Rebound for cardio fitness

It is important that we develop and maintain good cardiovascular (cardio) health.

Cardio conditioning can be achieved by jogging, doing aerobics, riding a bike and other ways. But a great no-space and no-need-to-travel way is by using a rebounder, or mini-trampoline.

Rebounders are great for at home, in place exercise. They work the legs, core and cardio and are easy to use and store away. Today, my good friend Tema Esberg of Potentia Personal Training will show you three super fun exercises on the rebounder that will rev up your cardio and work those leg and core muscles. Did I mention it’s fun, too?

What’s great about doing any kind of exercise on a trampoline or mini-trampoline is your body’s constant need to find balance. With every step or jump or shift of your bodyweight, you become off balance and your muscles need fire constantly to keep you on balance.

Jogging in place on the rebounder

Jogging in place can offer you a pretty good workout. But when you want to elevate that workout for even more fitness, do it on a rebounder. What’s great about jogging in place on a rebounder is that it takes the pressure off your back and knees that you get from running on a hard surface.

They key to successfully jogging in place on the rebounder is that you want to push your foot down into the trampoline with each step. By stepping deeper you will achieve a greater “rebound effect” making you go higher and able to raise your kneed higher with each step.

Join Tema for a 30 second rebounder jog!

Butt kicks

Next Tema shows you how to do butt kicks on the rebounder. These are just like the sound; you are jogging in place but the focus is on kicking your own butt with your heels. So instead of your knees raising in front like with jogging, the knees remain low to allow your heels to raise up behind you. This motion puts extra focus on developing the hamstrings, or muscles on the back side of the legs.

Join Tema for a 30 second rebounder butt kick!

Tuck jumps

Unlike the previous two exercises, tuck jumps have you jumping on the rebounder with both feet at the same time. You will jump up and raise both knees to your chest, then lower and land and repeat. You can bend your arms at the elbow to your palms face the floor, setting yourself a goal of how high to bring your knees up with each jump.

Join Tema for a 30 rebounder tuck jumps!

And if you want a really great cardio and full body workout, join all three of these exercises together into three rounds of all three.


Dr. Mark Wiley

By Dr. Mark Wiley

Dr. Mark Wiley is an internationally renowned mind-body health practitioner, author, motivational speaker and teacher. He holds doctorates in both Oriental and alternative medicine, has done research in eight countries and has developed a model of health and wellness grounded in a self-directed, self-cure approach. Dr. Wiley has written 14 books and more than 500 articles. He serves on the Health Advisory Boards of several wellness centers and associations while focusing his attention on helping people achieve healthy and balanced lives through his work with Easy Health Options® and his company, Tambuli Media.