Last updated: January 2026 | Reading time: 10 minutes
Rebounding — exercising on a mini trampoline — has been called everything from "the most effective exercise yet devised by man" to a passing fitness fad. The truth lies somewhere in between, but the research genuinely supports some impressive health benefits.
In this guide, we'll look at 10 proven benefits of rebounding, what the science actually says, and who stands to gain the most from this unique form of exercise.
1. Low-Impact, Joint-Friendly Exercise
The benefit: Rebounding provides cardiovascular exercise with significantly less stress on joints than running, jumping, or other high-impact activities.
What the research says:
The trampoline mat absorbs much of the impact force that would otherwise travel through your ankles, knees, and hips. Studies show that rebounding reduces impact on joints by up to 80% compared to running on hard surfaces.
A University of Utah study found that exercising on a mini-trampoline reduces impact pressure on feet and legs by 83% compared to running on a treadmill.
Why it matters:
This makes rebounding ideal for:
- People with joint pain or arthritis
- Those recovering from injury
- Older adults concerned about joint health
- Anyone who finds running uncomfortable
- People who want to exercise daily without accumulated joint stress
Unlike running — where repeated impact can lead to knee pain, shin splints, and plantar fasciitis — rebounding allows for consistent daily exercise without these common overuse injuries.
2. Improved Cardiovascular Fitness
The benefit: Rebounding provides effective aerobic exercise that strengthens the heart and improves cardiovascular health.
What the research says:
The famous 1980 NASA study, published in the Journal of Applied Physiology, found that rebounding was 68% more efficient than jogging at similar oxygen uptake levels. This means you get more cardiovascular benefit per minute of effort.
A 2016 study by the American Council on Exercise (ACE) found that a 19-minute rebounding workout:
- Achieved average heart rates of 141-149 bpm
- Burned calories at rates comparable to running 6 mph
- Qualified as "vigorous exercise" by standard measures
A 2017 study in Science & Sports found participants maintained an average heart rate of 132 bpm during rebounding sessions — solidly in the cardio training zone.
Why it matters:
Regular cardiovascular exercise:
- Strengthens the heart muscle
- Lowers resting heart rate
- Improves blood pressure
- Reduces risk of heart disease
- Increases stamina and endurance
Rebounding achieves these benefits while being gentler on the body than traditional cardio.
3. Better Balance and Coordination
The benefit: The unstable surface of a rebounder challenges your balance systems, improving stability and reducing fall risk.
What the research says:
A 2019 study of older women with osteopenia found that mini-trampoline exercises performed twice weekly significantly improved:
- Balance
- Functional mobility
- Walking speed
- Fear of falling
Another study found that 14 weeks of rebounding improved seniors' ability to regain balance by approximately 35%.
Research in the Journal of Sports Science & Medicine demonstrated that rebounding challenges the vestibular system (inner ear) and proprioception (body position awareness), leading to measurable improvements in coordination.
Why it matters:
Falls are one of the leading causes of injury in older adults. Improved balance from regular rebounding can:
- Reduce fall risk
- Increase confidence in daily activities
- Support independent living
- Improve athletic performance at any age
The constant micro-adjustments required to maintain balance on a rebounder train your nervous system in ways that transfer to everyday life.
4. Increased Bone Density
The benefit: The weight-bearing nature of rebounding stimulates bone growth, helping prevent osteoporosis.
What the research says:
NASA studied rebounding specifically because astronauts lose bone mass in zero gravity. Their research indicated that rebounding could help rebuild bone tissue through the increased G-forces experienced during bouncing.
The loading and unloading of bones during rebounding provides the mechanical stress that signals the body to maintain and build bone density. Studies in the Journal of Health and Sport Science found that regular trampolining was associated with greater bone density compared to non-exercisers.
Why it matters:
Osteoporosis affects millions of people, particularly post-menopausal women. Weight-bearing exercise is one of the most effective ways to maintain bone health, but high-impact activities can be problematic for those with joint issues.
