The Parent’s Guide to Trampoline Workouts (Because the Kids Can’t Have ALL the Fun!)
Parents, let’s be honest—when was the last time you got a real workout in? If your answer is “chasing my toddler who somehow got hold of a permanent marker,” that technically counts as cardio, but we’ve got something way more fun (and less likely to end in a call to the carpet cleaning company). 
It’s time to reclaim the backyard and your fitness goals—with trampoline workouts! That’s right. That bouncy wonderland your kids spend hours on? It’s not just for them. It’s your new personal gym, where every workout feels like play (but you’ll still be sore the next day). The Workouts linked are on a small rebounder but can easily be done on the larger Trampoline the Kids use! Why not get more bang for your buck by working out on it too!
Trampoline Workouts You’ll Actually Enjoy (Until Your Kids Kick You Off)
1. The Parent Bounce & Burn
Difficulty level: 2/5 (until your kids try to join)
Bounce in place, add some knee lifts, and maybe throw in some air punches (bonus points for dramatic Rocky-style music). Before you know it, your legs are burning, your heart is racing, and your kids are staring at you like, What is Mom/Dad doing?
Pro Tip: Try this before you’ve had three cups of coffee.
Check it out: 10 Min Beginner Workout
2. The “I’m Still Cool” Backflip Attempt
Difficulty level: /5
Every parent has that moment: I used to be able to do this in high school! The backflip workout is part fitness, part physics, and 100% a test of your courage. Will you land it? Will you end up in a hilarious slow-motion fail? Either way, your core muscles will be working overtime trying to stabilize.
Need inspiration? Here’s how the pros do it: How to Backflip on a Trampoline
Pro Tip: Maybe start with a somersault. You know, just in case.
3. The “Escape the Kids” Sprint Jump
Difficulty level: 3/5 (depending on your endurance)
Start on one end of the trampoline, sprint to the other, jump, spin, and land like a superhero. Repeat. This is a great way to burn calories and outrun your kids when they inevitably want to bounce too.
Try this routine: Full-Body Trampoline Workout
Pro Tip: If they catch you, you’ll probably end up playing “Bounce Monster” instead of actually finishing your workout.
4. The “Help, I Can’t Stop” Bounce
Difficulty level: Infinity/5
You tell yourself you’ll jump for just five more minutes… but suddenly, it’s been half an hour, your legs feel like jelly, and your kids are yelling, MY TURN! This is when you realize that trampolines aren’t just a workout—they’re a time machine that makes exercise actually fun.
Here’s a great beginner-friendly routine: 10-Minute Trampoline Workout
Pro Tip: If your legs feel like spaghetti, it’s time for a LuxCraft chair break.
Where to Get Your Own Parent-Approved Trampoline!
Ready to jump into fitness and fun? You need a Springfree Trampoline—the safest, most durable, and bounce-iesttrampoline out there. No springs = no pinched toes, no worries.
Shop online today: Springfree Trampolines
Or visit our showroom to try one out!
At Backyard Fun Zone, we help parents and kids have the best backyard ever—one bounce at a time!
Need a fun way for the kiddos to burn off that after-school energy?
Check out our blog post, “Release After-School Energy with a SpringFree Trampoline!“ Jump into better moods, better focus, and tons of backyard fun!
