The trampoline has had a resurgence in recent years as a fun and effective form of exercise. You can tone up your legs, tighten your core, and burn a significant amount of calories. The question is, how long should I trampoline for? And what will my results from be from jumping on the trampoline?
If you want to lose weight, or fat more specifically, you need to start out jumping on a trampoline for about 10-15 mins a day. Over time, work up to 30 mins per day. For a 200 lb person, this will burn about 200 calories in 30 mins. Jumping on a trampoline combines the anaerobic aspect of jumping, with a cardiovascular element that requires you to keep bouncing. This means that, provided that your caloric intake is in the right range, you will lose weight with just 10+ minutes per day.
Not only will trampoline jumping burn calories and strengthen and tone your legs and core, but it can also help increase blood flow to the brain, improve balance and your ability to concentrate, and even possibly help with digestion! So there are numerous additional benefits.
How Long Should I Trampoline To Lose Weight?
The target heart rate for moderate cardio is 50-60% of your max heart rate. On the trampoline it should be fairly easy to get your heart rate higher than that and into the vigorous exercise range of 70-80% MHR. Although the calorie burn is lower than other forms of cardio, the muscle building effects of trampoline jumping will help you tremendously towards getting in better shape.
While probably not the most efficient choice of exercise for rapid fat loss in terms of calories burned per minute/hour, trampolining can definitely be a big part of that plan. It will build more muscle than walking or jogging, and you are more likely to stick to an exercise plan that is fun, so it has its advantages.
How Long Do I Have To Trampoline To Lose Belly Fat?
Everyone knows the math. You need to burn 3500 more calories than you consume in order to burn 1 lb of fat. So to lose fat at a consistent rate, you can either eat less, exercise more, or both to make up that deficit.
Get to where you are doing 30 mins per day, 5-6 days a week. Each 30 minute session will burn about 150-200 calories if you weigh between 150-200 lbs.
The additional muscle you will gain from jumping on the trampoline will also have a positive effect on your metabolism later on.
The fat will come from everywhere on your body. Unfortunately we cannot choose where the fat is taken from. So in order to get that tough belly fat, you have to just reduce your overall body fat.
How Long Should I Trampoline To Stay Fit?
If you are already in good shape and simply wish to use the trampoline to stay that way, a simple 10-15 min session each day will be plenty to maintain a good level of general fitness.
The jumping, along with the added resistance of the rebounding trampoline will provide enough force to keep your legs strong, and really exhaust the quads, calves, hamstrings, lower back, and core.
Can I Jump On The Trampoline Every Day?
Daily trampoline use is a great idea and will help you reach your goals in the minimum amount of time. Of course, if you jump for 2 hours every day, you’ll get very sore and will not fully recover. However, 10-30 mins per day will be enough to stimulate the muscles and elevate the heart rate.
This amount will not be so much as to over-train your muscles or wear you out excessively. this type of exercise has an anaerobic dimension to it, and it will definitely help strengthen your leg muscles, in particular the quadriceps.
This muscle-building quality means that you will need a little more recovery time to heal and grow after each workout. This means that it is a good idea to have one day a week of true rest and recuperation. So try jumping 6 days a week, and in the long run, you’ll have better results.
Is Jumping On A Trampoline For 10 minutes A Day Really Going To Do Anything?
Compared to doing no exercise, you’ll see a massive difference in your leg strength, shape, energy levels, along with possible fat loss and improvements in balance. You will have a better mood as exercise, in general, will give you a heightened feeling of well-being.
Jumping for just 10 mins a day will burn enough calories to remove a pound of fat a month with no change in diet if you eat at your maintenance caloric intake level. This may not sound like much, but hey, it’s only 10 minutes per day! And it’s fun!
So yes, a mere 10 mins a day is enough to help:
- Build muscle in your legs
- Tighten and tone your core
- Increase Stamina
- Work out your heart and lungs
- Burn some fat
- Improve balance and coordination
- And more..
How Much Is Too Much Trampoline?
Moderate, 10-30 minute trampoline workouts are safe to do daily, and will yield great results over time.
The trampoline is quite low impact, and will not put too much stress on your joints if you are careful not to lock out or overextend your knees.
If you start to experience any dizziness or discomfort, stop and consult your doctor, as you should before embarking on any fitness regimen.
Listen to your body. If you are sore and not recovered, either skip a day or do a shorter session. If you need to take a break or switch to a different form of exercise for a while, like jump rope or elliptical, just do it. Be sure to stretch before and after, and be careful to stay centered on the trampoline.
In Conclusion
if you live in a city of any decent size, you may well have access to a trampoline gym, or a trampoline park. If nothing else, you can buy your own. Entry level trampolines have become very affordable in recent years, just be sure to observe the maximum weight limit. My kids have a 12′ trampoline in our backyard. The weight limit is 300 lbs, so that’s safe for me (190 lbs) and one of my kids (70-80 lbs).
Some common models have a smaller weight limit, and so check what you are getting especially if you are very heavy. Maybe start with walking if you’re north of 270 lbs. But when you are ready to jump on the trampoline, you are in for an awesomely productive lower body and core workout. You’ll enjoy your workouts more if they’re fun, and you’re more likely to exercise for longer. So get out there and feel the burn in your quads and calves!
Related Questions:
How Long Should I Jump Rope For?
If you want to get lean, fast, then jump rope might be your golden ticket. You can burn 3 times as many calories as you will jumping on a trampoline! A 10 minutes jump rope session each day is like running a mile – a rather fast mile too! 30 minutes a day and you’re melting off the fat. Of course, it depends on your ability/fitness level, and your exact goal. Read more about exactly how long you should jump rope here.
What’s The Best Way To Do 200 pushups?
The push-up is the most accessible form of resistance exercise out there. You can do them virtually anytime, anywhere, and you’ll be hard pressed to find a more effective exercise. Doing push-ups regularly will pay high dividends, especially once you get to where you do 200 reps each session. 200 push-ups seems to be the magic number where you will get the maximum benefit, and beyond which lurk diminishing returns. So how do you get to 200 reps without killing yourself? Break it down into small sets with a small rest in between. I would recommend 10 per minute for 20 minutes. Read more about this approach here.
