A workout that feels like flying: Bungee fitness is perhaps the most dynamic and fun way to train strength, endurance and coordination.
You hang from elastic bungee cords attached to the ceiling – and use the rebound to perform jumps, turns and functional exercises.
The result? A joint-friendly, full - body workout with maximum fun and a real feeling of floating.
In this article, we explain how bungee fitness works, what advantages it offers, and show you some exercises you can start with immediately – ideally using the professional Atletica bungee systems, which perfectly combine safety and performance.
What exactly is bungee fitness?
Bungee Fitness (also called “ Fly Workout ”) originally comes from the dance and acrobatics sector and combines elements of cardio, functional training and aerobics.
The centerpiece of the training is the bungee cord system, which is mounted via a stable ceiling hook or a rack attachment.
You wear a special belt that is connected to the suspension via elastic bands.
This design relieves the body weight – at the same time you have to actively work against the tension.
That means:
- You float more lightly, move more fluidly,
- But you also need strength and stability to stay in control.
The training therefore acts simultaneously as a strength and balance workout – with the feeling of flying.
How exactly does bungee training work?
The principle is simple, but effective:
The elastic resistance of the bungee cords supports you in the upward movement, but challenges you with every landing and stabilization.
Depending on the type of exercise, you can achieve three effects:
- Strength training: The resistance of the bands works muscles throughout the entire body – especially legs, buttocks and core.
- Cardio effect: The jumping movements activate the circulatory system and boost fat burning.
- Coordination & Balance: Constant resistance forces you to keep your core active – a top core workout.
Atletica Bungee systems allow the resistance to be individually adjusted – to suit weight, training goal and experience level.
The advantages of bungee fitness
Gentle on joints: Thanks to the suspension, shock loads are minimized – ideal for knee or back problems.
- Effective full- body workout: Activates legs, core, shoulders and back simultaneously.
- High fun factor: The feeling of floating makes training feel more like dancing or playing.
- Calorie killer: 30 minutes of intense bungee training can burn up to 600 calories.
- Fast results: Just a few weeks improve strength, posture and body tension.
Atletica tip: Integrate bungee training as a change of pace from classic strength training – perfect for functional or corporate fitness rooms.
What you need for a bungee workout
For safe and professional training you need :
- Bungee strap (adjusted to height and weight)
- Elastic bungee cords with ceiling or rack mounting
- Carabiners and safety straps
- Atletica Power Rack or ceiling hook system for stable mounting
- Non-slip gym mat for floor exercises
The Atletica Bungee Sets offer a complete package for studios, businesses or home gyms – including a fastening system, safety clips and variable strap sizes.
The 5 best bungee fitness exercises
1. Bungee Squats (Supported Jump Squats)
Ideal for legs, buttocks and core.
This is how it works ' s:
- Wear the strap slightly tilted backwards.
- Go into a squat and jump dynamically.
- The strap cushions your fall and helps with landing.
- 3 sets of 12 repetitions each.
Advantage : Explosive leg training with low impact.
2. Flying Push-ups
For chest, shoulders and stability.
This is how it works ' s:
- Lean slightly forward, hands on the floor.
- Lower your upper body and push yourself up powerfully.
- The band helps with the upswing – you briefly “fly” upwards.
- 3 sets of 10 repetitions each.
Atletica tip: Use non-slip Atletica Gym Mats for a secure grip.
3. Bungee Lunges (Lunges with a Jump)
It trains legs, glutes, and balance.
This is how it works ' s:
- One leg in front, one in back.
- Go into a deep lunge and jump slightly as you come up.
- The bungee tension helps you land.
- 12 repetitions per side.
Effect : Power, explosiveness and stability in one.
4. Core Flys
A challenging core workout.
This is how it works ' s:
- Go into a slanted plank position; the bungee cord will hold you suspended.
- Perform small, controlled arm movements while maintaining core tension.
- 3 sets of 30 seconds each.
Goal : Maximum activation of the core muscles.
5. Bungee Burpees
Pure cardio – with a fun factor.
This is how it works ' s:
- From a standing position, get into a push-up position, then jump explosively upwards.
- The strap helps with the jump and cushions you on landing.
- 3 rounds of 10 repetitions each.
Advantage : Full- body workout with an endurance boost.
Training plan for your bungee workout
|
day |
focus |
Length of time |
Example exercises |
|
Monday |
Legs & Buttocks |
30 min |
Bungee squats, lunges, burpees |
|
Wednesday |
Upper body & core |
30 min |
Flying push-ups, core flies |
|
Friday |
Full Body & Cardio |
35 min |
Combination of all exercises |
Tip : Incorporate small jumping sequences or turning movements between sets – this improves balance and body tension.
Safety during bungee fitness
- Check fastening points regularly
- Please observe weight limits.
- Always work with warm-up and cool-down.
- Use soft floor mats (e.g. Atletica Gym Flooring ).
- Beginners: start under guidance or with slight resistance
Conclusion: Bungee Fitness – Train weightlessly, build strength
Bungee fitness uniquely combines fun, exercise and performance.
It is easy on the joints, effective and motivating – ideal for anyone who wants to train functionally and experience a feeling of freedom.
Whether you want to build muscle, lose weight or simply add variety to your training: With Bungee Fitness you literally take your workout to a new level.
Atletica – Quality that moves
With Atletica Fitness Systems , Power Racks , Gym Mats and Safety Belts you get everything you need for professional bungee training – whether in your home gym, studio or company.
Our systems are tested, durable and modularly expandable.
Discover the Atletica Bungee solutions now at atletica.de – and train weightlessly with the quality that moves you.
