Categories / Functional & athletic
Trampolining
Gym-based trampoline training.
How to start
Join a beginner session at a trampoline club or park with a coach. Learn to bounce, stop and land safely.
How to progress
Learn basic shapes then simple moves.
What the evidence says
Evidence: limited
We found no trials of this particular activity. It is a skill-based activity with aerobic and balance demands.
Take care: Falls can injure the neck and back. Use a coach, avoid somersaults without training and never share a trampoline.
Sources
12-week starter plan
A weekly coached session.
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 4.5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Learn from a coach.
- One person at a time.
- Stop when tired.
Common mistakes
- Attempting flips unsupervised.
- Sharing the trampoline.
- Bouncing tired.
Kit and cost
Moderate Approximate UK prices.
- A session fee (about £8 to £15)
- Grip socks
- Comfortable clothing
Frequently asked questions
Is it safe?
It is, with coaching and one person per trampoline.
Is it for adults?
Yes.
Is it a workout?
Moderate.
Good for: Skill Fun & social Power & speed
Compare with similar options
| Trampolining | MovNat (Natural Movement) | Functional Fitness | Animal Flow | |
|---|---|---|---|---|
| Typical session | 45 min × 1/wk | 60 min × 2/wk | 45 min × 3/wk | 30 min × 3/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Moderate cost | Low cost | Low cost | Low cost |
| Equipment | Specialist kit | No equipment | Basic kit | No equipment |
| Impact | Medium impact | Medium impact | Low impact | Low impact |
| Fitness needed | Some fitness | Some fitness | Any level | Some fitness |
| Evidence | limited | limited | moderate | limited |