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Can You Lose Weight by Jumping on a Trampoline? (Drills, Calculations, & Possibilities)

Looking to shed that extra weight you picked up on thanksgiving? Well, you are in for a lot of hard work.

As a guy who likes to stay fit, getting your desired body weight and keeping it stable takes a lot of dedication. And if you do not like hitting the gym, then shedding the extra weight can seem almost impossible.

Are In-Ground Trampolines Safer Tha...
Are In-Ground Trampolines Safer Than Those Above?

However, if you have a trampoline in your backyard, you might not have to go to the gym at all. Don’t get me wrong; there is no alternative to working out at a gym. But if you cannot find the time for it, spending a couple of hours on your home trampoline can dramatically accelerate weight loss.

I have always been a trampoline fanatic, and it is not solely because of its entertainment values. If you know what you are doing, you can get a pretty strong workout with it. But the key to an effective workout is to have a clear and concrete plan.

Those of us who know our way around a trampoline understand and appreciate how effective it is at helping you maintain your desired physique. And after you’re done with this article, you too will be able to use your trampoline to lose that extra weight.

Is Jumping on a Trampoline Good for Weight Loss

Though a trampoline is primarily designed for entertainment, it is a surprisingly effective tool for helping you lose weight.

As you know, there are a couple of different types of trampolines. But the most common ones for homeowners might be round trampolines.

You can also find round trampolines in different sizes. I, for instance, have a 14 feet trampoline out in the backyard for the kids to enjoy. But when it comes to trampoline exercises, I tend to gravitate more towards those small, mini-trampolines or rebounders.

Regardless of the size and design, a trampoline can help you lose weight quite effectively. A trampoline is considered a low-impact, high-yield exercise tool and is excellent at burning calories without making you feel too exhausted.

Can You Lose Weight by Jumping on a Big Trampoline?

Any trampoline that is bigger than 12 feet can be considered a “big” trampoline. And these trampolines are extremely effective at losing weight if you know what you are doing.

These trampolines have different weight capacities depending on whether they are designed for kids or adults.

If you plan on using the trampoline to lose weight, you want to make sure you are going for an adult trampoline with a higher weight capacity. Don’t worry. The kids too can have a go on it as long as you keep an eye on them.

You also want to make sure there are safety nets around the trampoline before you use it for exercise.

Big trampolines are typically a bit pricier compared to mini trampolines and are naturally not as portable. But the advantage here is that in addition to being a fantastic exercise tool, they can also be used for a fun afternoon. But your backyard needs to be big enough to accommodate it.

Does Jumping on a Mini Trampoline Help You Lose Weight?

A mini trampoline also called a rebounder, is designed entirely for fitness enthusiasts who want to have a healthy physique. So, it really should go without saying that it will help you shed some extra body weight.

In fact, there is a good chance that you will find one or two rebounders installed in your local gym because of how effective it is at burning calories.

The advantage of a mini trampoline is that it is extremely portable. Mini trampoline exercises are also a bit different than what you would do on a big trampoline.

Typically, rebounders don’t have as much bounce as a big trampoline. However, depending on the type of exercise, it is much more efficient for losing weight.

How to Lose Weight Jumping on a Trampoline

Jumping on a trampoline exercises the whole body. It offers an excellent aerobic workout and improves your muscle strength, enhances blood circulation, and also burns calories like flame burns oil. But if you are bouncing around mindlessly on your trampoline, you will not see the same results.

Yes, trampoline jumping is fun, but if your goal is to burn calories and shed weight, then you need a workout plan. And for best results, I would also recommend incorporating other forms of exercises like running or pull-ups into your routine.

Don’t go overboard trying to put everything together, though. You cannot run or jog on a trampoline, and trying to add that to your workout can often lead to disastrous results. There are hundreds of accidents each year because of trampolines, and trying to run or jog on them is a bad idea.

If your goal is to lose weight, there are a couple of trampoline exercises that you can incorporate into your daily workout. Let me give you a quick rundown of three of my favorite ones.

1. Straight Jumping:

Straight jumping should be pretty self-explanatory. You get on the trampoline and bounce up and down, keeping your body as straight as possible. If you have never jumped on a trampoline before, you might find it a bit difficult to keep your balance at first. Bending the knees and the arms slightly can help you stay upright.

The best thing about straight jumping is that you do not need to learn any difficult maneuvers. In fact, if I asked you to get on top of a trampoline and start jumping, you would be jumping pretty straight. And it is surprisingly effective at burning calories and accelerating weight loss.

