Rebounding Exercises for Weight Loss

A rebounder looks like a trampoline that has been shrunk down to approximately 36 inches in diameter. The mat is nine to 10 inches off the floor and is made of durable fabric. Rebounding is a cardiovascular activity that burns calories, builds muscle and is good for your balance.


Bouncing on a rebounder has proven health benefits. A study in "The Journal of Applied Physiology" found that jumping on a trampoline had a greater effect on heart rate and oxygen intake than running on a treadmill. Begin your exercise routine by simply bouncing on the rebounder. Stand with your feet shoulder width apart, and start gently bouncing. Once you have your balance, bounce harder by bending your knees further but still keeping your feet close to the mat. After simple bouncing is easy for you, begin jogging on the rebounder. Look straight ahead, and move your arms while you jog.

Jump Moves

The rebounder absorbs much of your body weight, placing less stress on your joints. Begin this series by jumping on the trampoline with body feet landing at the same time. Once you are comfortable and balanced, begin twisting your knees from side to side while they are in the air. Do 10 sets of twists followed by 10 jumps. Repeat. Next, do jumping jacks on the rebounder. Begin by rhythmically jumping with your feet together, then begin spreading your legs apart and bringing them back together. Finally, add your arm movements to complete the jumping jack. If you are an advanced user, you can incorporate high jumps into your routine. Do a high jump by tucking your legs up to your chest when you are in the air.

Sitting Bounces

It might seem odd to sit and bounce on your rebounder, but this exercise can be done if you are recovering from an illness or accident and have your doctor's permission to exercise. Sit on your rebounder with your feet on the floor. Using your body weight and legs, move yourself up and down until you are gently bouncing. Do not attempt to bounce off the rebounder. As you get stronger, lift your legs off the trampoline so you are sitting in a "V" shape. Bounce.

Adding Weights

Adding free weights to your rebounding workout raises the exercise's intensity. Hold weights in both hand as you bounce, jump and twist on the rebounder. Do bicep curls and arm raises to further define and tone your arms. When using weights, select a lighter poundage than you would use if not bouncing. Ankle weights make the workout even more challenging.

About the Author

Diane Lynn began writing in 1998 as a guest columnist for the "Tallahassee Democrat." After losing 158 pounds, she wrote her own weight-loss curriculum and now teaches classes on diet and fitness. Lynn also writes for The Oz Blog and her own blog, Fit to the Finish. She has a Bachelor of Science in finance from Florida State University.