Woman jumping on trampoline

Want to put some bounce into your workout? If you're bored with land workouts that require high-impact moves or you just want to have more fun while you sweat, trampoline workouts are the way to go.

Jump yourself fit

20-minute Springfree Trampoline cardio workout: Before you start the workout, warm up for 2 to 3 minutes by jumping up and down, going through fun basic moves to get your blood pumping and prepare your muscles and joints for more intense work. At the end, take 2 to 3 minutes to cool down, jumping lightly and letting your heart rate gradually come down.

Jump workouts are not only a quick way to tighten, tone and build core strength, they can also shred calories and boost cardio as effectively as going for a run -- without the stress on your joints. We connected with Springfree Trampoline to get the best trampoline moves to combine into a 20-minute muscle-toning cardio workout. Are you ready to jump?

Straight jump (30 seconds, active-rest 30 seconds)

Straight Jump

Starting point: Standing tall with your feet on the trampoline and your arms extended straight above head.

Mid move: Jump up and hold your body in a straight position with your arms raised.

Landing: Land with your body straight, arms straight above head.

Seat drop (30 seconds, active-rest 30 seconds)

Seat Drop

Starting point: Stand tall with your hands at your sides.

Seat Drop

Mid move: Jump up in the air, moving your legs forward, then bounce on your bottom with your legs straight out in front and your palms down with your fingers pointed toward your toes.

Landing: Land standing tall, as in the starting position.

Tuck jump (30 seconds, active-rest 30 seconds)

Tuck Jump

Starting point: Stand tall with your hands at your sides.

Mid move: Jump up, pull your knees to your chest and grasp your hands around your knees or ankles.

Landing: Land standing tall with your arms extended straight over your head.

Pike jump (30 seconds, active-rest 30 seconds)

Pike Jump

Starting point: Stand tall with your feet on the trampoline and arms at your sides.

Mid move: Jump up and point your legs out, keeping them straight and parallel to ground while reaching your arms toward your feet, fingers pointing toward your toes.

Landing: Land standing with your legs straight, as at the starting point.

Swivel hips (30 seconds, active-rest 30 seconds)

Swivel Hips

Starting point: Stand tall with your feet on the trampoline and arms at your sides.

Swivel Hips

Mid move: Jump up in air, moving your legs forward into a seated position.

Swivel Hips

Landing: After the bounce, perform a half-twist and land facing in the opposite direction.

Extra move: Instead of jumping up and landing on your feet, land on your bottom with your legs straight out in front of you and your palms down, with your fingers pointed toward toes. You'll bounce back up into the air and then land on your feet.

Straddle jump (30 seconds, active-rest 30 seconds)

Straddle Jump

Starting point: Stand tall with your feet on the trampoline and your arms at your sides.

Mid move: Jump up and extend your legs sideways, approximately 90 degrees apart, keeping your legs straight while you reach with your arms toward your feet and point your fingers to your toes.

Landing: Land standing with your legs straight, returning to start position.

Jumping jacks (30 seconds, active-rest 30 seconds)

Jumping Jacks

Starting point: Stand tall with your feet on the trampoline and your arms at your sides.

Movement: Jump up and point your legs out to either side, keeping them straight, while your arms reach above your head until you clasp your hands at the top.

Landing: Land standing with your legs straight and together, in starting position.

Half-twist and full twist (30 seconds, active-rest 30 seconds)

Half Twist

Starting point: Stand tall with your feet on the trampoline and your arms at your sides.

Half Twist and Full Twist

Movement: Jump up and turn in the air, facing the opposite direction for a half-twist, or complete 360-degree rotation for a full twist.

Half Twist and Full Twist

Landing: Land with your hands at your sides in a half-twist or a full twist.

More calorie-shredding workouts

Get the jump on fitness with plyometrics
The 500-calorie workout plan
Burn more calories with the cardio-acceleration workout

Tags: core fitness core workouts


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