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TWHEELS Exercise Library
Trampoline Exercises: Rebounder Training at Home
On the fitness trampoline, you train your endurance, legs, and core without putting strain on your joints: The bungee suspension gently cushions every landing. Here you’ll find 8 tried-and-tested rebounder exercises on the TWHEELS trampoline, from gentle bouncing to cardio HIIT, each with instructions and the most common mistake.
The basic principle of rebounding: press down into the mat rather than jumping high. The intensity comes from your pace and depth, not from the height of your jumps. The height-adjustable T-handle gives you secure support at the beginning.
Gentle Bounce (Health Bounce)
Gentle Bounce (Health Bounce)
- Stand in the middle of the mat, feet hip-width apart; to start out, rest one hand loosely on the T-bar.
- Pull your navel toward your spine, keep your head in line with your spine and your knees slightly bent.
- Bounce gently up and down by pressing your feet into the mat; the soles of your feet stay in contact with it.
- Breathe evenly and slowly pick up the pace once you feel steady.
Basic Bounce
Basic Bounce
- Stand in the middle of the mat, feet hip-width apart, core engaged; at first, steady yourself with one hand on the T-bar.
- Press into the mat and let your feet lift only a few centimetres; your head stays at the same height.
- Bounce from your hips and knees, keeping your upper body calm and upright.
- Land on the balls of your feet, keeping your knees slightly bent on every landing.
Trampoline Jogging
Trampoline Jogging
- Stand hip-width apart, eyes forward; to start out, one hand on the T-bar.
- Jog easily on the spot: lift your feet alternately and keep the steps quick and low; your feet barely leave the mat.
- Swing your arms in opposition, just like normal running.
- Land softly on the balls of your feet and vary the pace as you go.
Twist (torso rotation)
Twist (torso rotation)
- Feet and knees together, core firmly engaged; to start out, hold the T-bar with one hand and keep the bounce small.
- As you bounce, rotate your lower body until your knees point out to the side at about 45 degrees.
- On the next bounce, turn to the other side; your upper body stays stable and facing forward.
- Switch from side to side in a steady rhythm.
High Knees
High Knees
- Stand hip-width apart with your core engaged; beginners do the exercise with one hand on the T-bar at first.
- Jog on the spot, lifting your knees alternately toward hip height.
- Pump your arms powerfully and keep your upper body upright.
- Land on the balls of your feet and only raise your knees higher once your balance is solid.
Jumping Jacks
Jumping Jacks
- Stand in the middle, feet together, arms at your sides.
- As you bounce, jump your legs apart and raise your arms out to the sides; on the trampoline, shoulder height is enough instead of going overhead.
- On the next bounce, bring your feet back together and lower your arms.
- Land with bent knees and keep your torso stable, leaning slightly forward.
Lateral Ski Jumps
Lateral Ski Jumps
- Feet and knees together, knees bent, hips slightly back like a skier's crouch.
- Jump from one side of the mat to the other with small hops.
- Keep your arms bent and swing them along as if you were holding ski poles.
- For more intensity, sit your hips lower and hinge your upper body forward from the hips.
Squat Bounce (trampoline squat)
Squat Bounce (trampoline squat)
- Feet slightly wider than hip-width on the mat, chest up, core tight; the unstable mat also works your deep stabilising muscles.
- Lower your hips back and down, keep your knees over your toes and stretch your arms forward.
- Hold the position briefly, then press back up in a controlled way through your heels.
- More advanced users bounce lightly out of the squat and land straight back in the squat position.
Ready-to-follow workouts
Start with a curated routine—2 to 3 sessions per week are enough to make noticeable progress.
Gentle start
Secured by the T-bar, from easy bouncing through to the twist. The basic principle: press down into the mat instead of jumping high.
- Gentle Bounce (Health Bounce) · 2-5 min, also as a warm-up
- Basic Bounce · 2-3 min
- Trampoline Jogging · 3-5 min, beginners from 60 sec
- Twist (torso rotation) · 2-3 min or 2 x 10-12 reps per side
Cardio HIIT
3 rounds of 40 seconds: high knees, jumping jacks, ski jumps and squat bounce, with 20 seconds of easy bouncing in between.
- High Knees · 2-3 min, beginners in short intervals
- Jumping Jacks · 1-3 min
- Lateral Ski Jumps · 2-3 min, beginners 3 x 30 sec
- Squat Bounce (trampoline squat) · 2-3 sets of 10-15 reps
Fitness trampoline – height adjustable with T-handle & bungee suspension
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Frequently asked questions
Is trampoline training easy on the joints?
What is the T-handle for?
How long should a session last?
Thoughtful. Beautiful. Sustainable.
TWHEELS, keep moving forward.
Contact us anytime:
Phone: +41 43 508 20 26
Email: info@twheels.ch
Warehouse: U. Schwärzistrasse 54, Weesen
