How Many Calories Does Jumping On A Trampoline Burn | 2022 Calculator (2022)

Trampolining is one of the best exercises you can do – it provides fun, low-impact cardio that is more effective than jogging or a similar workout on solid ground. But what does all that really mean? And how many calories does jumping on a trampoline burn? Keep reading if you want to learn more about trampoline training, or you are just looking for some variation to keep your daily workout interesting.

Whether you are bouncing with your kids on the backyard trampoline, or doing a guided trampoline workout on a rebounder, you will burn lots of calories and find that it is good for your body in all sorts of other ways too.

Table of Contents

What Are The Benefits Of Trampoline Exercise?

It’s not just about burning calories – there are so many health benefits to trampolining! Here are just a few.

Good For The Heart

Trampolining is a great cardio workout. This means that not only does it burn calories, but it improves your circulatory system and promotes heart health too.

(Video) Comparison: Highest Calorie-Burning Exercises

Improves Core Strength

Trampolining is one of the few exercises that works your whole body. It is particularly good for core strength, because you have to use your core at all times to maintain balance!

Core strength is vital to prevent back pain, improve balance, and for general fitness.

Helps The Immune System

Your immune system is your first line of defense against illness and toxins. A core component of this is the lymphatic system, which consists of a fluid known as lymph. A trampoline session increases lymph flow up to 15x, thus improving the functioning of the immune system!

Easy On The Joints

Running or jumping on solid ground is a high-impact activity, causing shocks to travel up your legs and strain your joints. When exercising on a trampoline, the trampoline itself absorbs most of the shocks. This means less strain on your joints and lower risk of injury.

Trampolining And Losing Weight

How Many Calories Does Jumping On A Trampoline Burn | 2022 Calculator (1)

We have established that a jump on a trampoline is great for your body. But what about losing calories?

What Is MET?

The MET, or the Metabolic Equivalent of a Task, is the rate at which a person expends energy relative to their mass, while doing a particular physical activity. An MET of 1 is equivalent to a person’s energy expenditure while sitting still. An MET of 2 is double that, an MET of 3 is three times that, and so on.

What Is The MET Of Trampolining?

While both are great for your body, there is a big difference in MET between jumping for fun and doing a vigorous workout.

Recreational Trampolining

Jumping recreationally has an MET of approximately 3.5. You can calculate the number of calories burned doing any physical activity with the following formula:

  • Calories burned per minute = (MET x body weight in kg x 3.5) ÷ 200

Therefore, for an adult weighing 120 lbs (54kg), the equation would be:

  • Calories burned per minute = (3.5 x 54 x 3.5) ÷ 200

Which comes to 3.3. This means that in a 30 minute jumping session, you would burn 100 calories!

As you can see, the number of calories burned depends on your weight. If we put 180 lbs (82kg) into the formula:

  • Calories burned per minute = (3.5 x 82 x 3.5) ÷ 200

We get 5 calories per minute, so approximately 150 in 30 minutes.

Moderate Trampoline Workout

The MET of a moderate intensity trampoline workout is around 4.5. Therefore, if you weigh 120 lbs (54 kg), the equation would look like this:

  • Calories burned per minute = (4.5 x 54 x 3.5) ÷ 200

Which comes to 4.3 calories per minute, and approximately 130 in 30 minutes.

As always, simply plug in your body weight to the formula. By doing this, we can see that someone weighing 150 lbs would burn 160 calories, and someone weighing 180 lbs would burn 195.

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Vigorous Trampoline Workout

Studies have shown that an all-out trampoline workout has a very high MET of around 8. By plugging this into the formula, we learn that a 120 lb person would burn 225 calories, a 150 lb person would burn 285, and a 180 lb person would burn 345.

Some trampoline parks claim that you can burn up to 1000 calories in one hour from their classes! However, the exact number will depend on your weight.

(Video) Lose Weight Jumping with this Simple Trampoline Workout 🤸🏾‍♀️

What To Bear In Mind About Trampolines And Calories

The METs for burning calories above are averages, and the exact number for any workout depends on many factors. Therefore, we cannot tell you exactly how many calories you will burn in one session on the trampoline mat. What we can say is that a vigorous jump session will result in lots of calories burnt! And unlike other types of high-intensity physical activity, even though you’ll burn calories, it won’t cause any strain on the joints.

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Frequently Asked Questions

Jumping on a trampoline is definitely a good workout! It is a more efficient way to exercise than most cardio activities, meaning more calories burned for the same time spent exercising. On top of that, it is great for your lymphatic system, promotes heart health, improves core strength and much more!

Trampolining is a very good exercise for weight loss. As mentioned above, the number of calories burned trampolining is higher than when doing the same activity on solid ground. However, you probably won’t lose weight simply bouncing recreationally – but 30 minutes of squat jumps, seat drops and other trampoline exercises should do the trick!

Jumping on a trampoline is not bad for your knees. In fact, it is the perfect workout for you if you have sensitive joints. This is because the trampoline itself absorbs up to 80% of the shock from the impact of jumping. Exercises like running can cause knee strain because of the impact from the hard ground, but trampolining is gentle on your joints.