2. Split Jumping

Split jumping combines two separate exercises into one package and offers you the benefit of both at once. This workout will really fire up your core, and it is fantastic at burning excess fat quickly. For this exercise to work, you will be doing a straight jump and stretching out your arms at the height of your jump.

Needless to say, you need to build up a fair bit of height to do the split jump effectively. And because of the intensity of this workout, make sure you do not overexert yourself. Personally, I go with 30 to 60 seconds of split jumping at a stretch and take a minute break in between.

3. Tuck Jumping

Tuck jumping can be a bit difficult for a beginner, but it can work wonders when you are looking to lose weight. You want to start by building up height with straight jumps. Then when you have a comfortable momentum, you can switch to tuck jumps.

For this exercise, when you are at the top of your jump, bring your knees as close to your chest as possible. Then let go as you are falling. You can alternately tuck one knee at a time and switch between them for more variations.

How Long Do You Need to Jump on a Trampoline to Lose Weight?

There is no easy way to explain how long you need to jump on a trampoline to lose weight. It depends on different variables such as your current body weight, your workout process, and also the size of the trampoline. So instead of giving you an exact timeline, let me show you how losing weight works.

It all has to do with calories and their balance in your body. Calorie, for those that don’t know, is the unit of energy, and it increases when you eat or drink. And when you exert yourself through physical activity, you spend it. Weight loss occurs when the number of calories you take is less than what you output.

This is what we call a calorie deficit. And when you are jumping on a trampoline to lose weight, you are essentially looking to get a decent level of calorie deficit.

There is a pretty simple way to calculate the number of calories burnt by jumping on a trampoline which can help you figure out how long you need to jump on a trampoline to see results. Here is the formula for burning calories.

Burnt Calories in 1 minute = (3.5 x MET x Body Weight in kg) ÷ 200

As you can see, the formula above will help you figure out how many calories you can burn per minute, depending on your body weight. The MET term that you see in the equation means measurement of energy which is a constant value depending on the type of activity you are doing.

For example, if you are jumping on the trampoline recreationally, the MET value would be 3.5. For an intense workout or competitive training, the MET value becomes 4.5.

With the above equation in mind, if your body weight is 82 kg, and you are jumping on the trampoline as part of a workout, then your calorie burn per minute would be

Calorie burnt = (3.5 x 4.5 x 82) ÷ 200 = 6.45.

So, to burn 500 calories, you need to jump for around 75 to 80 minutes on your trampoline. Needless to say, burning 500 calories a day takes time. You want to add different exercises that burn calories more intensely into your daily workout.

How Long Do You Have to Jump on a Trampoline to Lose 1 Pound?

To lose one pound of body weight, you need a calorie deficit of 3500 calories. Does that mean you can lose one pound as soon as you burn 3500 calories? Well, no, it is not that simple.

Whenever we eat food, we are intaking calories. And while we work or move, we are burning calories. So, to lose one pound, you need to make sure you are burning 3500 calories more than what you take in. And achieving this level of calorie reduction in a day is, needless to say, impossible.

For the most efficient weight loss, you should come up with a proper workout plan that allows you to burn 500 calories each day. That way, you will be able to lose that one pound of body weight in just a month.

However, if you are adamant about shedding weight fast, you can make your workout more intense and integrate other exercises into your routine. By achieving 1000 calorie reductions per day, you will be able to lose 2 pounds of weight in a week.

Health officials state that losing one or two pounds of body weight a week is safe. But trying to burn a higher number of calories to lose more weight is not advisable. It can severely weaken you, and if you get sick attempting it, there is no point in trying it in the first place.

How Much Weight Will I Lose Jumping on a Trampoline?

Using a trampoline for weight loss is possible. In fact, jumping on a trampoline is a great way to burn calories and lose weight. But it all depends on the type of workout you are doing, your diet, and also your current body weight. The amount of weight you lose in the end is entirely up to you.

There are ways to make the process go faster. For example, you can go on a protein-heavy, healthy diet and do other forms of exercise like running or rowing. That way, you will get more energy to bounce on the trampoline for longer, resulting in greater calorie burn and faster weight loss.

Research shows that it is possible to burn around 400 to 500 calories by jumping on a trampoline daily. But bouncing aimlessly on your backyard trampoline will not cut it. For that, you need a proper workout plan, a good diet, and enough willpower to follow through with it.

So, if you do not want to go to the gym but still want to lose weight, a trampoline can help you out quite a bit. I would recommend adding some extra exercises to your routine, but let’s start one step at a time. Cheers!

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