Even the most committed runners hit weeks where fitting in a run feels like a logistical puzzle. Between work, commuting and everything else life throws your way, carving out even 20 minutes can seem out of reach. That’s where rebounding—bouncing on a mini-trampoline—can sneak in and save the day. It’s quick, low-impact and a surprisingly efficient way to sneak in a workout.
Effective and easy on the joints
Jumping on a trampoline might make you feel like a kid again, but research suggests it’s more than just child’s play. Studies show that it’s a low-impact, full-body workout that still elevates your heart rate and breathing, similar to running. While your lungs and heart rev up, the trampoline’s flexible surface absorbs nearly 85 per cent of impact, taking stress off knees, hips and ankles. If you’re feeling beat up after a hard training block or nursing an injury, a few minutes of bouncing can be a nice way to keep your aerobic engine humming without pounding the pavement.
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More than just cardio
Rebounding does more than ramp up your heart. Each bounce challenges your stability, engaging your core, ankles and glutes as your body reacts to the shifting surface. That kind of neuromuscular work builds balance and co-ordination—something road and trail runners both benefit from, especially on uneven ground or tired legs late in a race.
Consistently training those small stabilizing muscles can make a big difference in how you move and how resilient you are to injury, and it’s something that often gets overlooked if you’re focusing on mileage and pace.
A smart addition to your training routine
No one’s suggesting you trade your long runs for trampoline time, but it can be a solid tool to have in your kit, and a refreshing change from your usual cross-training go-tos. Whether you bounce through a warmup, sneak in five minutes on a lunch break or use it to stay moving on recovery days, rebounding is an easy, low-effort way to keep your fitness up—and maybe even have a little fun doing it.