Working out on a trampoline is a great way to change up your workout routine, and it is beneficial in a whole host of ways. But how many calories does jumping on a trampoline burn? As a very rough estimate, a 30 minute moderate-intensity trampoline workout will result in 50-220 calories burnt. A more vigorous workout will see you losing calories to the tune of 300-445 in the same time, depending on your body weight. If you don’t have a trampoline to jump on yet, no problem – we have compiled a list of the top 8 trampolines here.

About the Author: Julia Laurie

How Many Calories Does Jumping On A Trampoline Burn | 2022 Calculator (2)

Growing up, I didn’t have a TV or much access to a computer, so most of my entertainment came from playing games outdoors. For that reason, I still have a soft spot for games you can play out in the sun, and that even your grandma and little cousin can join. Games like that get everyone laughing and always improve a family holiday or event. Not that they aren’t super fun with a bunch of friends over drinks as well! View my: Bio, Twitter & LinkedIn.

(Video) I burned 437 Calories in 20 MINUTES with this ADVANCED CELLERCISER | REBOUNDER | WORKOUT

View all post by Julia Laurie | Website


How many calories does 10 minutes on a trampoline burn? ›

So, depending on how hard you're working and your weight, in 10 minutes you'll probably experience somewhere between 50 and 150 calories burned on a trampoline.

How many calories do you burn jumping on a trampoline for 30 minutes? ›

During a 30-minute basic, low-intensity trampoline exercise session, a 135-pound person can expect to burn around 145 calories, a 150-pound person burns 160 calories and a 185-pound person burns 200 calories. These figures are on par with low-impact aerobic activities.

How many calories does trampoline jumping burn? ›

Blast fat

Due to its low impact nature, a 10 minute trampoline session can burn the same amount of fat as a 30 minute run. That's up to 1,000 calories an hour. Making it more effective to hang up your running shoes and pull on your favourite trampolining socks.

How long do you have to jump on a trampoline to burn 500 calories? ›

Using a trampoline for either recreation or exercise burns calories, which is a step in the process of weight loss. One can burn 500 calories jumping on a trampoline in at most an hour. This is 20 minutes less than it takes to burn 500 calories walking, and about 10 minutes more than when running.

Is trampoline good for weight loss? ›

Yes, jumping on a trampoline exercises the whole body. The g-force that bouncing produced helps to build muscle and burn fat quickly. This firms up every part of your body – including legs, thighs, arms, hips, and stomach. It also has the added benefit of improving agility and balance!

How long do you have to jump on a trampoline to lose 1 pound? ›

Since each pound is worth 3,500 calories, your body needs to burn off an additional 3,500 calories above beyond the calories it uses for daily functions to lose a pound. That means you'd have to jump for at least eight hours to burn off a pound of weight.

Is 10 minutes of rebounding equals? ›

A NASA study found that 10 minutes of jumping on a trampoline is the equivalent of a 30 minute run. The fact is exercising on a trampoline take less time than running. If you're a busy parent who struggles to find time to exercise you can go for a quick jump right in your backyard!

Is a trampoline better than running? ›

Exercise Like An Astronaut

A NASA study found that trampoline jumping is 68% more efficient than running or jogging. In fact, it proved to be the best exercise to rebuild the lost bone tissue of astronauts whose weightless state caused them to lose 15% of their bone mass.

How can I burn 1000 calories in an hour? ›

While sprint interval training and circuit training are perhaps the most efficient methods of burning 1,000 calories in an hour, other cardiovascular activities are also effective. Boxing, dancing, jumping rope, rowing and swimming are also great workouts.

How many calories does 15 minutes on a trampoline burn? ›

Calories burned on a trampoline per minute (recreational)
Weight (lbs)Time (minutes)
4 more rows

Does rebounding get rid of belly fat? ›

You can simply bounce up and down to see weight loss and tone the muscles of your legs, lower abdomen, thighs, and buttocks, but, if you work in additional movements, you can tone other parts of the body. One of the best exercises you can do on your mini trampoline to target your belly fat is oblique twists.

Does rebounding tone your bum? ›

As well as the fun element, rebounding is an incredible way to tone your bum, legs and core – to keep your balance and power your body upwards you need some serious stability, and your lower body will be firing.

What happens if you jump on a trampoline everyday? ›

They can help you develop better balance, coordination, and motor skills. These exercises target your back, core, and leg muscles. You'll also work your arms, neck, and glutes. Research shows that trampolining has a positive effect on bone health, and it may help improve bone density and strength.

How do you lose belly fat on a trampoline? ›

How to Lose Your Tummy With Trampoline Exercises - YouTube

Is rebounding better than walking? ›

Rebounding burns more calories. On average, a 30-minute rebounding session will burn significantly more calories than a 30-minute walk. If you're trying to decide which exercise will boost your calorie deficit and improve your weight loss, then rebounding is probably the way to go.

