Burn More Calories and Have Fun with High-Intensity Rebounding Workouts
If you’re looking for a fun and effective way to burn calories and get in shape, look no further than rebounding workouts on a mini trampoline. Officially known as rebounding, this form of exercise is not only a blast, but it also offers a wide range of health benefits and fitness perks. Whether you’re a fitness enthusiast or just starting out on your workout journey, rebounding is accessible to movers of all ages and fitness levels.
Aly Giampolo, founder of The Ness, describes rebounding as a low-impact cardio exercise that takes place on a mini trampoline, or rebounder. The soft mat and elastic cords of the trampoline absorb the weight of your landing, reducing the impact on your joints. This makes rebounding a high-intensity, yet low-impact workout that can be enjoyed for years to come. In addition to cardio benefits, rebounding can also be used for strength and balance training, as the unstable surface of the trampoline challenges your body to stabilize and engage core muscles.
Benefits of Rebounding Workouts
1. Low-Impact: The support of the trampoline mat and elastic cords reduces the impact on your joints, making rebounding a safe and effective workout for all ages.
2. Full-Body Workout: Rebounding engages your entire body, particularly targeting the glutes, hamstrings, and core muscles.
3. Improved Balance and Coordination: The uneven surface of the trampoline can help improve balance, coordination, and functional mobility.
4. Mood Booster: Jumping on a trampoline is not only a great workout but also a fun and energizing activity that can boost your mood and trigger endorphins.
5. Cardiovascular Benefits: Studies have shown that rebounding can improve cardiorespiratory fitness, making it a great option for cardiovascular exercise.
6. Calorie Burner: Rebounding can help you torch calories, promoting weight loss and improving overall fitness.
Top 10 Rebounding Moves
1. High Bounce: Boost circulation and activate your lymphatic system with unstructured jumps up and down on the trampoline.
2. Bounce Down: Activate your core, glutes, and hamstrings with controlled movements pushing your heels down into the rebounder.
3. Front Back: Challenge your balance and coordination with forward and backward movements while engaging your core and lower body.
4. Jumping Jack: Work your core, glutes, and upper body while moving side-to-side on the trampoline.
5. Scissors: Challenge your foot placement and coordination while engaging your core, glutes, and inner thighs.
6. Surf Twist: Improve spinal rotation and activate your obliques with twisting movements on the trampoline.
7. Ski: Increase stability and work your core, glutes, hamstrings, and obliques with side-to-side movements on the trampoline.
8. Run: Practice single-leg movements and improve balance and coordination while working your core, glutes, and hamstrings.
9. Knee Drive: Enhance core strength and balance with single-leg movements on the trampoline.
10. Kick: Activate your glutes, hamstrings, and core with versatile kicking movements in various directions on the trampoline.
Getting Started with Rebounding
To get started with rebounding, you’ll need a quality rebounder like The Ness trampoline or the Ancheer Foldable Mini Trampoline. Start slow and gradually increase your time and frequency to allow your body to adjust to the new movements. Proper warm-up, cool-down, and stretching are essential to prevent injury, especially in the ankles, knees, and pelvic floor. Whether you choose to wear sneakers or go barefoot is up to personal preference, but sneakers are recommended for more intense cardio workouts to ensure proper alignment and stability.
Leveling Up Your Rebounding Workout
To increase the intensity of your rebounding workout, consider adding wrist weights or increasing the duration and cadence of your movements. Avoid ankle weights to prevent strain on your hips. As you progress in your rebounding practice, you can challenge yourself with more advanced moves and higher intensity workouts. Remember to listen to your body and avoid pushing yourself too hard too quickly.
Risks of Rebounding
While rebounding is generally safe for most people, there are some individuals who should avoid it, such as those with inner ear/equilibrium issues, balance problems, pregnancy, recent childbirth, joint replacements, or back and neck injuries. It’s always best to consult with a doctor or physical therapist before starting a rebounding routine to ensure it’s safe for you.
In conclusion, rebounding workouts offer a fun and effective way to burn calories, build strength, improve cardiovascular fitness, and enhance balance and coordination. Whether you’re a beginner or an experienced fitness enthusiast, rebounding can be adapted to suit your fitness level and goals. With a wide range of exercises and benefits, rebounding is a versatile workout option that can be enjoyed by individuals of all ages and fitness levels. So grab your mini trampoline and start bouncing your way to a healthier, fitter you!
