What is Rebounding? The Trampoline Exercise Taking Over TikTok

Mini-trampolines offer a fun way to workout without taking up much space. Rebounding is increasingly the exercise of choice, so here’s everything you need to know if you want to jump on the hot new exercise. 

Life has its ups and downs, and often exercise is the stabilising force helping us to feel centred through it all – whether that’s through the routine, endorphins, or social functions. So perhaps it makes sense that rebounding, an exercise in which you quite literally jump up and down on a mini trampoline, is increasingly finding popularity. 

The rebounding boom started in lockdown, which makes a lot of sense given it’s an exercise that works both indoors and within a confined space. But unlike the global pandemic, trampolining has stuck around. The global market for trampolines was estimated at US$3.5bn in 2023 and is projected to bounce up to US$5.0 Billion by 2030. 

A jump in trends has been reflected online also – on TikTok you’ll see videos detailing the exercise and the benefits felt by individuals who do it rack up millions of views. So while to many the mini-trampoline may seem like an 1980s aerobics accessory or conveniently sized toy for the children, this all shows the hype is very much real. 

So what is rebounding? 

Rebounding is many things, but in general, it refers to workouts that are done on a mini-trampoline, also known as a rebounder. The trampolines tend to have a circumference between 36 to 48 inches. These workouts are generally classed as “low-impact cardiovascular workouts which also allow you to work on balance and stability” says Martin Sharp, founder of Sharp Fit For Life. Fitness instructor Eloise Skinner adds that it’s “great for endurance, mobility, and flexibility”. 

Workouts can vary from rapid HIIT (high-intensity interval training) through to longer endurance sessions; the workouts can be focussed on balance and strength or cardio, you can even include weights. 

Who is rebounding for? 

Honestly, anyone intrigued enough to try it. The workouts are highly adaptable, most ages and abilities are able to take part at a level which suits them. There’s a huge variety of workouts online, but “it's important (as with any new fitness endeavour) to go to a qualified teacher for your first sessions, to make sure you have the correct form and technique.” Says Skinner. Plus, these people will be able to help you tailor your workouts and rebounder goals to ensure they’re both challenging and fun. 

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What are the benefits of rebounding?

There’s a lot of contention on this, while there are studies and reports that show benefits, the field of research is still quite small. Despite this, Sharp says “when people ask about rebounders, I usually stay enthusiastic because I haven't found any reason not to use them.” 

Reported benefits are aplenty though – objectively Sharp and Skinner both agree that it is an accessible low impact form of cardio which can also help with balance, mobility, flexibility and more. But that’s just the beginning. 

“It could be great for many athletes to incorporate into their training, especially as a fun way to increase agility, balance, proprioception or spatial awareness, and stamina.” Says Skinner. She adds that it could be great in particular for athletes whose sport requires a high degree of mobility and agility, “things like football, netball, even dancers who want a fun way to supplement their training.” 

NASA (yup, as in the National Aeronautics and Space Administration) found rebounding to be 68% more effective at burning calories than jogging. A 2016 study showed an additional benefit to this form of exercise – people find it fun. They tend to rate it less energy intensive than average for that level of exertion, which is a huge plus for getting into any form of exercise. Other reported benefits include spatial awareness, pelvic floor strengthening and lymphatic drainage – the gravitational force of bouncing up and down creates a lymphatic flush.  

While there are unfounded health benefit claims to using rebounders, Sharp says that “anything that helps keep people focusing on their health improvements, including exercising, eating well and resting enough, has got to be a good thing.” 

How to do rebounding safely? 

Sold? Well great. Given you’ll be bouncing about, safety measures are pretty important, especially as you get started. Beyond learning correct form and technique, it’s also important to make sure you have a good quality rebounder, one that will absorb the impact properly, to protect your joints. If you know your balance isn’t great, it can be wise to get a rebounder which has a handle bar to hold onto also.

From there elements of common sense apply. “Make sure you know how to handle it, make sure you can move it around and safely get on or off” says Skinner. Sharp adds to “make sure you’ve got a stable floor space, and that you’re away from any objects (or children or pets!) that you could fall into.”

Also, of course, consult any healthcare professionals who may need to know about your new exercise plan. And make sure there’s enough headroom! 

From there, you’re ready to go. For many, rebounding is a great multi-purpose cardio workout, it’s low impact and high in fun. Group sessions are a great way to get to grips with rebounding under a professional’s eye, and they will likely open you up to a variety of ways in which you can use a rebounder to hit your fitness goals. Also, group activity often makes people workout harder. 

How else can I use a rebounder? 

If you’ve ever been unfortunate enough to land a nasty injury, you may well have used a rebounder as part of your recovery programme. Rebounding can be “a way to help rehab from an injury without engaging in too much impact-focused exercise (although only once the athlete has discussed their injury rehab with a medical professional),” Skinner says. 

Whether this is to improve balance or to strengthen parts of the body, particularly ankles, you may find that having a good rebounder at home can help you in more ways than you’d ever know. 

Words: Rhys Thomas