Rebounding offers a middle ground: enough impact to stimulate bone growth, but gentle enough to be sustainable long-term.
5. Effective Calorie Burning and Weight Management
The benefit: Rebounding burns significant calories in relatively short sessions, supporting weight loss and maintenance.
What the research says:
Research findings on calorie burn vary but consistently show rebounding is effective:
| Study | Calories per Minute |
|---|---|
| ACE Fitness (2016) | 8.3-9.4 |
| PubMed research | 6.9-12.4 |
| Women's Health Mag | ~9.4 (women) |
A 30-minute rebounding session typically burns 200-350 calories depending on intensity and body weight — comparable to jogging.
A study in the Journal of Sports Medicine and Physical Fitness found that 12 weeks of rebounding led to significant improvements in body composition, including reduced fat mass and increased lean muscle in overweight participants.
Why it matters:
The combination of:
- High calorie burn
- Low perceived exertion (feels easier than it is)
- Enjoyable, sustainable exercise
- Daily practice without injury
...makes rebounding particularly effective for long-term weight management.
6. Lymphatic System Support
The benefit: The up-and-down motion of rebounding may help stimulate lymphatic circulation, supporting the body's detoxification processes.
What the research says:
This is where we need to be careful about claims. The lymphatic system — which removes waste products from tissues — does rely on body movement to circulate lymph fluid (unlike blood, which has the heart as a pump).
Exercise in general supports lymphatic function through muscle contractions. The vertical bouncing motion of rebounding provides rhythmic muscle engagement that may be particularly effective at promoting lymph flow.
However, it's important to note: NASA's research did not specifically study lymphatic benefits, despite common marketing claims. The lymphatic benefits of rebounding are theoretically sound but less rigorously studied than cardiovascular benefits.
Why it matters:
A well-functioning lymphatic system:
- Removes cellular waste and toxins
- Supports immune function
- Reduces fluid retention
- May help reduce inflammation
While rebounding isn't a magic "detox" solution, it does provide the kind of full-body movement that supports natural lymphatic function.
7. Muscle Strengthening (Full Body)
The benefit: Rebounding engages multiple muscle groups simultaneously, building functional strength throughout the body.
What the research says:
The constant acceleration and deceleration of bouncing engages:
- Legs: Quadriceps, hamstrings, calves, and glutes work with every bounce
- Core: Abdominals and lower back muscles stabilise the torso
- Upper body: Arms can be incorporated for additional engagement
Studies show that rebounding increases G-force on muscles, providing resistance that builds strength without external weights. The 12-week study mentioned earlier found significant increases in lean muscle mass in participants.
Why it matters:
Unlike isolated gym exercises, rebounding builds functional strength — the kind that helps with:
- Everyday activities (climbing stairs, carrying shopping)
- Posture and spinal support
- Injury prevention
- Metabolic health (more muscle = higher resting metabolism)
8. Improved Mental Health and Mood
The benefit: Rebounding releases endorphins and provides stress relief, improving mood and mental wellbeing.
What the research says:
Like all aerobic exercise, rebounding triggers the release of endorphins — the body's natural "feel-good" chemicals. The ACE study noted that participants reported feeling better after rebounding sessions.
Additionally, the playful, rhythmic nature of bouncing appears to have particular mood-lifting effects. Research on exercise and mental health consistently shows that enjoyable activities are more effective at reducing anxiety and depression than forced exercise.
A study in the British Journal of Sports Medicine found that just 10 minutes of bouncing improved mood in participants, with effects lasting several hours.
Why it matters:
Mental health benefits include:
- Reduced stress and anxiety
- Improved mood and sense of wellbeing
- Better sleep quality
- Increased energy levels
- A sense of fun and playfulness often missing from adult life
The accessibility of rebounding (at home, any time, brief sessions) makes it easier to exercise consistently, compounding these mental health benefits.
9. Increased Energy and Reduced Fatigue
The benefit: Regular rebounding boosts energy levels and reduces feelings of fatigue.
