Blog Fitness Workouts 10 Rebounding Benefits That You Probably Didn’t Know About

10 Rebounding Benefits That You Probably Didn’t Know About

Think trampolines are only suited for kids and backyard fun? You might want to think again! Believe it or not, rebounding (jumping on a mini-trampoline) can be an excellent form of exercise for people of all ages.


When it comes to choosing an exercise, many consider the ease of starting and staying with the program. That’s the first reason why rebounding is so great

You can start slowly, at your own pace, and work up to a more vigorous workout. And you don’t need any special equipment or gear – just a mini-trampoline and some comfortable clothing.

Here are 10 other rebounder benefits that may surprise you, and tips on how to get started.

1. Rebounding Is Easy On The Joints

If you have joint pain or are concerned about impact exercise, rebounding is a great low-impact option. The trampoline’s surface absorbs some of the shocks as your feet hit the mat, making it easier on your knees, hips, and back.

2. Rebounding Can Help You Lose Weight

Weight loss comes down to burning more calories than you consume (7). And rebounding is an excellent way to rev up your calorie burn (3).

As you jump, your muscles have to work harder to control the up-and-down motion. This increased muscle activity means you’ll burn more calories both during and after your workout.

Additionally, this exercise may boost your metabolism and improve your resting metabolic rate. What does that mean? You’ll continue to burn calories at a higher rate even when you’re not working out.

Of course, you’ll have to make other modifications to your diet and lifestyle to see lasting results (19). But rebounding can help give you the edge you need to reach your goals.

3. Rebounding Is A Total-Body Workout

Most forms of cardio only work the lower body. But rebounding uses both the upper and lower body, making it a true full-body workout.

As you jump, your arms naturally swing to help generate momentum. This helps tone your upper-body muscles, including your shoulders, back, and core.

Read More: Biceps Exercises For Women: 15 Moves To Grow Stronger, More Defined Arms

rebounding benefits

4. Rebounding Is Great For Cardiorespiratory Health

Regular exercise is essential for maintaining a healthy heart. It not only helps reduce your risk of heart disease but can also improve your cholesterol levels and blood pressure (2).

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Body Composition Exercises: A Foolproof Way To Encourage Weight Loss And Shape A Stronger Body

Rebounding is an excellent cardio workout. As you jump, your heart rate will increase, and you’ll start to breathe heavier. Your body will also use more oxygen, which is great for overall cardiovascular health

By lowering low-density lipoprotein and increasing high-density lipoprotein, rebounding can also help improve your cholesterol levels (10).

Your breathing capacity will also increase with regular cardio exercise. You’ll be able to take in more oxygen with each breath, which can help improve your endurance and stamina (20).

5. Rebounding Can Boost Your Mood

Exercise is a proven mood booster (5). And rebounding is no exception. The increase in heart rate and blood flow can help improve your energy levels and mental clarity. 

This exercise also encourages blood circulation by increasing the capillary count in your muscles. This helps deliver more oxygen and nutrients to your cells, which can improve your energy levels (20).

Plus, the endorphins released during exercise can help reduce stress and anxiety (4).

6. Rebounding Can Help Improve Balance And Coordination

As you get older, your balance and coordination may start to decline (1). This can make everyday activities like walking or climbing stairs more difficult. 

And it’s not only older adults who are at risk – not moving your body can lead to a loss of muscle mass and bone density, which can make you more susceptible to falls.

Rebounding helps improve balance and coordination by improving your brain’s responsiveness to the vestibular system. This system is responsible for your sense of balance and helps you keep your body upright (8).

By improving coordination between the proprioceptors in the joints and enhancing the transmission of signals to the brain, rebounding can help you stay balanced and coordinated.

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rebounding benefits

7. Rebounding Can Aid Lymphatic Circulation

The lymphatic system is a network of organs, nodes, and vessels that help remove toxins, waste, and other unwanted material from the body. This system relies on the movement of muscles to circulate lymph fluid (11).

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Rebounding can help move this fluid and improve circulation. As you jump, the contraction of your muscles helps pump lymph fluid through your body. This increased circulation can help remove toxins and waste from your cells, which can improve your overall health (16).

8. Rebounding Strengthens Your Musculoskeletal System

Your musculoskeletal system is made up of your bones, joints, muscles, ligaments, and tendons. This system supports your body and allows you to move.

