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How Many Calories Can You Burn By Jumping On A Trampoline?

Trampolining, also known as rebounding, has gained popularity as a fun and effective way to exercise. It is an excellent cardiovascular workout that improves balance, coordination, and overall fitness.
One of the most frequently asked questions about trampolining is, "
How many calories can it burn?"
In this article, we will explore -
  • the number of calories burned while rebounding,
  • the factors that affect calorie burn, and
  • the benefits of trampolining.


Calories Burned During Trampolining

The number of calories burned during trampolining depends on various factors, such as age, weight, gender, and intensity level.

According to research conducted by the American Council on Exercise (ACE), trampolining can burn up to 12.4 calories per minute, which is equivalent to 372 calories in just 30 minutes of moderate-intensity bouncing.

This means that trampolining is a more effective calorie-burning exercise than walking or jogging.

The same study found that a 150-pound person could burn up to 5.5 calories per minute, or 165 calories in 30 minutes of moderate-intensity rebounding. However, if the intensity level is increased to vigorous, the calorie burn can increase to 14.4 calories per minute, or 432 calories in 30 minutes.

It is worth noting that the calorie burn during trampolining varies depending on the type of rebounding. For example, rebounding on a mini-trampoline burns fewer calories than rebounding on a full-sized trampoline because there is less resistance. Additionally, rebounding with weights or resistance bands can increase calorie burn by adding extra resistance.

Factors That Affect Calorie Burn

Several factors can affect the number of calories burned during trampolining.

These include:

  1. Age: Older individuals tend to burn fewer calories than younger individuals because their metabolism is slower.

  2. Weight: The more a person weighs, the more calories they will burn during trampolining because it requires more energy to move a heavier body.

  3. Gender: Men tend to burn more calories than women during trampolining because they have more muscle mass.

  4. Intensity: The more intense the rebounding, the more calories a person will burn. High-intensity interval training (HIIT) on a trampoline can burn even more calories than moderate-intensity bouncing.

  5. Fitness level: Individuals who are more fit tend to burn fewer calories during trampolining because their bodies are more efficient at using energy.


Benefits of Trampolining

Trampolining is not only an effective calorie-burning exercise, but it also has many other health benefits. Some of these benefits include:

  1. Improved cardiovascular health: Trampolining is an excellent aerobic exercise that improves heart health and lung function.

  2. Increased muscle strength: Rebounding works multiple muscle groups, including the legs, core, and upper body, leading to increased muscle strength and tone.

  3. Improved balance and coordination: The instability of rebounding helps to improve balance and coordination, which can reduce the risk of falls and injuries.

  4. Low-impact exercise: Trampolining is a low-impact exercise that puts less stress on the joints than other high-impact exercises like running or jumping rope.

  5. Stress relief: Exercise, in general, is an excellent way to relieve stress, and rebounding is no exception. It releases endorphins, which can improve mood and reduce stress levels.

  6. Fun and social: Trampolining can be a fun and social activity that can be done with friends or family members.


Trampolining is an excellent way to burn calories, improve cardiovascular health, increase muscle strength, improve balance and coordination, and relieve stress. The number of calories burned during trampolining depends on various factors, including age, weight, gender, intensity level, and the type of rebounding. According to research, trampolining can burn up to 12.4 calories per minute, making it a more effective calorie-burning exercise than walking or jogging.

To get the most out of trampolining, it is important to choose the right type of trampoline and equipment. Full-sized trampolines are more effective for calorie burning than mini-trampolines, and rebounding with weights or resistance bands can increase resistance and boost calorie burn.

It is also important to vary the intensity of the workout, incorporating high-intensity intervals and adding different exercises to target different muscle groups. This will help to maximize calorie burn and ensure a full-body workout.

In addition to burning calories, trampolining has many other benefits, including improved cardiovascular health, increased muscle strength, improved balance and coordination, low-impact exercise, stress relief, and the opportunity for fun and social interaction.

Overall, trampolining is an excellent way to stay active, burn calories, and improve overall health and fitness. With the right equipment and workout plan, anyone can enjoy the many benefits of rebounding.