Categories / Functional & athletic
Rebounding (Mini-Trampoline)
Bouncing on a small trampoline.
How to start
Stand on a mini trampoline and bounce gently with your feet staying on the mat. Use a stability bar if you need to.
How to progress
Add time and moves such as jogging on the spot.
What the evidence says
Evidence: limited
A 2026 pooled analysis of nine studies (234 overweight adults) found that rebound exercise reduced body mass index and improved balance, but only programmes lasting more than 12 weeks showed significantly greater effects. The studies were small.
Take care: Use a stable trampoline with a handrail if balance is poor. Avoid it with pelvic floor problems, osteoporosis or recent surgery without advice.
Sources
12-week starter plan
Short, easy sessions most days, building over 12 weeks.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Use a handrail.
- Keep your feet on the mat.
- Stay for 12 weeks or more.
Common mistakes
- Bouncing too high.
- Using a wobbly trampoline.
- Quitting early.
Kit and cost
Low to moderate Approximate UK prices.
- A mini trampoline (about £40 to £150)
- Supportive shoes or bare feet
- A stability bar (optional)
Frequently asked questions
Does rebounding help weight loss?
A pooled analysis of nine small studies found lower BMI and better balance, but only after 12 or more weeks.
Is it low impact?
It is gentler than running.
Is it safe?
Use a stable trampoline.
Good for: Heart & fitness Fun & social Joint-friendly
Compare with similar options
| Rebounding (Mini-Trampoline) | Hula Hooping | Trampolining | Functional Fitness | |
|---|---|---|---|---|
| Typical session | 20 min × 4/wk | 20 min × 3/wk | 45 min × 1/wk | 45 min × 3/wk |
| Effort | ●●○○○ | ●●○○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Moderate cost | Low cost |
| Equipment | Some equipment | Basic kit | Specialist kit | Basic kit |
| Impact | Low impact | Low impact | Medium impact | Low impact |
| Fitness needed | Any level | Any level | Some fitness | Any level |
| Evidence | limited | limited | limited | moderate |