{"id":56332,"date":"2017-02-22T07:15:11","date_gmt":"2017-02-22T12:15:11","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=56332"},"modified":"2021-05-15T07:49:21","modified_gmt":"2021-05-15T11:49:21","slug":"trampoline-workout-bari-studio","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/trampoline-workout-bari-studio\/","title":{"rendered":"Jump In! The Trampoline Workout That Blasts Calories"},"content":{"rendered":"
\"Jump
Photo courtesy of Bari Studio<\/em><\/figcaption><\/figure>\n

Take a second to picture yourself jumping on a trampoline \u2014 carefree, weightless and soaring into the air. You probably don\u2019t even realize that with each bounce, you\u2019re working your entire body<\/a>. And that\u2019s why we\u2019re bringing back some next-level fun, thanks to Tiffani Robbins, head trainer at Bari Studio<\/a> in New York City where they teach trampoline classes.<\/p>\n

Besides offering up a workout that hardly feels like work, a small American Council on Exercise study<\/a> found that mini trampolines spike your heart rate and provide cardio<\/a> benefits similar to running. (That\u2019s right, you don\u2019t 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<\/a> or the studio-quality JumpSport Fitness Trampoline<\/a>. Then follow Robbins\u2019 six signature moves to skyrocket to fit.<\/p>\n

RELATED: <\/strong>5 Sports-Inspired Drills That Totally Count as Cardio<\/a><\/p>\n

The Trampoline Workout That\u2019s More Fun Than Ever<\/h2>\n

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<\/a> with a few minutes of a cardio exercises, followed by a move that focuses more on toning<\/a>. Repeat the sequence a few times if you\u2019re not ready to quit the fun. Just keep reaching for new heights!<\/p>\n

\"Trampoline
GIFs: Mallory Creveling \/ Life by Daily Burn<\/em><\/figcaption><\/figure>\n

1. Bounce<\/h3>\n

How to: <\/strong>The foundation of a trampoline workout, this isn\u2019t your typical up-and-down bounce. Hit an elevated squat position<\/a> (not quite as low as you\u2019d 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.<\/p>\n

\"Trampoline<\/h3>\n

2. Lunge to Plyo Hop<\/h3>\n

How to: <\/strong>Stand with one foot on the trampoline and the other on the floor. Lower down into a low lunge<\/a>, 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.<\/p>\n

RELATED: <\/strong>5 Power Lunges for Killer Glutes<\/a><\/p>\n

\"Trampoline<\/h3>\n

3. Jack to Surf Twist<\/h3>\n

How to: <\/strong>Starting in that elevated squat position, push your feet down to gain some momentum. Then perform two jacks<\/a>, 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.<\/p>\n

\"Trampoline<\/h3>\n

4. Flamingo Series<\/h3>\n

How to: <\/strong>Consider this your core stability challenge<\/a>. 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.<\/p>\n

RELATED: <\/strong>Low Body Blast: 5 Moves for Your Butt, Hips and Thighs<\/a><\/p>\n

\"Trampoline<\/h3>\n

5. Run-Kick Combo<\/h3>\n

How to: <\/strong>You\u2019ll 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!<\/p>\n

\"Trampoline<\/h3>\n

6. Plank Sequence<\/h3>\n

How to: <\/strong>Get in a high plank position<\/a> 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\u2019re rounding out the routine with a hit to the deep muscles of your core.<\/p>\n","protected":false},"excerpt":{"rendered":"

Workouts don\u2019t have to feel like work. Proof: This trampoline workout from Bari Studio that\u2019ll have you crushing calories with a smile on your face.\u00a0<\/p>\n","protected":false},"author":51,"featured_media":56403,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6,14],"tags":[288,289,281,341,343,100],"class_list":["post-56332","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","category-strength-training","tag-cardio","tag-exercise","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/56332","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=56332"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/56332\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/56403"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=56332"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=56332"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=56332"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}