How long should you jump on a trampoline? ›

It's designed for all fitness levels, and for best results, I suggest you try bouncing for 25–30 minutes three times per week. My number-one tip for getting the most out of a mini trampoline workout is to always press into your heels.

How can I burn 500 calories in 30 minutes? ›

12 Best Exercises To Burn 500 Calories In 30 Minutes
  1. HIIT (High-Intensity Interval Training) ...
  2. Zumba/Dancing. ...
  3. Kickboxing. ...
  4. Swimming. ...
  5. Running/Sand Running. ...
  6. Weight Training. ...
  7. Rope Jumping. ...
  8. Body Weight Workouts.
7 days ago

What burns the most calories in an hour? ›

Running burns the most calories per hour. But if running isn't your thing, there are other calorie-burning exercises like HIIT workouts, jumping rope, and swimming. You can do any combination of these exercises according to your preferences and fitness level.

How many steps burns 500 calories? ›

Good for you! It takes 20 steps to burn 1 calorie, therefore walking 10,000 steps burns off about 500 calories, which can then be added to your total calorie budget for the day. The recommended daily calorie requirement is 1,800 for an average female and 2,200 for an average male.

How long does it take to see results from rebounding? ›

The results were published in the ​International Journal of Preventative Medicine​ in July 2016. These findings show that you can expect to lose weight within 12 to 20 weeks of starting a rebounding exercise program.

Has anyone lost weight rebounding? ›

One of the main reasons why rebounding is so effective at helping people lose weight is because it provides both a cardio workout and muscle building. This allows you to burn more calories (and ultimately lose more weight) than if you just did one or the other.

Is rebounding better than running? ›

The study, released by the International Journal of Sports Science, revealed that rebounding exercise is twice as effective at improving aerobic fitness and 50% more efficient at burning fat than running.

Is it OK to rebound every day? ›

There's no set guideline for the number of days to incorporate rebounding into your routine. A 2018 study showed that participants who exercised on mini-trampolines for as few as three days a week saw big benefits, like increased running speed. How long you jump each session is really up to you and your fitness level.

Does rebounding tone your legs? ›

Rebounding is wonderful for your lower body, particularly when it comes to toning and shaping your legs, thighs and buttocks. Think about it: When you're jumping up and down, your legs are constantly working to help you maintain balance, as well as helping to control each jump.

Does a trampoline tone your body? ›

Rebounding offers a multitude of benefits: On the surface, it works to keep the entire body, particularly the core, legs, glutes, and back muscles, toned and strong. “Although it does wonders for weight loss, the benefits you can't see are the most valuable,” says Dong.

Is trampoline good for knees? ›

Jumping on a trampoline reduces the impact on the spinal column and joints by up to 90 percent compared to exercise on hard surfaces! This way, you avoid unnecessary injuries and aches and train safely and with a lot of fun.

How many minutes of jumping on a trampoline equals a mile? ›

4) It's also highly efficient. Studies show that jumping on a trampoline burns about 20 percent more calories than jogging at five miles per hour. And according to Parvati Shallow, teacher of ESP Wellness Center's new trampoline class, six minutes on the rebounder can equal one mile of jogging.

Should adults jump on trampolines? ›

Jumping on a trampoline can be fun for kids and adults alike. It also increases your heart rate and involves muscle strength, so it doubles as a form of exercise.

Can you burn 2000 calories a day? ›

It is possible to burn 2,000 calories per day. Getting your metabolism to fire so you burn 2,000 calories a day is quite achievable, especially if you're a moderately active healthy adult. Your body uses calories for basic biological activity, such as breathing and pumping blood.

How far must you walk to burn 1000 calories? ›

A rule of thumb is that you burn about 100 calories per mile for a 180-pound person and 65 calories per mile for a 120-pound person. Your walking speed matters less. To burn 1000 calories then, you'd need to walk for 10 miles as a 180-pound person.

Can I burn 500 calories in an hour? ›

Several activities can help you burn 500 calories or more in an hour including dancing, outdoor work, swimming, sports, bike riding, going to the gym, high-intensity interval training and working out using a punching bag. Shedding those pesky pounds is a daunting challenge for most of us.

Is 10 minutes of rebounding equals? ›

A NASA study found that 10 minutes of jumping on a trampoline is the equivalent of a 30 minute run. The fact is exercising on a trampoline take less time than running. If you're a busy parent who struggles to find time to exercise you can go for a quick jump right in your backyard!

How many calories does 15 minutes on a trampoline burn? ›

Calories burned on a trampoline per minute (recreational)
Weight (lbs)Time (minutes)
4 more rows

Does jumping on a trampoline burn more calories than running? ›

Calorie Burning

You may be surprised to find out that trampoline jumping burns more calories than running.

How many calories do you burn on a small trampoline? ›

During the mini trampoline workouts, men burned an average of 12.4 calories per minute and women burned 9.4 calories per minute (not including the warm-up and cool-down portions), which is equivalent to running 6 mph on flat ground or biking at 14 miles per hour, according to the study.


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