Rebounding vs. Walking

Rebounding vs. Walking
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According to the Centers for Disease Control and Prevention (CDC), adult humans are recommended to do at least 150 minutes of moderate exercises per week.

You can substitute with 75 minutes of vigorous physical activity or any combination of the two.

The same page also recommends that adolescents get at least 60 minutes of physical activity every day.

When it comes to low- to moderate-impact physical activity, walking and rebounding are the two most prominent forms of exercise. Each one has its own benefits and proponents. In this article, we’ll take a deeper look into both of them and try to solve the rebounding vs. walking puzzle.



Walking is a low-impact form of exercise and the most basic one that you can do. It requires no equipment, so it’s free. It can be done anywhere and at any time. The most common types of walking exercise include the brisk walk and casual walk. The brisk walk is significantly faster than the casual walk but comfortable enough for you to be able to maintain a conversation.

Of course, there are more extreme types of walking, such as power walking which is also an Olympic sport. For the purpose of this article, brisk walking will be used.


Rebounding, on the other side, requires you to have a rebounder (also called mini trampoline). This form of exercise involves jumping, bouncing, and running on a rebounder. The main characteristic of rebounding is the change in G-force that you experience while jumping. You also experience weightlessness for a brief moment at the top of each jump.

Depending on your needs and fitness level, rebounding workouts can be as light as a walk or as intense as conventional high-intensity interval training. For the purposes of this article, a moderately intense rebound workout will be used.


Brisk walking and rebounding are both good and healthy ways to exercise, but now it’s time for a head-to-head comparison. Rebounding vs. walking: Which is better?

Impact on Fitness

Calorie Burn

As far as calorie burn is considered, both types of exercise perform well. A 30-minute brisk walk can burn anywhere between 110 and 150 calories. Please keep in mind that the actual figure will depend on age, weight, and speed.

On the other hand, research published by Victor L. Katch in 1981 (in Research Quarterly for Exercise and Sport) found that on average, a 30-minute rebound workout burns between 150 and 210 calories. Weight, age, and training intensity play a significant role, as well.

Impact on Fitness

The next thing to consider is the impact these two types of exercising have on your overall fitness. While a great way to exercise, brisk walking only engage muscles in your legs and lower abdomen. In order to engage your arms, you would have to include hand weights or walking sticks.

On the other hand, there are countless bodyweight exercises you can incorporate into your rebounding routine. This means you can exercise every muscle in your body while rebounding, without investing in any additional equipment. This versatility puts rebounding at a huge advantage over brisk walking.

Health Benefits

Next, you should consider the health benefits of both exercise types. Both will improve your stamina, speed up your metabolism, and bolster your immune system and overall health. However, rebounding comes with some additional perks. A study published in 1979 found that the increased G-force enhances the lymph system makes rebounding far superior in this regard.

The lymph system transports white blood cells throughout the body and is in charge of immune function. Rebounding will also improve your balance. NASA published a study in 1980 that found that rebounding is great at increasing bone mass.


While theoretically walking can be practiced at any time of the day or night, it might be hard to maintain a regular walking routine if you are walking outside. If you walk on a treadmill in the gym or at home, you won’t have to worry about the elements. Rebounding is also available to you 24/7, regardless of the weather, as it is primarily an indoor activity. Of course, if the weather’s nice, you can take your rebounder into your backyard and have an outdoor workout.


While both activities have their qualities, it is safe to say that rebounding benefits your health more than walking. On average, rebounding burns more calories than brisk walking over the same period of time. Rebounding offers you more in terms of exercise versatility, as well as availability. Last but not the least, rebounding offers greater health benefits than walking.

Whichever exercise you decide to take up, you should tailor the exercise program to your needs and current fitness level. Also, make sure to consult your doctor before you start a long-term exercise program.

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