• Skip to main content
  • Skip to header right navigation
  • Skip to after header navigation
  • Skip to site footer
The Healthy Home Economist

The Healthy Home Economist

embrace your right to a lifetime of health

Get Plus
  • Home
  • About
  • My Books
  • Shopping List
  • Archives
  • Log in
  • Get Plus
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube
  • Get Plus
  • Log in
  • Home
  • About
  • Subscribe
  • Archives
  • My Books
  • Shopping List
  • Recipes
  • Healthy Living
  • Natural Remedies
  • Green Living
  • Videos
  • Natural Remedies
  • Health
  • Green Living
  • Recipes
  • Videos
  • Subscribe
Healthy Home Economist / Archives / Fitness / Rebounding for Easy Fitness (and fun!)

Rebounding for Easy Fitness (and fun!)

by Paula Jager / Affiliate Links ✔

Table of Contents[Hide][Show]
  • Many Benefits of Rebounding+−
    • The most important reason of all? FUN
  • Suggested Rebounding Training Program

Rebounding has many health benefits and is a safe, fun, and easy way to get fit no matter what your level with this suggested training program.

woman rebounding with easy fitness training program

Do you want the body of a Greek god or goddess? Is your ultimate fitness goal to look rock hard in your bikini or board shorts turning heads and making a splash at your local pool or beach? 

Then lift heavy weights, sprint and eat a clean traditional diet. 

You will need to consistently work very hard and be relentless in your pursuit.  It ain’t easy being a fitness rock star.

“Uh, yeah, ok.  Let me get right on that”—not your goal huh?

Perhaps you haven’t exercised for a few years, have gained quite a bit of weight and/or are working on overcoming health challenges.

Your goals are different.

You just want to feel better, sleep better, lose a little weight and be healthier!

You know you need to exercise or at least move but it’s tough to do so—some days it’s a challenge just to get out of bed or your schedule is so crammed you don’t have 60 min to devote to a workout let alone add in travel time. You’ve never lifted weights, don’t know where to start, don’t have access to a gym membership and can’t afford a trainer.

Is all hope lost?

No!

A great way to bounce back is rebounding your health (pun intended) using a Rebound Trainer.  What is rebounding?  It’s quite simply bouncing on a mini or large trampoline with its low impact, small controlled movements.  It can be done while watching TV, listening to your favorite music, outside in the fresh air with your children.

Best of all, rebounding can be done by almost anyone at any level of fitness.

Many Benefits of Rebounding

  • Increases cardiorespiratory fitness
  • Improves circulation
  • Improves coordination, accuracy, agility, and balance
  • Tones and strengthens leg, hip, thigh, and core musculature
  • Increases energy and revitalizes a tired body/mind
  • Boosts lymphatic and immune system and aids in detoxification
  • Protects joints from impact delivered by exercising on hard surfaces
  • Can aid in reducing blood pressure
  • Aids in managing body composition
  • Benefits the alkaline reserve of the body
  • Improves the vestibular system
  • Enhances digestion and eliminations
  • Improves mental performance
  • Deeper and more restful sleep
  • Reduces fatigue
  • Helps user to regain control of life and a better self-image

The most important reason of all? FUN

For those looking for a safe and gentle exercise program that should be motivation enough. Before purchasing do some research to find the rebounding model best suited to your needs and budget.  There are many brands, styles and price ranges to choose from.  Visit your local sporting goods store first to try one out and then shop online for the best brands/deals/prices.

Once you’ve purchased your rebounder, how to start?  Most will come with a guide, DVD or video.  I would suggest first reading through and watching.  If you’re brand new to exercise/movement follow these general guidelines.  Remember; with any exercise program, it MUST be consistent and progressive.  And always listen to your body.

Suggested Rebounding Training Program

Week 1:

Day 1:  2 min 3x a day
Day 2:  3 min 3x day
Day 3:  4 min 3x a day
Day 4:  5 min 2x a day
Day 5:  5 min 2x day
Day 6/7:  6 min 2x day

Start with simple, beginner moves such as heel lifts (lifting one heel then the other keeping soles on the mat), gentle jogging (bouncing slightly higher yet still keeping soles on the mat) and light bouncing (jumping no more than 4” from the mat)

Weeks 2-6:

Week 2:  8 min 2x day
Week 3:  10 min 2x da
Week 4 & 5:  15 min 1x day
Week 6+:  20 min 1x day

If you’re feeling comfortable on your rebounder after the first week and want to take it up a notch an intermediate approach would be jogging (at a brisker pace gradually lifting your knees higher) and jumping higher (around 6”) with your arms by your side or add them in to involve the upper body.

After a rock-solid 6 weeks of consistent and progressive rebounding if you’re ready to advance add weights, try seated bounces and jump higher!  If attempting intermediate or advanced movements they should always be preceded by a warm-up of the beginner movements.

