How Many Calories Does Jumping on a Trampoline Burn?

If you’re looking for a workout that feels like play, trampoline jumping could be a great choice. Want to know how trampoline jumping really stacks up against other activities and how to get the most out of your bounce? Keep reading to find out all the details, plus easy ways to track your calories burned and tips to make each session count.

Factors That Affect Calorie Burn

When you jump on a trampoline, you burn calories, but the exact number depends on a few things. Your body, how hard you work, and even the kind of trampoline you use can all make a difference.

Weight

If you weigh more, you usually burn more calories in the same amount of time. Your body has to use more energy to lift itself each jump.

Intensity Levels

If you bounce lightly, you’ll burn fewer calories than if you’re doing fast, high jumps. More intense sessions lead to higher calorie burn.

Age and Gender

Younger people and men often burn more calories, but everyone can benefit from jumping. Your metabolism slows with age, so older people may burn calories a bit more slowly.

Session Time 

Longer sessions usually mean you burn more calories. Even short bursts, like 10 minutes, can add up if you keep moving.

Types of Trampoline Workouts

Jumping on a trampoline is more than just bouncing. It includes fitness exercises, challenging intervals, and even fun games to keep you active and burning calories.

Rebounding Exercises

Rebounding exercises use a small, personal trampoline called a rebounder. These workouts are popular because they’re easy on your joints and can be done at home.

You can try simple moves like basic bounces, jogging in place, or jumping jacks.

Interval Training with a Trampoline

Interval training on a trampoline uses short bursts of high-energy jumping mixed with lower-intensity recovery periods. For example, you might jump as fast as you can for 30 seconds, then slow down for a minute.

This kind of workout keeps your heart rate up and helps burn more calories. Mixing in moves like star jumps, squats, or fast jogging can make the session more intense.

Fun Jump Games That Burn Calories

Playing games on a trampoline can turn exercise into playtime. These games encourage you to move, jump, and laugh while still burning calories.

Popular games include “Popcorn,” where someone sits cross-legged while others jump to make them bounce, or “Dodgeball” using soft balls. You can also play jumping tag, follow-the-leader, or try tricks like knee drops.

Why Try Trampolining?

Jumping on a trampoline has real health benefits. It’s an easy way to get your heart pumping and boost your fitness. You don’t need fancy gear or a gym membership.

• Low Impact: The trampoline mat softens your landings, making it easier on your knees and joints compared to running.
• Balance and Coordination: Each jump helps you improve balance and body control.
• Great for All Ages: Kids, teens, and adults can all benefit from bouncing.
• Good for mood: Moving up and down helps your body release endorphins, which can help you feel happy and less stressed.

Here’s a quick look at how trampolining compares to other activities:

Sticking with trampolining a few times a week could help you reach your fitness goals. 

How Many Calories Does Jumping on a Trampoline Burn?

Calorie Burn Estimation for Trampoline Jumping

For most people, jumping on a trampoline at a moderate pace burns about 16 to 17 calories per minute. If you jump for one hour, you could burn between 250 and 325 calories.

The more energy you use, the more calories you burn. Trampoline workouts can burn calories faster than walking or jogging for the same amount of time.

Here’s a simple table to show how many calories you might burn in 10, 30, and 60 minutes:

Your exact calorie burn depends on your body weight and how hard you jump. Even at a slow pace, you still burn energy.  

Trampoline Jumping Calories Formula

Here is a simple formula you can use when you want to figure out how many calories you burn while jumping on a trampoline. The number depends on your weight, how hard you jump, and how long you jump.

A common formula is:
Calories burned per minute = 0.0278 × your weight in pounds

So if you weigh 150 pounds and jump for 30 minutes:
0.0278 × 150 × 30 = 125.1 calories

Tips to Maximize Calorie Burn on a Trampoline

If you’re looking to burn more calories, try mixing up your jumping styles. High-intensity jumps or adding moves like tuck jumps, star jumps, and twists can boost your heart rate and work more muscles.

Short bursts of intense activity, like 30 seconds of fast jumping followed by 15 seconds of easier bouncing, can really help. This is called interval training, and it can make your workout more effective.

Here are some ideas to help you get the most out of your trampoline time:

• Add Arm Movements: Pump your arms or use light hand weights to challenge your upper body.
• Increase Duration: Try to jump for longer periods, but always listen to your body.
• Keep Your Core Tight: Engaging your core muscles helps you balance and increases calorie burn.
• Try Different Moves: Switching up your routine stops boredom and works new muscles.

Importance of Trampoline Socks

When you’re jumping on a trampoline, socks might not seem important at first. But trampoline socks actually help keep you safe and comfortable.

Grip is a big reason to wear trampoline socks. Most trampoline socks have rubber grips on the bottom. These grips stop you from slipping as you jump, which helps lower your chances of accidents or falls.

Trampoline socks also help keep the trampoline surface clean. When you wear socks, dirt and sweat from your feet don’t get on the trampoline mat. This helps everyone who uses it after you.

Hygiene is another benefit. In trampoline parks, lots of people use the same equipment. Wearing socks helps protect you from germs and keeps your feet healthier.

Many trampoline socks are made with soft, stretchy materials. They hug your feet comfortably so you can focus on having fun, jumping higher, and landing safely.

Safety Tips for Trampoline Fitness

Jumping on a trampoline can be fun and great for burning calories, but it’s important to keep safety in mind. Here are some easy tips to help you stay safe while you work out.

1. Use a safety net.
   A net around the trampoline helps prevent falls, especially if you lose your balance.
2. Jump in the center.
   Staying in the middle of the trampoline can lower your risk of bouncing off the edge.
3. Wear the right gear.
   Wear comfortable, non-slip shoes or bounce barefoot to help keep your footing steady.
4. One jumper at a time.
   It’s a good idea to jump alone. Multiple people jumping can lead to collisions.
5. Watch for injuries.
   If you feel pain or land awkwardly, stop jumping right away and check to see if you’re okay.
6. Check your trampoline.
   Make sure the springs, mat, and frame are in good shape before you start. Fix or replace broken parts.

Always listen to your body, take breaks when you need to, and have water nearby to stay hydrated. If you’re new, start with short sessions and simple jumps until you feel more comfortable.

Conclusion

Trampolining is a fun, low-impact workout that burns calories and boosts mood. Wearing trampoline socks enhances safety and hygiene, making it an enjoyable activity for all ages.