Daily 10 Minute Jumping (Rebounder) Workout Helps You Lose Weight

Rebounder (jumping) workouts are not only fun, you can attain full-body workout that actually challenges your lower-body muscles and help burn those extra calories.

Jogging, cycling, and running on a treadmill are not the only exercise that helps weight loss. Moreover, these workout routines gets gets monotonous and many people may find them not tempting enough to follow them religiously. Are you someone who thinks that bouncing up and down a mini-trampoline or a rebounder is a game for children, then you are right! Bring out your inner child and make your daily workout more fun and interesting.

How Many Calories Will You Burn?

Well, in short, you can burn around 65 calories for every 5 minutes of jumping workouts.

You can either execute these exercises as a complete rebounder workout or choose a couple of them and incorporate into your existing workout routine.

Note: Unlike trampoline, rebounder workouts aren’t about jumping high, it is about jumping with control and precision.

6 Exercises for Your Calories Burning

Rebounder Workout #1: Front/Side Arm Raises

This upper-body exercise will warm up your shoulder joints and help you get used to the tension of the rebounder. Depending upon how gently you want to warm up, you can do this with or without dumbbells.


  1. Take a stance with your feet wide apart (about shoulder-width apart), knees soft (not locked).
  2. Keep your hands on the side and your head in line with your spine.
  3. Start bouncing, alternate arms raised to the front and to the side.
  4. Keep your wrists straight and triceps engaged.
  5. Continue for 30 to 60 seconds.

Rebounder Workout #2: Core Rotation

This exercise really engages your abdominal muscle (especially your obliques) since it involves twisting your core from side to side.


  1. Stand with your feet hip-width apart. Held out your arms at chest height for balance.
  2. Keep your body straight and brace your core.
  3. As you bounce, rotate everything below your arms from side to side.
  4. Try to rotate your torso so it faces the walls on each side with each rotation.
  5. Keep your eyes fixed on a stationary object in front of you.
  6. Continue for 30 to 60 seconds.

Rebounder Workout #3: Jumping Jacks

This is similar to regular jumping jacks that you do on the ground, except that you will be jumping on a rebounder. Dumbbells are optional. However, avoid using them if you have injured shoulders.


  1. Stand with feet hip-width apart and with palms facing forward.
  2. Start bouncing with legs jumping in and out.
  3. Simultaneously raise your arms and keep it straight to shoulder height, and your core tight.
  4. Engage your inner thighs as you bring back your legs together.
  5. Continue for 30 to 60 seconds.

Rebounder Workout #4: High Knees

This exercise is a bit different from those mentioned above. Here you will not be bouncing, but running with high knees.


  1. Stand with feet hip-width apart.
  2. Bring one knee up towards your belly button. Bring the other knee up as soon as you release the other knee.
  3. Work your arms by pulling back alternate elbows.
  4. Keep your shoulders open and maintain your eye level.
  5. Continue for 30 to 60 seconds.

Rebounder Workout #5: Biceps/Triceps Bounce

This exercise focuses on the biceps-triceps combo. Instead of simply letting your arms float up and down as you bounce, this exercise involves actively working your biceps and triceps.


  1. Stand with feet hip-width apart, with arms at your sides, a dumbbell in each hand.
  2. Squeeze and hold a biceps curl as you double bounce.
  3. Squeeze the triceps as you extend your arms down, slightly pushing the dumbbells behind you.
  4. Brace your core, keep your shoulders open and your eyes on the horizon.
  5. Continue for 30 to 60 seconds.

Rebounder Workout #6: Aggressive Lateral Skiers

This is a full-body exercise that will challenge your coordination and agility.


  1. Stand with your feet hip-width apart, arms straight down by your side.
  2. Laterally jump from side to side. Keep your knees slightly bent and feet pointed straight forward.
  3. The movement should originate from your waist and core.
  4. With each jump, bend the same-side arm like doing a biceps curl.
  5. Continue for 30 to 60 seconds.
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