What the research says:
The NASA research found that rebounding was 68% more efficient than jogging — meaning participants could achieve similar fitness benefits with less perceived effort. The ACE study confirmed this, finding that participants rated rebounding as feeling 11% easier than it actually was based on physiological measures.
This efficiency translates to real-world benefits: you can get an effective workout without the exhaustion that might follow a run or intense gym session.
Studies on exercise and fatigue consistently show that moderate aerobic exercise increases energy levels over time. The improved oxygen circulation and cardiovascular efficiency from regular rebounding supports sustained energy throughout the day.
Why it matters:
Many people avoid exercise because they're "too tired." Rebounding offers:
- Effective workouts that don't leave you exhausted
- Improved energy within days of starting
- Better sleep, which further improves energy
- A sustainable exercise habit that builds over time
10. Convenience and Accessibility
The benefit: Rebounding can be done at home, in minimal space, in any weather, making it one of the most accessible forms of exercise.
What the research shows:
While not a "health benefit" in the traditional sense, research consistently shows that exercise adherence is the strongest predictor of health outcomes. The most effective exercise is the one you actually do.
Studies on exercise habits show that home-based exercise has higher long-term adherence than gym-based exercise, particularly for:
- Busy professionals
- Parents with young children
- Older adults
- Those with social anxiety about gyms
- People in areas with limited fitness facilities
Why it matters:
Rebounding removes common exercise barriers:
- No travel required — your rebounder is always accessible
- Weather-independent — exercise rain or shine
- Time-efficient — 15-20 minutes is enough for benefits
- Private — no one watching or judging
- Minimal space — a 110cm rebounder fits in most rooms
- Easy storage — foldable models store behind furniture
- Low cost — one-time purchase vs. ongoing gym fees
Who Benefits Most from Rebounding?
While almost anyone can benefit, rebounding is particularly valuable for:
People with Joint Issues
The low-impact nature makes it ideal for those with arthritis, previous injuries, or general joint sensitivity.
Adults Over 50
The balance benefits, bone density support, and joint-friendly nature make it excellent for healthy ageing.
Those New to Exercise
The low barrier to entry and gentle learning curve make it accessible for beginners.
Busy People
Short, effective workouts that can be done at home fit into hectic schedules.
Those Who Dislike Traditional Exercise
The playful nature of bouncing appeals to people who find gyms or running boring.
People Recovering from Injury
The gentle, controlled movement supports rehabilitation (with medical approval).
Getting the Most from Rebounding
To maximise these benefits:
- Consistency over intensity — Regular short sessions beat occasional long ones
- Start gradually — Begin with 5-10 minutes and build up
- Use good form — Keep core engaged, knees soft
- Vary your workouts — Mix gentle bouncing with higher intensity intervals
- Choose quality equipment — Elastic band rebounders provide smoother, safer bounce than spring models
The Bottom Line
Rebounding isn't a miracle cure, but the research genuinely supports significant health benefits:
- ✅ Cardiovascular fitness (well-supported by research)
- ✅ Joint-friendly exercise (well-supported)
- ✅ Balance and coordination (well-supported)
- ✅ Bone density (supported)
- ✅ Calorie burning and weight management (well-supported)
- ✅ Muscle strengthening (supported)
- ✅ Mental health and mood (supported)
- ✅ Energy levels (supported)
- ⚠️ Lymphatic support (theoretical but less rigorously studied)
- ✅ Accessibility and adherence (practical benefit)
For most people, rebounding offers an effective, enjoyable, and sustainable way to improve health — particularly for those who find traditional cardio uncomfortable or boring.
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Ready to Start Rebounding?
The BERG Fitness Trampoline 110 provides smooth, silent bouncing with elastic band technology (not springs) for maximum joint protection. At £329 with free UK delivery, it's premium quality at a sensible price.
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Questions? Call us on 028 3756 8930.
— Fitness Rebounders UK —
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any new exercise programme, particularly if you have existing health conditions.