Sportive workouts on an EXIT sports trampoline
16 december 2022

Sportive workouts on an EXIT sports trampoline

Trampolining is great fun to do. Better yet: it’s also good for your health. A NASA study shows that trampolining is almost 70% more effective than other cardio exercises, such as running or cycling. So what are you waiting for? Below we’re lining up three trampoline workouts you can do on our sports trampolines.

3x trampoline workout

With these series of exercises, you can create your own workout. Alternate the jumps or vary the length and intensity of the workout. The important thing is that you perform the exercises well; you don't necessarily have to do the highest jumps. Have fun and good luck!

1. Warm-up exercises

→ Step onto the trampoline and stand in the middle. Bend your arms slightly and gently bounce up and down while keeping your knees slightly bent. The feet don't come off the ground! This is how you work on your balance and posture.
2 minutes
→ Once you’ve warmed up a bit, you can pick up the pace and start jogging on the trampoline. You make a running motion with your arms moving with you. As you lift your knees a little higher, the exercise gets harder.
30 seconds to 1 minute
→ Jump up and bring your arms above your head. Pull your knees up towards your chest and touch them with your hands. Land on both feet again.
30 seconds, jump quietly for 30 seconds and do another set of 30 seconds
→ Make star jumps: jump up with your legs together, at the top you extend your hands and legs to a star position and land again with your legs together.
30 seconds, jump quietly for 30 seconds and do another set of 30 seconds
→ Jump on one leg: set off with one leg and switch to the other leg on the next jump. Try to get higher and higher. The higher you get, the more power you need.
30 seconds of small jumps, build this up to 30 seconds of higher jumps and finish with a set of 30 seconds of small jumps
→ Shake your arms and legs nice and loose while making small jumps with your feet on the jumping mat.
30 seconds

2. Fitness exercise l

Do each exercise for 60 seconds and rest for 30 seconds between exercises. You can repeat this set of exercises if you still have the energy. Above all, listen to your body.


Turn jump 
Jump up with both feet at the same time and twist the lower body to the right and move the arms sideways to the left. Keep your upper body straight forward and tighten your abdominal muscles. On the next jump, turn the other way.
Pike jump 
Jump up with straight legs and bring your arms above your head. At the top of the air, straighten your legs and tap your toes. Land on both feet again.
Split pike jump 
A variation of the Pike jump: jump high in the air, spread your legs, and bring your arms above your head. At the highest point of the jump, tap your toes. You land as you started this jump.
Jumping Jacks 
Jump up to spread position and simultaneously move your arms above your head. Then jump back to the starting position and bring your hands together behind your back. The faster the change between these two positions, the more intense the exercise.
High knees 
Keep your arms alongside your body. Bring your right knee up and simultaneously move your right arm up with it. Then do this with your left knee and arm. Repeat this exercise. Make sure your arms move well with you. And the faster you go: the more effective it is!

3. Fitness exercise ll

These fitness exercises on the trampoline are a bit more difficult. They require more experience on the trampoline, so make sure you are familiar with trampoline jumping. Combine this workout with the jumps from Fitness Exercise I l to create a different workout each time.

Do each exercise for 30 seconds and rest for 30 seconds between exercises. You can repeat this workout if you still have the energy.


Squat Jumps 
Start with your feet shoulder-width apart on the jumping mat and go into a deep squat. Your toes point slightly outwards and your knees are at the level of your ankles. From this position, jump up as high as you can. At the same time, move your arms above your head. When you land, bend through your knees to a deep squat and bring both hands back along your body. After this, jump back up immediately. Jump more slowly the first few times so you get the hang of it.
Tapping toes 
Jump up and bring both knees up towards your chest together. Make yourself small and tap your toes. First do this every other jump to get used to the exercise. Then tap your toes with each jump.
Power bounce 
During the power bounce, you jump on the trampoline with two feet at the same time. In this exercise, you put in quite a lot of power, making the jump rather intense. Jump from left to right and from front to back. Make yourself long and try to have as short a contact with the trampoline as possible.
Hands and Knees Jump 
Jump up with your arms extended and land on the trampoline on your hands and knees. Keep your back straight and make sure your hands and knees are firm when landing. Try this exercise slowly first to find the right posture. If it goes well, try doing this exercise a little higher or more often.

Cooling down 

After these intense jumps, it’s recommendable to finish with a proper cooldown. This ensures a better recovery, prevents injuries and your heart rate returns to normal. Take your time for this. For example, make small jumps on the trampoline at a leisurely pace and shake your arms and legs loose. When you can breathe normally again, the cooldown is over.

Meer weten? Bel, mail of chat met ons! 

Do you have any questions, for example about our EXIT sports trampolines? Let us know! Contact us through the chat, call 808 - 1893980 or send an email to info@exittoys.com. We are happy to help, so you can soon enjoy your swimming pool come rain or shine!

Sportive workouts on an EXIT sports trampoline
Written by: Liza

Welcome to EXIT Toys!

Our website uses cookies. We use functional, analytical, and tracking cookies to analyze traffic on our website and personalize content. This allows us to improve the user experience on the website.

By clicking 'Customize', you can learn more about the specific types of cookies and customize your preferences. By clicking 'Allow all cookies', you agree to the use of all cookies. You can find more information in our cookie policy.

Adjust Cookies

Necessary cookies are required to keep the website functional. These cookies ensure, among other things, that you can view images, log in, and place orders. Without these cookies, this is not possible
By collecting analytical cookies, we better understand how our website is used. With this data, we can adjust our website for an optimal user experience. The collection of this data is done anonymously.
Marketing cookies are used to track visitors across different pages they visit. The purpose is to display relevant information and advertisements to these users.
Allow all cookies
Allow selection