How Many Calories Do You Burn Jumping On A Trampoline?

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It’s hard to find a kid or an adult who doesn’t like trampolining! Jumping on a trampoline is fun, but it can also be an entertaining way to get your daily exercise.

Working out is great for everyone, but as it burns calories, it can also help those who want to lose weight.

If you’ve ever wondered how many calories you burn jumping on a trampoline, keep reading. We’ll cover the answer in this article, as well as several benefits that come with trampoline jumping.

Lose Weight By Trampolining

Cardio is one of the most effective ways to burn calories, which can help you lose weight in the long term. However, there aren’t many aerobic exercises that are enjoyable, especially for beginners. If you enjoy the workouts you do, it’s easier to implement them into your daily lifestyle.

Trampolining is a form of exercise that doesn’t even feel like working out. Your body is always moving while you jump. This makes it easier for blood to pump around your system.

As you’re constantly burning energy, this can burn fat off of your body (as long as you’re in an energy deficit). You can also burn even more energy if you add arm motions to your workout.

It’s not just a great cardio exercise, trampolining works your muscles hard too. Your leg muscles are constantly used to jump, which works out your quads, calves, and your glutes.

As long as you’re consistent, your leg muscles will get stronger after every training session.

You may also like: What Muscles Does Trampolining Work?

Trampolining Benefits

There are several health benefits that trampoline training has on the body.

Strengthens Bones

As stated above, trampolining is a great form of exercise. When bones are placed under stress, they become stronger and thicker, but they can also become weaker if they aren’t used.

This is why it’s important to do strength training, or your bones can become brittle, increasing your risk of osteoporosis.

One of the best ways of making your bones stronger is by working against gravity. After you jump on a trampoline, each landing equals twice the force of gravity.

Your body then starts to develop the strength needed to take this force. Trampolining is also a great way to exercise without risking injuries.

The bouncy pad absorbs a good amount of impact as you land, which protects your bones, joints, and muscles from harm.

Makes The Heart Stronger

Trampolining is a form of cardiovascular exercise. This makes the heart work harder to pump blood around the body.

Regular exercise makes your heart get stronger, which can improve heart health, lower cholesterol, and lower blood pressure. Trampolining is a simple way to become healthier overall.


You need several skills while you’re trampolining. Balance, concentration, and coordination are all needed so you don’t fall off of the pad. Other skills that are used are ones needed for bilateral movements, like motor skills and muscle control.

Weight Loss

As stated before, trampoline training is a great cardiovascular exercise. Cardio workouts make the heart work hard and make muscles stronger.

As you repeatedly jump, your muscles work constantly. Blood pumps around the body, burning energy in the process. If you’re in an energy deficit, this can help you lose unwanted fat.

You may also like: Rebounding To Lose Weight

How Is Energy Burned When Trampolining

As you jump on a trampoline, potential energy (stored energy) is converted to kinetic energy (movement energy). This happens in stages:

The jumper stands still on a trampoline. No movement energy is used at this point, so all the energy remains stored as potential energy.

The jumper jumps. As they jump, they move, converting formerly stored energy into movement energy (potential into kinetic). More energy is used the higher the jumper bounces.

The person jumps to maximum height. There is no stored energy at this point, as all the energy is used for movement. Potential energy has completely turned into kinetic energy.

This whole process requires stored energy from the person jumping, which is also known as burning calories.

Calories Burned Formula

The amount of calories burned when trampolining depends on how much the jumper weighs and how much effort they’re exerting.

Generally speaking, people can burn anywhere from 250 to 325 calories each hour jumping on a trampoline. This is estimated using the formula below:

Calories burned every minute = (MET x bodyweight in kg x 3.5) ÷ 200

calories burned on trampoline formula -
Infographic: Formula for calculating how many calories are burned jumping on a trampoline.

MET is a ratio of your metabolic rate when working compared to your metabolic rate at rest. Metabolic rate is how much energy is used for a certain amount of time. 

One MET is the energy you would use if you were resting. An activity with a MET level of 5 means you’re using 5 times more energy than you would if you were at rest.

Trampolining at an easy level has a MET level of 3.5. Jumping harder at a competitive level has a MET level of 4.5.

Here’s an example to put this into perspective. If the jumper is 70kg and they’re trampolining for 60 minutes, we can use the equation like this:

Calories burned each minute = (3.5 x 70 x 3.5) ÷ 200 = 4.2875
The calories burned for an hour = 4.2875 x 60 = 257.25

calories burned on trampoline -
Infographic: How many calories do you burn jumping on a trampoline?

In most cases, burning 3500 calories results in one pound of weight loss.

How To Track Calorie Burn When Trampolining

With the equation above, you can estimate how many calories you’ll burn while trampolining. However, it is difficult to keep track of this number, which can make it hard to know if you’re working hard enough.

There are several calorie trackers that you can use to do this. Calorie trackers tend to look like watches that connect to your smartphone.

These normally range from $25 to $400 depending on the features you want. These include how many calories you’ve burned, heart rate, and even blood concentration.

Fitbit is a popular brand that has a wide variety of models, colors, and features. Check out the Fitbit store on Amazon.

Remember that these trackers can only give you an estimation of your calorie burn. It’s impossible to work out this exact number without specialized and expensive equipment.

Nevertheless, these can be fabulous tools that can help you along your fitness journey.

In Summary

Trampolining is an excellent exercise that is suitable for all ages and fitness levels. It burns a decent amount of calories that can help you lose weight in the long run.

If you want to lose weight, you have to be in a caloric deficit. You can’t do so if your diet isn’t right.

If you want to try trampolining, do purchase the right one for your needs. Adults should stay away from kids’ models and make sure that they can sufficiently hold their weight.