A mini trampoline used for rebounding.

In a time when tablets and video games seem to dominate our kids’ attention, finding a way to make physical activity enticing can feel like a impossible task. One option that doesn’t get enough attention is called rebounding. What is rebounding exercise for kids?

Rebounding exercise involves performing various movements on a mini trampoline. This form of physical activity is designed to provide a low-impact cardiovascular workout that engages multiple muscle groups.

So it’s just jumping on a trampoline?

While jumping on a trampoline is a part of rebounding exercise, it’s not the whole picture. Rebounding exercise involves a variety of activities performed on a mini trampoline, not just simple jumping. These movements can include jogging in place, hopping, side-to-side movements, dancing, and even specific exercise routines.

Is Rebounding healthy for kids?

Yes, for most children, rebounding can be a healthy form of exercise with a range of potential benefits. However, like any exercise, it’s important to approach it safely and consider your child’s unique situation.

What are the benefits of rebounding?

Cardiovascular Health

Rebounding is a cardiovascular workout that can increase heart rate, improve blood circulation, and enhance cardiovascular endurance.

Low Impact

The springy surface of the mini trampoline absorbs much of the impact, reducing stress on joints and bones compared to activities like running. This makes it suitable for individuals with joint issues or those looking for a lower-impact workout.

Muscular Strength and Endurance

Rebounding engages multiple muscle groups, including leg muscles, core, and even upper body when incorporating arm movements. Regular use can contribute to improved muscle strength and endurance.

Lymphatic System Stimulation

The up-and-down motion of rebounding can stimulate the lymphatic system, which helps remove waste and toxins from the body, potentially supporting immune function.

Balance and Coordination

The act of staying balanced on the trampoline while performing various movements can enhance coordination and balance skills.

Bone Health

The impact of rebounding, though lower than activities like running, can still stimulate bone density improvements, which is particularly relevant for kids and older adults.

Mood and Mental Health

Like other forms of exercise, rebounding can release endorphins, promoting feelings of well-being and reducing stress.

A woman sits on a trampoline.

What Equipment Do You Need To Rebound?

Central to rebounding exercise is the mini trampoline, also known as a rebounder. This equipment differs from larger recreational trampolines in terms of size, design, and purpose. Mini trampolines are compact, typically ranging from 36 to 48 inches in diameter, and are designed for individual use. They often feature a sturdy frame, a flexible jumping surface made of tightly woven fabric or elastic bands, and a set of detachable legs for stability.

Other equipment to consider

Shoes: Footwear with proper grip is vital during rebounding exercise to prevent slipping and ensure stability on the mini trampoline.

Safety Mat (Optional): Placing a safety mat beneath the rebounder can provide an additional layer of cushioning and protection in case of falls.

Are Rebounder’s Safe?

Safety features on mini trampolines are crucial to prevent accidents and injuries, especially when involving kids. Many rebounders have padded edges or covers that provide protection against accidental falls onto the frame or springs. Some advanced models even incorporate handlebars for added stability, making it easier for beginners or those with balance concerns to engage in the exercise safely. Like any exercise, there are risks involved.

What types of workouts can be done on a rebounder?

Basic Bouncing: This involves gentle, rhythmic jumping in place. It’s an excellent starting point for beginners and provides a foundational cardiovascular workout.

Jogging or Running: Performing jogging or running motions while on the rebounder elevates heart rate and mimics the benefits of traditional running, but with reduced impact on joints.

Aerobic Routines: Rebounding can encompass aerobic routines that incorporate a series of movements, such as side steps, jumping jacks, and knee lifts, to enhance coordination.

Dancing and Choreography: The bouncy surface of the mini trampoline allows for dance-inspired routines that engage the entire body. These routines can be both fun and challenging.

Strength Training: Rebounders can be integrated into strength training exercises like squats, lunges, and core work, utilizing the trampoline’s instability to engage stabilizer muscles.

Balance and Core Work: The act of staying balanced on the trampoline surface while performing exercises engages the core and improves balance.

A mother and son on a mini trampoline.

Important Rebounding Considerations for Kids


When your kids are on a trampoline, they need to be supervised! Adult presence ensures safety, provides guidance on proper technique, and helps prevent accidents during the exercise.

Avoidance of Risky Behaviors

Teach your kids to avoid risky behaviors such as jumping too high, attempting acrobatics, or bouncing near the edge of the trampoline. Safe and controlled movements are key.

Equipment Quality and Maintenance

  • Select a mini trampoline designed for kids’ safety. Look for models with padded edges, stable legs, and proper weight capacity. Consider age-appropriate features, such as handlebars for added stability.
  • Inspect the trampoline regularly for signs of wear, tear, or damage. Ensure that the jumping surface, frame, and springs are in good condition before each use.

Potential Risks of Rebounding

When kids are bouncing on the trampoline, there’s a chance of sprains, strains, and even fractures if they land awkwardly or collide with others. To help prevent these injuries, it’s important for an adult to be there and make sure they’re using the right techniques. Consulting healthcare professionals if your child has existing health conditions is crucial, and promoting rest intervals during sessions helps prevent overuse injuries and fatigue.

Final Thoughts

Rebounding exercise can offer a fantastic way for kids to stay active and engaged in physical activity. Its dynamic and fun nature will inspire your child to move, jump, and enjoy a workout that doesn’t feel like a chore. With proper supervision, and paying attention to safety, rebounding can be a valuable addition to your child’s fitness routine.

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