Rebounding, exercising on a mini-trampoline, is an effective form of cardiovascular exercise. This low-impact activity elevates the heart rate and engages multiple muscle groups. Rebounding definitively burns calories efficiently enough to be considered a serious component of a fitness regimen, providing an aerobic workout that is gentler on the joints compared to higher-impact activities.
How Rebounding Burns Calories
Calorie expenditure during rebounding occurs because the body must exert energy against gravity and the tension of the mat to bounce and maintain stability. This continuous muscular effort increases oxygen consumption, which is the direct mechanism for burning calories. The energy demand of an activity is often quantified using Metabolic Equivalents (METs), where one MET represents the energy used while resting.
Rebounding intensity generally falls within a moderate to vigorous range, translating to estimated MET values between 3.5 and 7.2, depending on the vigor of the bounce. A moderate intensity rebounding session can burn approximately 4.2 to 6.7 calories per minute. This means a 30-minute session at a steady, moderate pace could lead to a calorie burn in the range of 125 to 200 calories for an average person.
The exercise engages major muscle groups throughout the body, significantly contributing to the overall energy demand. Core muscles constantly work to stabilize the torso against the shifting forces of the bounce. Simultaneously, the glutes, quadriceps, and hamstrings are utilized to press into the mat and control the motion. Even a basic bounce activates these large muscle groups, sustaining the elevated heart rate necessary for aerobic calorie burning.
Factors That Adjust Your Calorie Burn
The actual number of calories burned while rebounding varies significantly due to personal and exercise-related factors. A major variable is body weight; individuals with greater mass require more energy to move, leading to higher calorie expenditure for the same duration and intensity. The total duration of the workout is also a direct factor, as a longer session naturally extends the time the body operates at an elevated metabolic rate.
Exercise intensity is the most controllable factor influencing calorie burn, ranging from a gentle “health bounce” to vigorous high-knee jumps. Incorporating high knees or fast-paced jogging motions significantly increases the MET value of the activity. Integrating arm movements or holding light weights also increases the effort required. This modification engages the upper body and increases the total muscle mass working, boosting energy consumption beyond the base rate of bouncing alone.
Rebounding Compared to Other Exercises
Rebounding compares favorably to many common aerobic activities, especially when considering its low-impact nature. For a person weighing about 150 pounds, brisk walking burns roughly 300 calories per hour, making moderate rebounding comparable or slightly more efficient per minute. Rebounding provides a substantial cardiovascular benefit without the joint stress associated with pavement pounding.
While moderate rebounding burns around 250 to 400 calories per hour, running at a moderate pace (6 mph) burns approximately 600 calories per hour for the same person. High-intensity running or jumping rope achieves a higher raw calorie burn rate than most rebounding routines. However, the low-impact advantage of rebounding allows people to sustain the exercise for longer periods or perform it more frequently, leading to a greater cumulative calorie deficit over time. Some research suggests that rebounding can be up to 68% more effective than jogging for cardiovascular benefit, while remaining gentler on the body.