Rebounding helps strengthen this system by improving bone density and joint health. Jumping increases the gravitational load on your bones, which helps stimulate the production of new bone cells (14). This can help reduce the risk of osteoporosis and other age-related diseases.

Jumping also helps improve the shock-absorbing capabilities of your joints. This can help reduce the impact of jarring movements and prevent joint damage.

Strengthening the musculoskeletal system can slow down atrophy, which is the loss of muscle mass and bone density (12). This can help you stay active and independent as you age.

9. Rebounding Can Boost Your Immune System

Regular exercise has been shown to boost the immune system (17). And rebounding is no exception. This exercise can help improve circulation, which helps deliver more oxygen and nutrients to cells. It can also help remove toxins and waste from your body.

The increased circulation and removal of toxins can help improve your body’s ability to fight infection. This can help you stay healthy and reduce your risk of developing illnesses.

10. Rebounding Can Improve Digestion

The effects of exercise on the digestive system depend on several factors, including the type of exercise being performed, the intensity of the activity, and an individual’s digestive health. In general, moderate exercise is more likely to be beneficial than strenuous exercise.

Rebounding on a mini-trampoline is a fun, easy way to get some gentle exercise while improving your digestion.

There are a few different ways that exercise can positively affect digestion. Consistent exercise can improve blood flow to the digestive organs, which can help to keep things moving along (15). 

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Second, exercise can help to strengthen muscles in the digestive tract, which can help to move food through the system more efficiently. Finally, exercise can promote a healthy gut bacteria balance, which can lead to better overall digestion (6).

While exercise can have some positive effects on the digestive system, it’s important to be aware of the potential downside as well. Strenuous exercise can lead to gastrointestinal problems like diarrhea or indigestion (18).

Read More: Pilates For Posture: How It Works And The Best Exercises To Do

rebounding benefits

How To Get Started With Rebounding

If you’re interested in trying rebounding, there are a few things you need to know before you get started.

First, make sure you have the right equipment. You’ll need a rebounder – also known as a mini trampoline – and a mat to protect your floor. You can find rebounders and mats at most sporting goods stores. 

The ideal rebounder is one that is made of sturdy materials and has a spring-loaded frame. Quiet performance is also a must, as you don’t want to disturb your neighbors.

Second, clear an area in your home where you can safely rebound. You’ll need enough space to jump without hitting anything. If you’re short on space, a foldable rebounder is a good option.

Thirdly, you’ll learn the basic bouncing technique:

  1. Start by standing in the center of the rebounder with your feet shoulder-width apart.
  2. Bend your knees and lower your hips into a quarter squat. 
  3. From here, jump straight up into the air. As you land, bend your knees to absorb the impact. Then immediately jump again. 
  4. Vary your movements to keep your body guessing. You can try different jumping patterns, such as side-to-side, front-to-back, or circles.

You may want to consider a group class or personal training session to learn proper form and technique. Rebounding is a low-impact exercise, but you still need to use proper form to avoid injury.

Fourthly, prepare a routine. You can find a variety of rebounder routines online or in exercise books. Or you can create your routine based on your fitness goals. Following a consistent routine will help you see results faster.

See also
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Finally, start slow and gradually increase the intensity of your workout as you get more comfortable with rebounding. It’s important to listen to your body and not overdo it.

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rebounding benefits

Techniques That Will Keep You Injury-Free

Rebounding is a low-impact exercise, but you can still get injured if you don’t use proper form. Here are a few tips to help you stay safe while rebounding:

Start Out With Handle Bars

Don’t overestimate your balance. If you’re a beginner, start by using the handlebars to help you keep your balance. As you get more comfortable, you can try rebounding without them.

Wear Proper Footwear

Make sure you wear supportive, shock-absorbent shoes. Running shoes or cross-trainers are ideal. Avoid shoes with hard soles, such as court shoes.

Keep Your Body Loose

Don’t tense up your muscles while you’re rebounding. This can put unnecessary strain on your joints and muscles. Instead, keep your body moderately relaxed and let the rebounder do the work.

Land Softly

When you land, bend your knees slightly to absorb the impact. Try to land softly on your mid-foot or ball of your foot. Avoid landing on your heel, as this can put stress on your knees.

