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7 Home Best Trampoline Workouts to do During The Coronavirus Quarantine – 2024 Guide

By the looks of it, it is possible that we’ll need to stay in quarantine for at least a few more weeks. Because of this, you might have started thinking about the ways that you can exercise in your apartment, home, or backyard – and one of the ways is to implement daily trampoline exercises that are both convenient and quite enjoyable.

If you are interested in trampoline exercises than you might find the list of exercises below quite helpful. But, before we take a look at the list of exercises you can do, let’s first take a look at what these workouts can help you with, as well as the trampoline types you can opt for:

What Can These Workouts Help Me With?

Besides helping you to pass time while in quarantine, these workout sessions can supporting your cardiovascular system, it can increase your agility and durability, and it is a useful tool for relieving nervousness, anxiety, and tissue strain. Additionally, your stability and balance will develop as well.

The areas that are targeted by trampoline workouts are your entire back, limbs, and, of course, your cervix. By doing the workouts mentioned below, you might feel more energetic and you’ll definitely burn calories, which means that you’ll be able to maintain and control your weight.

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What Types Can I Opt For?

Besides the traditional trampoline that you can find in a lot of backyards, there is also one more type that you should know about, one that is especially useful for individuals living in apartments – the mini rebounder. It is relatively near to the ground, which in return, makes it more enduring and safe.

They are precisely manufactured for aerobic activities and since they are small and compact they can easily be used and stored in almost any room in your apartment or home. If you are interested in seeing what you can opt for, check out for more info on the best trampolines you can get.

  1. Pelvic Ground Jumps

As the name implies, it will target your thigh tissues and pelvic region. To complete it, you will need to place a little training ball within your kneecaps. Next, try to lightly leap up and down. Center your attention on utilizing the muscles in the pelvic area, and when jumping, press the ball. This exercise should last from one to four minutes and you can repeat it as many times as you want.

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  1. Jumping Jacks

The first thing you should know is that you need to lean your torso a little bit forward when doing this workout. Begin with placing your feet together and arms beside your body. Raise your hands above the head as you leap and once you bounce up, you should keep your feet apart. Once you are done, retreat to the beginning and repeat it for about 4 to 5 minutes.

  1. Squat Jumping

Begin with putting your feet beneath the hips and arms beside you. Leap up and as you do, you should break your feet apart. Then, try to finish the step with a squat. Next, bend your legs, stretch both arms forward, and stand up, this should take you to the initial position. You should know that it is a bit more advanced, hence, you might need to repeat it several times until you get it right.

  1. Pike Jumps

Pike jumps are relatively easy to go over. The first thing you should do is jump up and stretch your legs right in front of your body. Next, extend your hands out in order to place them towards your toes – like you are trying to grab them. And, that is about it, as I said, they are easy to do. Repeat the steps from about 2 to 4 minutes.

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  1. A Wide Range of Jogging Sessions

There are a few jogging sessions that you can try. For starters, there is the simple one that will require you to run from one side to the next. After you get used to it, you can try it with a longer stance and/or with your arms over your head. You can spend as much time as you wish for the same session, or you can choose to implement different things in your jogging sessions that will make everything more interesting.

  1. One-Leg Jumps

This workout can aid with improving your ankles, joints, and overall balance. To try it, you must stand with your legs apart. Next, move your entire weight to one leg and raise the other one in the air. Jump on one leg for approximately 2 minutes. Next, switch the legs and repeat the process for an additional two minutes.

  1. Twists

Start with placing your feet underneath your hips and your arms beside your body. Jump and turn the legs to the right side as you are rotating your torso to the left. When landing, revert to the initial point. Next, repeat the same process, but instead of initially turning right, this time you should turn left.

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Bonus Tip For Avoiding Injuries

One of the main things that you should know is that you must stay protected when practicing on a trampoline, especially since you might injure yourself if you don’t. Hence, you should always use it with a mesh around it, handlebars, or a security rope that will protect anyone on it. Additionally, if you placed it inside your house, you must put it far from furniture, any corners, or breakable things.

If you encounter any, I repeat ANY, pain, breathing issues, or if you feel like you are about to pass out, try to get down of the trampoline safely. This can happen because most people feel a bit dizzy when they first start trampoline workouts. If this occurs, get down or sit on it while you start feeling normal again.


As you can see, there is a wide range of trampoline workouts that you can choose to do while in the COVID-19 quarantine. Hence, now that you know what you can opt for, do not waste any more time. Instead, choose one or two exercises from the list above, get your gear, and start improving your overall health.

About Peter Janos