Follow any workout with gentle stretching.  Every time we exercise we shorten muscles as they contract so it is equally important to elongate them.  Stretch the calves, quads, hamstrings, and glutes and follow up with plenty of freshwater to flush out the toxins.

For fitness rock stars, don’t discount rebounding for only those “less fit”.

Rebounding can be a wonderful adjunct to your current program.  Use at home or at the office for 5 – 10 minutes; it can revitalize you and reduce the stress on those overwhelming days we all have.  It can also be used on an “active rest” day or as a warm-up/cooldown on exercise days. While it may not be the mainstay of your workout program you too can garner benefits.

No matter your goals, as always a healthy diet of the right quality and quantity foods is imperative for any type of training or health program to reach its ultimate potential.  If you’re looking to start exercising, rehab from injuries, reduce stress, or just add variety to an existing program, rebounding could be just the ticket for your way back to health and vitality!

FacebookPinEmailPrint
Category: Fitness
Paula Jager

Paula Jager NSCA CSCS & CPT is Level 1 CrossFit and CF Nutrition Certified and the founder of CrossFit Jaguar in Tampa, Florida. As a professional within the fitness industry since 1995, she specializes in helping people be the best they can be by using fitness to help fuel maximum health and well being. Her exercise and nutrition programs yield life-changing results.

crossfitjaguar.com/

You May Also Like

Are Bodyweight Exercises Enough? Meet the Girls . . . 1

Are Bodyweight Exercises Enough? Meet the Girls . . .

Get Your Sumo On!

Community Fitness Improves Way More than Just Your Waistline

Cardio Will Not Get You Fit

Cardio Will Not Get You Fit

Pregnancy and Postpartum Fitness Do's and Don'ts 2

Pregnancy and Postpartum Fitness Do’s and Don’ts

Managing the Impact of Chronic Stress on Fitness Goals

Going to the Doctor a Little Too Often?

Get a free chapter of my book Traditional Remedies for Modern Families + my newsletter and learn how to put Nature’s best remedies to work for you today!

We send no more than one email per week. You will never be spammed or your email sold, ever.
Loading

Reader Interactions

Comments (68)

  1. linda

    May 21, 2015 at 4:52 pm

    I have rebounded for years. I am in my mid sixties. I am having bladder issues and feel my pelvic floor has fallen. I have stopped rebounding for about 6 months. I want to go back to it. The bladder is not better. Help! Thank you.

    Reply
    • Dianna M

      Sep 21, 2022 at 12:24 am

      How is it going now Linda?

  2. Alix Campbell via Facebook

    Sep 8, 2014 at 12:00 am

    Don’t forget to try your local Freecycle group or groups like it. Loads of people have one sitting home not being used. I got one within a day of asking.

    Reply
  3. Camille Bianca via Facebook

    Sep 7, 2014 at 11:08 pm

    Wow never knew about this! Just researched a studio in NYC that teaches rebounding classes. Sounds like fun! 🙂

    Reply
  4. Jessica Fey via Facebook

    Sep 7, 2014 at 11:07 pm

    Following. Interested in buying one too.

    Reply
  5. Debbie Eisa via Facebook

    Sep 7, 2014 at 10:53 pm

    I’ve been considering a Bellicon and have been stalling because of the price. Do you know anything about that rebounder or any other?

    Reply
  6. Justin from Extreme Health Radio

    Sep 7, 2014 at 10:52 pm

    Paula I love your training program. I love how you ease into it. I keep my Bellicon right next to the desk in our studio and jump on it for a total of 25 minutes each day. I keep a stop watch in the room to time it.

    I can’t put into words how much I enjoy this form of exercise (especially because I get to watch cool Youtube documentaries while bouncing!)

    Reply
  7. Kayla

    Mar 13, 2014 at 10:32 am

    Hello, I have a rebounder and love it. One question though, how does it “benefit the alkaline reserve of the body”?
    Thank you,
    Kayla

    Reply
    • Deb

      Feb 4, 2015 at 8:14 am

      I would really like some information on this as well plz

« Older Comments

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Sidebar

Mother Nature’s Medicine Cabinet

5 Secrets to a Strong Immune System

Loading

The Healthy Home Economist

Since 2002, Sarah has been a Health and Nutrition Educator dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. Read More

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Check Out My Books

Mother Nature’s Medicine Cabinet

5 Secrets to a Strong Immune System

Loading

Contact the Healthy Home Economist. The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. By accessing or using this website, you agree to abide by the Terms of Service, Full Disclaimer, Privacy Policy, Affiliate Disclosure, and Comment Policy.

Copyright © 2009–2025 · The Healthy Home Economist · All Rights Reserved · Powered by BizBudding Inc.