Trampoline Calories Burned Calculator

Trampoline jumping burns 330-760 calories per hour, depending on intensity, body weight, and jumping style. Recreational trampoline jumping burns approximately 390-530 cal/hour, while competitive trampoline training burns 640-870 cal/hour for a 70 kg person.

Trampoline exercise engages your entire body—legs power each jump, core stabilizes mid-air movements, and arms assist with balance and trick execution. The constant acceleration and deceleration against gravity significantly increases energy expenditure compared to ground-based exercises.

Our calculator uses validated MET values from the Compendium of Physical Activities to provide accurate estimates. Compare with our jumping jacks calculator for other plyometric exercise options.

Trampoline jumping burns calories through continuous eccentric and concentric muscle contractions, cardiovascular effort from repeated acceleration, and stabilization demands from airborne movements. Research published in ResearchGate shows trampoline exercise provides exceptional balance training while delivering cardiovascular benefits comparable to running.

The unique aspect of rebounding is that your muscles work during both take-off (pushing against the mat) and landing (absorbing impact). This dual-phase movement pattern increases muscle engagement through eccentric and concentric contractions in each jump cycle.

Our calculator uses MET values from 4.5 (light rebounding) to 10.3 (competitive trampoline). These values are based on the official Compendium of Physical Activities. Check our MET calculator to understand metabolic equivalents across activities.

⏱️ Time-Based Calorie Estimates

Duration significantly impacts total calorie burn. These estimates use recreational trampoline (6.3 METs) for reliable fitness planning. Combine trampoline exercise with our BMR calculator and TDEE calculator for complete nutrition planning.

💪 Techniques to Increase Calorie Burn

Add Variations and Tricks: Incorporating different jump types—tuck jumps, pike jumps, seat drops, and twists—increases intensity by 20-40%. These movements require more power and coordination, significantly boosting calorie expenditure.

Maintain Continuous Movement: Minimize rest between jumps to keep your heart rate elevated. Continuous jumping for 15-20 minute intervals burns significantly more calories than intermittent jumping. Build leg strength and core stability for better jumping endurance.

Increase Jump Height: Higher jumps require more power and burn more calories. Focus on explosive leg drive and proper landing technique. For interval training, try HIIT principles—alternate between maximum height jumps and moderate bouncing. Proper nutrition supports performance—use our protein calculator for muscle recovery.

❓ How accurate is this trampoline calculator?

Our calculator uses the scientifically validated formula: Calories = (Time × MET × 3.5 × Weight) ÷ 200, with MET values from the Compendium of Physical Activities. This provides accuracy within 10-15%, comparable to laboratory measurements. The recreational (6.3 METs) and competitive (10.3 METs) values are official Compendium ratings.

🤸 How does trampoline compare to running?

Recreational trampoline (6.3 METs) burns similar calories to moderate jogging (6.0 METs) but with significantly less joint impact. Research shows trampoline exercise provides substantially reduced impact force compared to running while delivering comparable cardiovascular benefits. Competitive trampoline (10.3 METs) burns more calories than fast running.

⏱️ How long should I jump on a trampoline?

For optimal fitness benefits, aim for 20-30 minutes of continuous trampoline jumping. Beginners should start with 5-10 minute sessions and gradually increase duration. Take short breaks (30-60 seconds) every 5-10 minutes to maintain form and prevent fatigue. Advanced jumpers can extend sessions to 45-60 minutes with varied intensity intervals.

💪 Is trampoline good for weight loss?

Yes! Trampoline jumping burns 370-720 cal/hour while being low-impact and fun, making it excellent for sustainable weight loss. Regular trampoline sessions (3-4 times weekly) combined with proper nutrition create the calorie deficit needed for weight loss. Use our weight loss calculator for personalized goals and our weight loss workout plans for comprehensive programs.

🎯 What’s the difference between rebounding and trampoline?

Rebounding typically refers to mini-trampoline fitness workouts (4.5-7.0 METs) focused on cardiovascular conditioning with lower jumps. Traditional trampoline jumping (6.3-10.3 METs) involves larger trampolines with higher jumps and more acrobatic movements. Both are excellent exercises—rebounding is better for controlled fitness routines, while traditional trampoline allows for higher-intensity jumping and tricks.