How Many Calories Does a Rebounder Burn? – Bounce Your Way to Weight Loss

Does Rebounding Burn Calories?

Yes, rebounding on a mini trampoline can burn calories. In fact, it can burn up to 700 calories depending on the duration of the exercise. During a 30-minute rebounding session, you can burn up to 200 calories. This is because your body weight becomes heavier during exercise, leading to increased calorie burn compared to other exercises.

Jumping up and down on a rebounder creates G-Force, which increases pressure on the body during the deceleration phase or the bottom of the bounce. This added pressure makes your body weight heavier, resulting in increased calorie burn.

This gravitational sensation activates the body’s lymphatic system. The contractions in the muscles during the rebounding movement  causes up to three times as much activity in the lymphatic system than normal. Spurring the system to burn more toxins, remove pathogens and remove bacteria and waste products that accumulate in the body.

Calories burned on a rebounder

Below is a handy table showing how many calories burned on a rebounder in comparison to other physical activity.

How many calories can you burn in 10 minutes of rebounding

Starting with a disclaimer, there is no one-size-fits-all answer to how many calories you can burn on a rebounder as it depends on various factors like intensity and current weight.

A smartwatch can be helpful in accurately tracking your daily activity and calories burned.

How many calories do you burn jumping on a trampoline

The following table provides a rough estimate of the average number of calories burned while rebounding on a trampoline. It’s important to note that this does not consider factors such as workout intensity or gender.

Based on average estimates, if you weigh around 61kg, you can burn approximately 75 calories by rebounding for 12 minutes. If you weigh around 72kg, you may burn around 86 calories in the same time period. For heavier adults, weighing around 81kg, you can burn around 96 calories. However, it’s important to note that everyone burns calories differently, so these are just rough averages to estimate.

Rebounding to Lose Belly Fat

Excessive calorie intake can result in the accumulation of stubborn belly fat, which can be difficult to lose. Belly fat not only poses challenges for weight loss but also increases the risk of various health complications.

Belly fat, also known as visceral fat, not only causes cosmetic concerns but also increases the risk of cardiovascular disease and type 2 diabetes. To combat this, incorporating a rebounding routine into your fitness regime can aid in burning extra calories and shedding that stubborn belly fat.

Rebounding on a mini trampoline has a unique advantage for targeting belly fat. When jogging on a rebounder with your knees up, you engage your abdominal muscles during your aerobic workout routine.

This combination of targeted abdominal work and aerobic exercise allows you to more efficiently target belly fat, which is not achievable with conventional exercise routines.

One effective exercise to target belly fat on a rebounder is oblique twists. By keeping your feet close together and twisting your hips in one direction while pointing your shoulders in the opposite direction with each bounce, you can target the lower body and strengthen the core muscles covered in unwanted belly fat.

How many minutes a day should you rebound?

If you have a specific goal in mind for how many calories you want to burn while rebounding, there are estimations available for different weight ranges. These can help you tailor your workouts to meet your calorie-burning goals.

Calories burned rebounder vs walking vs running

Rebounding is not the only option for working out on a mini trampoline. Walking and running are popular alternatives. The table below shows the number of calories burned in 30 minutes of each activity.

According to the table, rebounding burns about 28.7% more calories than walking at 3 mph (4.8 kmh), while running at 5 mph (8.1 kmh) burns about 121.8% more calories than rebounding.

Keep in mind that these are just estimates, as the intensity of a rebounder session can vary greatly.

How to burn more calories with rebounding

The number of calories burned while rebounding varies based on several factors.

To increase the amount of calories burned per time interval, you can try fitting in more intense workouts or spending more time on the rebounder.

However, be cautious of overtraining.

Another way to burn more calories is to make the weight you carry heavier, either by wearing a weighted vest or building muscle mass through other exercises.

Finding ways to maximize your rebounding workouts can help you burn more calories and reach your fitness goals faster.

Can you lose weight by rebounding?