Avoid High-Impact Moves

High-impact moves, such as double jumps or flips, can jar your body and lead to injury. Stick to low-impact moves until you’re comfortable with rebounding.

Beware Of Overuse Injuries

Like any exercise, rebounding can lead to overuse injuries if you do the same moves repetitively for every workout (13). To avoid this, vary your routine frequently. This will help keep your muscles and joints from getting too sore.

Stop If You Feel Pain

If you start to feel pain, stop immediately and rest. Rebounding is a low-impact exercise, but it’s still possible to overdo it. Listen to your body and take breaks when you need them.

Frequently Asked Questions About Rebounding

Q: Will Rebounding Tone My Body?

A: Yes, rebounding can help tone your body. It can boost your metabolism to help you burn fat. The jumping motion engages multiple muscle groups, which can help tone your legs, arms, and core.

See also
Pre-Workout Stretches: Preventing Injury, Pain And Strains The Right Way

Q: How Often Should You Rebound?

A: You can rebound as often as you like, but most experts recommend 3-5 times per week. This will give your body enough time to recover between workouts.

rebounding benefits

Q: How Many Minutes A Day Should You Rebound?

A: The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity cardio per week (9). This equates to about 20 minutes a day. But since you shouldn’t exercise daily without a break, 3-4 sessions that are at least 50 minutes each would be ideal.

Q: Is Rebounding Good For Your Joints?

A: Yes, rebounding is low-impact and can help improve joint health. The jumping motion helps lubricate your joints and keep them mobile. This can help reduce stiffness and pain.

Q: Does Rebounding Help The Lymphatic System?

A: Yes, rebounding can help improve lymphatic circulation. When you jump on a rebounder, the impact helps move fluid through your lymphatic system. This can help reduce swelling and inflammation. It also helps your body get rid of toxins more efficiently.

Q: How Long Does It Take To See Results From Rebounding?

A: Some results, like mood enhancement, can be seen almost immediately. Other results, like weight loss, may take 3-4 weeks to notice. The best way to see results is to be consistent with your workouts and eat a healthy diet.

Q: Is Rebounding Safe For Everyone?

A: Most people can safely rebound, but there are a few exceptions. If you have joint problems or a history of injuries, you should talk to your doctor before starting any new exercise program.

Rebounding is also not recommended for pregnant women or people with heart conditions. If you have any concerns, please consult your doctor before beginning.

The Bottom Line

Rebounding is a great way to get fit. It’s low-impact, so it’s easy on your joints. It’s also an effective cardio workout that can help you burn calories and improve your cardiovascular health. Plus, it’s a fun way to exercise. 

Be sure to use proper form to avoid injury. And start slowly, gradually increasing the intensity of your workouts as you get more comfortable with rebounding.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Balance and Aging (2009,
  2. Cardiovascular Effects and Benefits of Exercise (2018,
  3. Effect of Rebound Exercises in Overweight Individuals on BMI, Waist-Hip Ratio and Lung Functions : Randomized Control Trial (2018,
  4. Effects of Exercise and Physical Activity on Anxiety (2013,
  5. Exercise for Mental Health (2006,
  6. Exercise influence on the microbiome–gut–brain axis (2019,
  7. Fat loss depends on energy deficit only, independently of the method for weight loss (2007,
  8. How does our sense of balance work? (2010,
  9. How much physical activity do adults need? (2022,
  10. Influence of a mini-trampoline rebound exercise program on insulin resistance, lipid profile and central obesity in individuals with type 2 diabetes (2018,
  11. Lymphatic System Flows (2019,
  12. Muscle and Bone Mass Loss in the Elderly Population: Advances in diagnosis and treatment (2018,
  13. Overtraining Syndrome (2012,
  14. Physical Activity and Bone Health (2014,
  15. Potential benefits and hazards of physical activity and exercise on the gastrointestinal tract (2001,
  16. Regulation of Increased Blood Flow (Hyperemia) to Muscles During Exercise: A Hierarchy of Competing Physiological Needs (2015,
  17. The compelling link between physical activity and the body’s defense system (2019,
  18. The impact of physical exercise on the gastrointestinal tract (2009,
  19. Weight-Loss and Maintenance Strategies – Weight Management (2004,
  20. Your lungs and exercise (2016,
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