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Trampoline Calories Burned Calculator

Calculate calories burned during trampoline exercise based on your weight, intensity, and duration.

Enter your current body weight
Select your trampoline exercise intensity
How long you exercised (5 min to 2 hours)
Trampoline Calories Burned Calculator

How Many Calories Does Trampolining Burn?

Trampolining is not just fun – it’s an incredibly effective full-body workout! Whether you’re doing basic bounces or advanced acrobatic moves, you can burn between 200-1000 calories per hour. Let me guide you through the science of trampoline workouts and help you maximize your calorie burn!

How Different Types of Trampoline Exercise Affect Your Calorie Burn

Based on the Compendium of Physical Activities, here’s my breakdown of trampoline exercise intensity levels:

  • Light Bouncing: 3.5 METs – Basic bounces, gentle movements
  • Moderate Trampolining: 4.5 METs – Rhythmic bouncing, basic routines
  • Vigorous Trampolining: 6.0 METs – Advanced moves, continuous jumping
  • Competitive Trampolining: 8.0 METs – Complex routines, high-intensity training
  • Power Rebounding: 9.0 METs – HIIT trampoline workouts, advanced combinations
TRAINER’S TIP: According to research, trampoline exercises can be more effective than traditional cardio while putting less stress on your joints!

Health Benefits of Trampoline Exercise

Studies from leading research institutions show that trampolining offers unique advantages:

  • Enhanced Calorie Burn: Rebounding creates increased G-force, maximizing calorie burn while being low-impact.
  • Improved Cardiovascular Health: Studies show better VO2 max improvements compared to running.
  • Lymphatic System Boost: The bouncing motion helps stimulate lymphatic drainage and detoxification.
  • Balance and Coordination: Regular practice enhances proprioception and spatial awareness.
  • Bone Density: The gravitational forces help strengthen bones while being gentle on joints.
  • Core Strength: Constant stabilization engages deep core muscles throughout the workout.
COOL FACT: Just 10 minutes of trampolining can be as effective as 30 minutes of running for cardiovascular benefits!

Trampoline Calorie Burn Guide

Duration Light Bouncing
(3.5 MET)		 Moderate
(4.5 MET)		 Vigorous
(6.0 MET)		 Competitive
(8.0 MET)
15 minutes 52-61 calories 67-78 calories 90-105 calories 120-140 calories
30 minutes 105-122 calories 135-157 calories 180-210 calories 240-280 calories
45 minutes 157-183 calories 202-236 calories 270-315 calories 360-420 calories
60 minutes 210-245 calories 270-315 calories 360-420 calories 480-560 calories
← Slide to explore different intensities →

Calories Burned by Specific Trampoline Activities

Activity Type MET Value Calories/Hour (70kg person) Key Benefits
Basic Bouncing 3.5 210-245 cal/hr Balance, core stability
Rhythmic Bouncing 4.5 270-315 cal/hr Coordination, endurance
Advanced Moves 6.0 360-420 cal/hr Strength, agility
HIIT Routines 8.0 480-560 cal/hr Max calorie burn, power
Power Rebounding 9.0 540-630 cal/hr Athletic performance
← Slide for more activities →

*Calculations based on a 70kg person. Individual results vary based on weight, intensity, and technique.

Calculate Your Trampoline Calorie Burn

The Science Behind Trampoline Calories

Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)

Here’s what each component means:

  • MET Value: Energy cost of trampolining (3.5-9.0 depending on intensity)
  • Your Weight: Heavier individuals burn more calories during rebounding
  • Duration: Total time spent actively bouncing
  • 3.5: Standard metabolic factor in exercise science

FAQs

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How long should I trampoline for a good workout?

For beginners, start with 10-15 minute sessions and gradually increase to 30-45 minutes. Even short 10-minute sessions can be effective when done with proper intensity. Listen to your body and take breaks as needed, especially when learning new moves.

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Is trampolining better than running for calorie burn?

Research shows that trampolining can burn similar or more calories than running while being lower impact on your joints. A NASA study found that 10 minutes of bouncing can be equivalent to 30 minutes of running for cardiovascular benefits.

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How can I increase my calorie burn on a trampoline?

To maximize calorie burn, incorporate high-intensity intervals, add arm movements, increase bounce height safely, and combine different movements. Using hand weights or resistance bands can also increase intensity, but ensure proper form and safety first.

Related

References

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