I keep seeing influencers and even fitness professionals talking about rebounder trampolines and the workouts you can do at home. It looks fun, but is it actually effective? Many people claim rebounders help with lymphatic drainage, yet that term has become such a buzzword that I’m skeptical.
As a perimenopausal woman, I’m also curious whether using a rebounder can help strengthen the pelvic floor, or if it’s something we should avoid in favor of skipping rope or other forms of cardio.
To find out, I looked at scientific studies on rebounder trampoline benefits, from cardiovascular and bone health to pelvic floor function, and listed the best free rebounder workouts you can try at home.
Trampoline Rebounder Benefits
1. Cardiovascular and Metabolic Health
Rebounder trampoline exercise has been shown to increase cardiovascular endurance (VO₂max), in some cases even more than running (1). Like other forms of aerobic exercise, it can improve lipid profiles, lower blood pressure, and enhance insulin sensitivity, making it beneficial for people with obesity or diabetes (2).
2. Body Composition and Strength
Studies show reductions in body mass index (BMI), fat mass, and waist circumference, along with increases in lean muscle mass and overall strength (3).
Rebound training also supports bone health by improving muscular strength and bone mineral density, reducing osteoporosis risk, especially in postmenopausal women (4).
Continuous rebounder workouts have been shown to enhance pelvic floor muscle function, significantly reducing stress urinary incontinence in postmenopausal women (4).
3. Balance, Motor Skills, and Functional Ability
Trampoline exercise enhances balance, coordination, and dynamic stability, thereby reducing the risk of falls in older adults (5). It can even be as effective as resistance training for improving knee muscle strength and dynamic balance in young adults (6).
4. Mental Well-Being and Quality of Life
Participants in rebounder training studies report improved mood, mental health, and overall quality of life, with some evidence suggesting cognitive benefits in older adults (1, 7).
Can Rebounder Help with Lymphatic Drainage?
While aerobic exercise in general supports lymphatic drainage, there’s currently no direct research specifically on rebounder workouts to enhance lymph flow. However, because rebounding increases heart rate and circulation, it likely contributes indirectly to lymphatic activation, similar to other forms of aerobic exercise.
A Note of Caution
If you’re recovering from an injury, are elderly, or struggle with balance, use a rebounder only under supervision to prevent falls or injury.
If you’re just starting out, consider using a rebounder with a handlebar for extra stability.
If you have pre-existing pelvic floor or bladder conditions, consult your healthcare provider before starting rebounder workouts.
If you’re looking for a rebounder that fits your needs, here’s how to choose the right one: check out Best Rebounder Trampolines for Adults
If you already own one but want to add variety to your workouts, check out these free YouTube rebounder workouts that will keep your sessions fun and energizing.
Best Rebounder Workouts on Youtube
There are a few amazing creators on YouTube who provide a variety of rebounder workouts for different needs.
Make sure to follow them and follow along with their workouts.
I have listed the best rebounder workouts for beginners, intermediate, and advanced users. In each category, the workouts are listed from the shortest to the longest, so it is easy for you to move to a longer workout whilst progressing.
Some of the intermediate and advanced rebounder workouts will require additional dumbbells.
Best Rebounder Workouts For Beginners
Intermediate Cardio, HIIT & Strength Rebounder Workouts
Well+Good
20 MIN Fat Burning Cardio Trampoline | Intermediate Rebounder Workout
You will also need a pair of dumbbells for this workout.
You will also need a pair of light dumbbells. Optional: wrist weights or weighted arm sleeves.
Naomi Joy Fitness
You will also need a variety of dumbbells for this workout.
Best Advanced Rebounder Workouts
You will also need a variety of dumbbells. Optional: ankle weights.
What to wear for a rebounder workout?
You should wear your regular gym gear that does not restrict movement. You should avoid any dangling details on your leggings or gym trousers so they don’t get stuck in the rebounder ropes.
You should also wear a very supportive bra, as you will be bouncing a lot to keep your ladies in place.
You can bounce with your trainers, barefoot foot or grip socks, see what is more comfortable for you. I would avoid wearing regular socks to avoid slipping. You can find some great grip socks here:
To summarize,
Rebounder workouts are a fun and effective way to boost aerobic fitness and strengthen your body. I was pleasantly surprised to discover that they can also improve bone density, support pelvic floor health, and enhance balance and coordination, all of which become even more important as we age.
I’ll admit, I was skeptical at first after seeing all the influencers ‘bouncing’ on Instagram, but after reading the research and watching some of the workouts, I’m convinced that rebounder training offers real benefits. I’ll definitely be giving it a try.
Do you already have a rebounder or use one regularly? I’d love to hear about your experience in the comments below.
References of Rebounder Benefit Studies
- Bereza, D., Sokołowska, K., Kulak, M., Moreau, I., Polańska, P., Lang, M., & Woch, B. (2024). Springing to Life: Unveiling the Transformative Effects of Trampoline Bouncing on Human Health. Journal of Education, Health and Sport. https://doi.org/10.12775/jehs.2024.54.015.
- Nuhu, J., & Maharaj, S. (2018). Influence of a mini-trampoline rebound exercise program on insulin resistance, lipid profile and central obesity in individuals with type 2 diabetes.. The Journal of sports medicine and physical fitness, 58 4, 503-509 . https://doi.org/10.23736/s0022-4707.17.07120-1.
- Cugusi, L., Manca, A., Serpe, R., Romita, G., Bergamin, M., Cadeddu, C., Solla, P., & Mercuro, G. (2016). Effects of a mini-trampoline rebounding exercise program on functional parameters, body composition and quality of life in overweight women.. The Journal of sports medicine and physical fitness, 58 3, 287-294 . https://doi.org/10.23736/s0022-4707.16.06588-9.
- Fricke, A., Fink, P., Rowlands, D., Lark, S., Mundel, T., & Shultz, S. (2023). Mini-Trampoline Jumping as an Exercise Intervention for Postmenopausal Women. Journal of Women’s & Pelvic Health Physical Therapy, 47, 19 – 25. https://doi.org/10.1097/jwh.0000000000000257.
- Bereza, D., Sokołowska, K., Kulak, M., Moreau, I., Polańska, P., Lang, M., & Woch, B. (2024). Springing to Life: Unveiling the Transformative Effects of Trampoline Bouncing on Human Health. Journal of Education, Health and Sport. https://doi.org/10.12775/jehs.2024.54.015.
- Tay, Z., Lin, W., Kee, Y., & Kong, P. (2019). Trampoline Versus Resistance Training in Young Adults: Effects on Knee Muscles Strength and Balance. Research Quarterly for Exercise and Sport, 90, 452 – 460. https://doi.org/10.1080/02701367.2019.1616045.
Żurek, G., Żurek, A., & Halski, T. (2017). EFFECTS OF TRAMPOLINE TRAINING ON COGNITIVE FUNCTIONS IN OLDER ADULTS: A PRELIMINARY STUDY.. Innovation in Aging, 1, 405-405. https://doi.org/10.1093/geroni/igx004.1462.
Silvija Meilunaite, PN1-NC, CSMC, is a certified nutrition and menopause coaching specialist, and a writer in the nutrition and self-improvement field. She explores science-based approaches to holistic health and plant-based nutrition, with a strong focus on researching clean, non-toxic products that support long-term well-being.
