Top 7 Mini Trampoline Exercises for Beginners

Top 7 Mini Trampoline Exercises for Beginners
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Exercising on a mini trampoline is a great way to stay fit if you find going to the gym or running boring. This cool exercise method has helped countless people stay healthy and in shape.

If you’re interested in mini trampolines or are just starting out, here are some mini trampoline exercises for beginners.

1. The Basic Bounce

This is the first exercise people who are starting out learn. Step onto your mini trampoline and plant your feet firmly beneath yourself. Choose the width of your stance; anything from feet together to shoulder-width apart is fine for this exercise. Start gently bouncing on the trampoline. You don’t want to lift your feet off the trampoline for this exercise, this is just the basic warmup.

The Basic Bounce

2. In and Out

The next exercise expands on the previously described basic bounce exercise. You should start from your basic stance used in the previous exercise. There are two steps:

  • On the first bounce, spread your feet apart. They should be about shoulder-width apart
  • On the second bounce, pull them together

If you use a wider stance, you can reverse the steps and go in first and then out. There is no hard and fast rule here, just do what feels natural to you.

Repeat the steps until the allocated time is up or until you’ve reached the desired number of repetitions. Of course, if you’d rather not count, you can do this exercise until you’re ready to move on.

4. Jumping Jacks

To get more out of the In and Out exercise, you can incorporate your arms and do Jumping Jacks. This is a great exercise both on and off the trampoline. With Jumping Jacks, the key is in the coordination. Here’s how it goes:

  • On the “Out” bounce, your arms should go up
  • On the “In” bounce, your arms should go down to your sides and rest on your thighs

There isn’t any strict rule about how much you should raise your arms. Do what feels good and natural. Some raise their arms to shoulder height, while some raise them higher. Some folks even raise them all the way up above their heads.

5. Back and Forth

The next exercise is a simple, but effective one. It is called Back and Forth. Here, you start from your basic stance and your basic bounce. Like In and Out, this exercise has two steps:

  • On the first bounce, put one foot forward and the other back
  • On the second bounce, switch the feet

You can start with either left or right foot forward. Pick the one that feels natural to you. People usually put their dominant foot out first.

Once you’re comfortable with this exercise, you can use your arms as well. For example, when your left foot is in front, raise your right arm to shoulder height. The arm should be pointing forward. Raise the left arm when you bring the right foot forward.


5. Twist

The Twist is among the best mini trampoline exercises for beginners. It engages your entire body, not just the legs. Your core, arms, shoulders, and back muscles will get a workout too. For this one, the feet are together throughout the exercise.

  • On the first bounce, rotate your legs to one side and use your arms to rotate your upper body to the opposite side
  • On the second bounce, change the sides

There are no rules as to which side you should turn first. The only rule is for the legs and arms to go in opposite directions. If you are a complete beginner, you should start this exercise at a slower pace and build it up gradually.

6. Jogging

Jogging on a trampoline is rather similar to jogging outside, only you stay in one place. This is a great warmup exercise, as well as a cool-down. Similar to jogging outside, you should pick your own tempo and stick to it. Of course, if you use music to keep the pace, try to stay on beat. The duration of the jogging should depend on your capabilities and your training routine.

7. High Knee Lifts

If you would like to make the jogging a bit more challenging and intense, turn it into High Knee Lifts. This exercise is great for the calves, quads, and glutes, as well as the lower abs. To do the High Knee Lifts, just lift your knees higher than you would when you are jogging. Ideally, your thighs should be parallel to the floor.


Exercising on a mini trampoline is a great way to get and stay in shape. While in no way exhaustive, this list of mini trampoline exercises for beginners is a good start.

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