips. Keep your abs tight to protect your low back, push off your heels and think about driving your energy downward, rather than trying to catch some air. Repeat for three minutes or about the length of a song.
2. Lunge to Plyo Hop
How to: Stand with one foot on the trampoline and the other on the floor. Lower down into a low lunge, with both knees at a 90-degree angle. Push off the toes of your back foot to explode straight up and simultaneously raise your arms straight overhead. Your shoulders should remain over your hips and your core engaged. Lower softly back down into the low lunge. Repeat for 12 reps on each leg.
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3. Jack to Surf Twist
How to: Starting in that elevated squat position, push your feet down to gain some momentum. Then perform two jacks, jumping your feet wide, then back to hip-width. Knees should be bent the whole time. Your arms should also move in and out with your legs. After performing two jacks, jump to bring your right hip forward and turn your toes to face left. Your shoulders should stay as forward-facing as possible. Your left arm remains out to the side, as your right arm bends in toward your chest. Jump to face front again. Then do two more jacks. Next, perform the twist toward your right side, hopping your left hip forward and left arm bending into your chest. Continue doing two jacks and alternating twists for three minutes or a song.
4. Flamingo Series
How to: Consider this your core stability challenge. Stand on your left leg, with a slight bend in your knee. Your right leg should be resting on the outer edge of the trampoline. Lift your arms out to the sides as you lift your right leg to about hip height. Keeping your right leg lifted, tilt your upper body slightly forward and bring your leg behind you as you swing your arms in front of you. Your right leg should be straight and held at hip height. Return your leg out to the side, still holding it up. Then return your foot to tap the edge of the trampoline. Bring your arms down in front of you. Repeat for 10 reps, then switch to the other side. Balance, accepted.
5. Run-Kick Combo
How to: You’ll definitely catch yourself smiling through this move. Push down on the treadmill to bring your right knee up toward your chest, then your left knee. Then kick your right leg straight out in front of you, followed by your left leg. Kick high enough for it to take effort, but not so high that it throws you off balance. People tend to lean back during this move, too, so remember to keep your shoulders over your hips. Bring your right knee back up to your chest and then your left. Next, kick your right leg straight out to the side, followed by your left. Repeat from the top. Your arms should also move back and forth and out to the sides, just like your legs. Feeling lost? Repeat after us: Run, run, kick, kick, run, run, side kick, side kick!
6. Plank Sequence
How to: Get in a high plank position with your feet on the trampoline and hands on the floor. Shoulders should be over wrists and body in a straight line. Bring your right knee in toward your right elbow. Then tap it back on the trampoline. Next, tap your right foot out to the right side and onto the floor. Tap it back to the trampoline. Repeat for 10 reps on your right side, then switch to your left. You’re rounding out the routine with a hit to the deep muscles of your core.