Jumping, sweating, laughing – Jumping Fitness is the perfect full - body workout for anyone who loves variety and energy. Training on the mini-trampoline combines endurance, strength, and coordination while being gentle on the joints. Hardly any other workout burns so many calories and puts you in such a good mood.
In this article, we'll show you the 10 best jumping fitness exercises to effectively train your cardiovascular system, legs, core, and balance. All you need is a stable fitness trampoline – like the high-quality models from Atletica , which offer safety, elasticity, and maximum bounce.
Why Jumping Fitness is so effective
Jumping fitness (or trampoline training) is one of the most effective cardio workouts available.
The constant alternation between jumping and landing movements activates over 400 muscles simultaneously and really gets the circulation going.
The most important advantages:
- High calorie consumption (up to 700 kcal per hour)
- Joint-friendly training thanks to the springy jumping surface
- Improvement of balance, coordination and body awareness
- Strengthening the deep muscles in the torso and pelvic floor
- Ideal for every fitness level – from beginner to professional.
Especially when combined with core exercises or hand weights from the Atletica range, the training becomes even more effective.
Here's what you need for your jumping workout
- Trampoline / Mini-trampoline: High-quality models such as the Atletica Jumping Pro series offer non-slip jumping surfaces and stable handles.
- Sports shoes or barefoot: It depends on your preference – the important thing is a secure stance.
- Cool-down and stretching mat : Ideal for relaxation after training.
- Motivation and music: Jumping Fitness thrives on rhythm – choose beats that drive you.
The 10 best jumping fitness exercises
1. Basic Bounce – the entry-level jump
The Basic Bounce is the foundation of all jumping workouts.
This is how it works ' s:
- Stand in the middle of the trampoline with your knees slightly bent.
- Jump up and down rhythmically without fully lifting your feet.
- Keep the tension in your core, arms swing loosely.
Duration: 60 seconds per sentence.
Goal: To warm up, train balance and sense of rhythm.
2. High Knees
For strong legs and an active core.
This is how it works ' s:
- Run in place, pulling your knees up to hip height .
- Swing your arms actively.
- Maintain this pace for 30–45 seconds.
Atletica tip: On a trampoline with a handrail, you can easily support yourself and jump more intensely.
3. Jumping Jacks
The well-known jumping jack variation on the trampoline.
This is how it works ' s:
- Jump with your legs open to the outside, arms overhead.
- Return to the starting position.
- 3 sets of 20 repetitions each.
Effect: Activates shoulders, legs and core – great for fat burning.
4. Twist Jump
Rotate your upper body along with the movement.
This is how it works ' s:
- Jump lightly and rotate your hips alternately to the right and left.
- Keep shoulders stable, stomach tense.
Duration: 45 seconds.
Benefit: Trains abs, waist and coordination.
5. Power Bounce
More intensity, more power!
This is how it works ' s:
- Jump higher , push off powerfully with your heels and the balls of your feet.
- Use arms with momentum.
- 10 repetitions, short break, then 3 sets.
With Atletica: The Jumping Pro trampolines optimally absorb shocks – ideal for power exercises.
6. Side-to-Side Hops
For hips, legs and balance.
This is how it works ' s:
- Jump alternately to the right and left.
- Hold your core firmly, feet parallel.
- 3 sets of 20 jumps each.
Variation: Using an Atletica mini band around the thighs makes the exercise even more challenging.
7. Squat Jump
Strength meets cardio.
This is how it works ' s:
- Bend your knees deeply, then jump explosively.
- Cushion the landing gently.
- 12 repetitions.
Goal: To strengthen glutes, legs and core.
8. Boxer Punch Jump
Combines jumping with upper body work.
This is how it works ' s:
- While jumping slightly, box alternately forward.
- Keep the pace high, core active.
Duration: 60 seconds.
With Atletica: Use light Atletica dumbbells (1–2 kg) for additional resistance.
9. Jump & Hold
For balance and body tension.
This is how it works ' s:
- Jump slightly and land on one leg.
- Hold the position for 3 seconds, then switch sides.
- 10 repetitions per side.
Goal: Improve stability and balance.
10. Cool-down Bounce
Finally, a gentle springing back.
This is how it works ' s:
- Gentle, rhythmic jumps with deep breathing.
- 2 minutes to shut down.
- Then stretching on the mat.
Tip: Use an Atletica yoga mat to relax your shoulders, back and legs after jumping.
Training plan for your Jumping Fitness program
|
day |
focus |
Length of time |
Example exercises |
|
Monday |
Cardio & Fat Burning |
30 min |
Basic bounce, high knees, power bounce |
|
Wednesday |
Strength & Core |
35 min |
Squat Jump, Twist Jump, Boxer Punch |
|
Friday |
Balance & Recovery |
25 min |
Side-to-side, jump & hold, cool-down bounce |
Tip: For more variety, you can also combine Jumping Fitness with Atletica dumbbells, mini bands or balance pads – this makes the training more functional and even more effective.
Conclusion: Jumping Fitness gets you moving
Jumping Fitness is more than just jumping – it's an intense, dynamic, full- body workout that's fun, burns calories, and builds strength.
Whether you want to lose weight, improve your stamina or simply have more energy in everyday life – the combination of music, movement and lightness makes Jumping Fitness a real motivation booster.
Just 2-3 workouts per week are enough to achieve visible results – and make you feel great doing it.
Atletica – Quality that moves
With the high-quality Atletica Jumping trampolines , fitness mats and dumbbells, you can customize your training – safely, gently on the joints and effectively.
Our equipment is robust, ergonomic and perfect for home gyms or studios.
Start your Jumping Fitness training now at atletica.de – and literally take your workout to the next level.
