Jumping on a trampoline, often referred to as rebounding, offers a unique and enjoyable way to engage in cardiovascular exercise. The activity has gained popularity because it delivers a robust workout while being gentle on the joints due to the shock absorption of the mat. This low-impact nature makes it accessible to a wide range of individuals seeking to increase their physical activity. Understanding the energy expenditure of this exercise is the first step in incorporating it effectively into a fitness routine.
The Baseline Calorie Burn Rate
The baseline energy expenditure during rebounding is calculated using the Metabolic Equivalent of Task (MET) value. This value measures the ratio of energy expended during an activity compared to energy expended at rest. For a person weighing approximately 150 pounds, a moderate-intensity rebounding session burns an estimated 250 to 400 calories per hour, or about 4 to 6.7 calories per minute. This moderate intensity generally corresponds to a MET value between 5.5 and 6.3.
Engaging in more vigorous bouncing, which involves a sustained higher heart rate and more dynamic movements, significantly increases this rate. High-intensity rebounding can elevate the MET value to 7.5 or higher, pushing the calorie burn closer to 550 calories per hour for the same 150-pound individual. For example, a 30-minute moderate session may burn around 275 calories, while a vigorous session can exceed 330 calories in the same duration. Rebounding provides a substantial aerobic workout comparable to many traditional forms of cardio.
Variables Influencing Energy Expenditure
The total calories burned is highly dependent on the jumper’s body weight, as moving a greater mass requires more energy expenditure against gravity. A heavier individual must exert more force to achieve the same jump height and duration, resulting in a higher caloric cost per minute. The duration of the session also directly impacts the total calorie burn, meaning a longer workout will always result in greater expenditure, provided the intensity is maintained.
The pace and intensity of the jumps are the most influential variable under the user’s control. A light, recovery-style bounce will have a much lower MET value than a continuous, high-speed jog in place on the trampoline. The type of equipment also plays a role, with miniature trampolines, known as rebounders, often requiring greater stabilizing muscle engagement due to their smaller, more focused bounce surface. This increased muscle activation can contribute to a slightly higher energy demand.
Comparing Rebounding to Other Exercises
Rebounding demonstrates comparable calorie-burning potential when measured against common exercises. For a 150-pound person, brisk walking burns approximately 300 calories per hour, which is at the low end of a moderate rebounding session. A moderate-paced run at 5 miles per hour burns around 576 calories per hour, placing it on par with a vigorous trampolining workout.
The efficiency of rebounding is noted because it can achieve a high cardiovascular output while significantly reducing the impact forces on the joints. Compared to running, the trampoline mat absorbs much of the shock, making it a more joint-friendly option. For instance, ten minutes of bouncing can offer a similar cardiovascular boost to 30 minutes of running, making it an efficient choice for high-return exercise.
Maximizing Your Calorie Burn
To significantly increase calorie expenditure during a rebounding session, focus on maximizing the intensity and incorporating dynamic movements. High-Intensity Interval Training (HIIT) is highly effective, which involves alternating short bursts of all-out effort with brief recovery periods. For example, a jumper might perform 30 seconds of maximal-effort jumps followed by 60 seconds of gentle bouncing, repeating this cycle for the duration of the workout.
Specific movements increase muscle engagement and elevate the heart rate more than a simple vertical bounce. Incorporating high knees or performing jumping jacks on the rebounder actively engages the legs and core muscles. Maintaining a tight core throughout the session improves balance and stability, further contributing to a higher energy cost. Adding upper body movements, such as pumping the arms or holding light hand weights, can also recruit more muscle mass and boost the total caloric burn.