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Fun Trampoline Workouts for Adults to Lose Weight & Burn Fat

There is no need to go to the gym when you can have a great workout at home with a trampoline. Not only are they fun, but trampoline workouts are also an excellent way to burn calories and lose weight.

Trampoline workouts are a great way to tone your leg and arm muscles, burn fat around your tummy, bum and thighs and improve your balance, agility and co-ordination all with one short cardio workout, from the comfort and privacy of your own home.

trampoline workouts to get fit and lose weight

In fact, just 20 minutes on a trampoline can burn up to 190 calories.

Here are some of the best exercises that you can do on a trampoline for weight loss:

1. Jumping Jacks

Do jumping jacks on the trampoline, the same way you do them on the ground.

Starting with feet together and hands at sides, jump up and separate legs while lifting arms straight out to sides and overhead. Land, then jump back to start.

This simple move works your entire body and helps to increase your heart rate.

2. Lunge jumps

These help to tone your thighs and glutes. Step out into a lunge position and then jump up, switching legs in mid-air.

3. Trampoline burpees

This is a great full-body exercise that will really get your heart rate up.

Start in a standing position, drop down into a plank position on the trampoline, do one push-up, jump your feet back up to your hands, and then explode into the air.

4. Mountain climbers

This is a great cardio exercise that works your abs and legs. Start in a plank position with your arms straight, then bring one knee at a time up to your chest.

5. Scissor jumps

These are an excellent way to tone your thighs and glutes. Jump up and switch legs in mid-air, landing softly on the balls of both feet.

6. Star jumps

This move is a great way to get your heart rate up and work your entire body. Jump up and spread your arms and legs out into a star shape, then jump back to starting position.

The Benefits Of At Home Trampoline Workouts for Adults

We have covered the tremendous benefits of trampolining for adults in this article – Health & Longevity Benefits of Trampolining for Adults

So here we’re just just going to outline the non-health related benefits:


If you own a trampoline you have a tremendously powerful piece of home exercise in your garden, that doesn’t require a commute. You probably won’t need to do your hair or your make up before you begin your workout, and within 15 minutes you will have worked up a sweat and given your mind and body a brilliant workout.


Its good for the kids in that they will see that you take your own health and fitness seriously, and that its important for you to engage in some physical activity, thereby showing your kids a good example, that will bode well for their future heath and well-being,


Trampolining at home as part of your fitness activity doesn’t need to regimented or serious and you can play games on the trampoline with your kids and have fun. You will be moving, stabilising and balancing your body and getting the tremendous benefits of time spent on the trampoline.


Although we said we weren’t going to dive into the health benefits of trampolining for adults, this one is hard to avoid.

When you’re spending a lot of time at home with the kids, sometimes you can need a little boost or a change to the routine and a few minutes on the trampoline can change your outlook and quick boost your mood making your laugh and smile for at least a few hours after you stop bouncing.

What Do You Need for At Home Trampoline Workouts?

Not very much - 

1. some comfortable loose-fitting clothing,

2. a glass of water,

3. maybe a towel to wipe the mat or your forehead once you start to sweat.

And that's it - go for it!

So what are you waiting for? Get yourself a trampoline at Trampolines Ireland and start enjoying these amazing workouts today!