Rebounding is a great way to burn extra calories and can be a helpful tool in achieving weight loss goals. It’s important to remember that one pound of body fat is roughly equivalent to 3500 calories, so incorporating rebounding into a healthy lifestyle and diet can aid in weight loss efforts.

The length of time it takes to see weight loss results from rebounding will depend on various factors, including the number of calories consumed in one’s diet.

Rebounding for just 15 minutes a day can help burn an extra 820 calories in 10 days, which is about 0.23 pounds of body fat. The number of calories you burn through rebounding also depends on factors like diet and exercise intensity. With consistent rebounding, it’s possible to see gradual weight loss results over time.

Keep in mind that losing weight too fast can be suboptimal. In general, a 500 calorie deficit per day is considered to be a healthy weight loss rate.

Rebounder weight loss studies

There have been a few studies conducted on the effects of rebounding exercise. One study involving 18 overweight women found that 12 weeks of mini-trampoline rebounding exercise resulted in significant improvements in circumferences, fat mass, lean mass, and muscular mass.

Another study involving 12 participants in the intervention group and 10 in the control group found that 8 weeks of rebounding led to a significant improvement in running speed.

Studies have shown that rebounding can be effective for weight loss, but estimations of calories burned vary due to factors such as participant weight.

One study estimated that participants burned around 9.7 kcal per minute during mini-trampoline training, while another study with overweight women estimated around 6.9 kcal per minute.

A study with college students found an average of 10.9 calories burned per minute of rebounding, with males burning more than females.

What muscles does rebounding work?

Rebounding is a full-body workout that engages multiple muscle groups simultaneously.

The primary muscles worked during rebounding include the legs, glutes, core, back, and arms. Jumping on the trampoline also improves balance and coordination while strengthening the bones and joints.

Additionally, rebounding can help to tone and strengthen muscles, increase endurance, and improve overall cardiovascular health.

FAQ

Can rebounding help in toning muscles?

Yes, rebounding is a full-body workout that engages multiple muscle groups simultaneously. The primary muscles worked during rebounding include the legs, glutes, core, back, and arms. Jumping on the trampoline also improves balance and coordination while strengthening the bones and joints. Additionally, rebounding can help to tone and strengthen muscles, increase endurance, and improve overall cardiovascular health.

Can I wear a weighted vest while rebounding?

Yes, wearing a weighted vest while rebounding can make the weight you carry heavier, resulting in increased calorie burn. However, it’s essential to ensure that your rebounder can deal with the extra weight of the vest.

Is it suitable for all fitness levels?

Rebounding can be suitable for most fitness levels, but it’s important to start slow and gradually increase the intensity of the workout. People with certain health conditions like heart disease, high blood pressure, or joint problems should consult their doctor before starting a rebounding routine.

Can rebounding help in reducing cellulite?

Yes, rebounding can help in reducing the appearance of cellulite by increasing circulation and lymphatic flow. The gravitational sensation activates the body’s lymphatic system, spurring the system to burn more toxins, remove pathogens, and remove bacteria and waste products that accumulate in the body.

Is it a good exercise for seniors?

Rebounding can be a great exercise for seniors as it is low-impact and can help improve balance, coordination, and bone density. It is important to consult with a doctor and start with a gentle rebounding routine, gradually increasing intensity as appropriate.

How often should I rebound to see results?

The frequency and duration of rebounding needed to see results will vary based on individual fitness goals and other lifestyle factors. Consistent rebounding, combined with a healthy diet and lifestyle, can lead to gradual weight loss and other health benefits over time.

Can this help with stress reduction?

Rebounding can be a great way to relieve stress and improve mood. The rhythmic bouncing motion can help to release endorphins, which can improve feelings of well-being and relaxation. Additionally, rebounding can be a fun and enjoyable way to incorporate exercise into a daily routine.

Conclusion

Rebounding on a mini trampoline can be an effective way to burn calories and aid in weight loss. It’s a full-body workout that engages multiple muscle groups and offers a unique advantage for targeting belly fat. With consistent rebounding, it’s possible to see gradual weight loss results over time.