30-Minute Rebounder Workout for Beginners

Fast jumping jacks

Bend slightly forward at the waist and keep your knees slightly bent, bounce and at the same time step forward with one foot onto your heel; then bounce again and at the same time, swap to your other heel. Repeat this movement quickly, moving your heel forward whilst the other foot lands on your toes.

Twisting

Keep your knees and feet together and as you bounce up, twist your lower body slightly so your knees are pointing at a 45° angle. As you bounce back up, twist the other way and keep repeating. If this is your first rebounder workout, you may hold on to the handlebar for stability and to make it easier, keep the bounce low and gentle to start with.

Slow jumping jacks

Stand up a bit straighter, keeping your knees slightly bent, and jump up but as you come back down, bend your knees and land with your feet apart. Push up from your knees and come back down in your start position.

Ski jumps

Ski jumps on a rebounder are similar to twisting; the only difference is that you are moving your body from side to side and turning your knees to a 45° angle inwards as you bounce, just as you would do if you were skiing.

Low ski jumps

Low ski jumps are a lower version with the body more bent at the waist and leaning a little more forward. For beginners, practice the skiing movement first without bouncing, allowing the movement of the rebounder to give you the feeling of moving up and down.

Basic jumps

Stand up straight with your knees and feet together, hands on your hips and bounce rhythmically up and down. As you jump up, point your toes downward to flex your ankles and land back down on the balls of your feet.

Squats

Squats are the perfect move for taking it slowly before intensifying the pace of the rebounder workout again with the next move. Stand with your feet on either side of the jumping surface area. Bend your knees and lower your body into a squat position, keeping your back straight and pushing your hands out in front of you. Then push up from your knees into an upright position, bringing your arms back to your sides. For better support and balance, hold on to the handlebar.

Fast high knees

Back to a quick movement; keeping your knees slightly bent and flexible, bend your elbows and hold out your hands in front of you. Step bounce, bringing each knee up alternately to your hand and back down again as though you are running on the spot. Don’t lift your knees too high to start with.

Knees to chest - jump

With this movement, instead of lifting alternate knees, jump with your knees together at the same time to meet your hands at waist level.

Knees to chest - supported

This movement is the same as the above but is supported by holding on to the handlebar. If you don’t have a handlebar, repeat the previous movement twice.

Sprint

The last high impact movement is the sprint; go up onto your toes, keep your knees slightly bent and flexible, bend slightly forward and ‘sprint’ on the spot, pumping with your arms at the same time. For beginners, slow down the sprint until you are more confident and fitter.

Cool down from your rebounder workout

It’s important to always cool down and stretch your muscles, relaxing your body and bringing your heart rate back down to normal after you have finished exercising.

Starting from the ground up, gently stretch your calf muscles, hamstrings and inner thigh. Next stretch your upper thighs and glutes before up to your oblique (body) muscles. You should also stretch your neck and shoulders, and finally your triceps (arm muscles). Try to hold each stretch for 10-15 seconds and keep breathing evenly.