Last updated: January 2026 | Reading time: 12 minutes
Thinking about trying rebounding but not sure where to start? You're in the right place.
Rebounding — exercising on a mini trampoline — has exploded in popularity across the UK. It's low-impact, surprisingly effective, and genuinely fun. But if you've never bounced before, it can feel a bit daunting.
This guide covers everything you need to know as a complete beginner: what rebounding actually is, how to get started safely, basic moves to try, and how to choose your first rebounder.
What Is Rebounding?
Rebounding is simply exercising on a small trampoline, typically called a rebounder or mini trampoline. Unlike the large garden trampolines children play on, rebounders are designed specifically for fitness.
The exercises range from gentle bouncing (feet barely leaving the mat) to high-intensity cardio workouts with jumping, jogging, and dance-style movements.
Why Has Rebounding Become So Popular?
Several factors have driven rebounding's growth in the UK:
- Low impact on joints — the mat absorbs up to 80% of the impact, making it gentler than running or traditional aerobics
- Space efficient — rebounders fold flat and fit in small homes and flats
- Time efficient — research suggests 10 minutes of rebounding delivers similar cardiovascular benefits to 30 minutes of jogging
- Fun factor — it's hard to bounce without smiling, which helps people stick with their exercise routine
- Accessibility — suitable for most ages and fitness levels, from gentle rehab exercises to intense HIIT workouts
Is Rebounding Suitable for Beginners?
Absolutely. Rebounding is one of the most beginner-friendly forms of exercise available.
Unlike running, which demands a baseline level of fitness, or weight training, which requires learning proper form, rebounding lets you start gently and progress at your own pace.
Beginner-friendly aspects:
- You control the intensity — bounce gently or vigorously
- The unstable surface naturally engages your core without conscious effort
- Most basic moves are intuitive
- You can hold a wall or stability bar while building confidence
- Short sessions (5-10 minutes) are effective for beginners
Who Might Need to Take Extra Care?
While rebounding suits most people, certain conditions warrant caution:
- Pregnancy — consult your midwife or GP before starting
- Recent surgery — particularly abdominal or joint surgery
- Severe balance disorders — start with a stability bar and medical guidance
- Pelvic floor weakness — start very gently and consider seeing a pelvic floor physiotherapist
- Acute injuries — wait until healed before starting
If you have any health concerns, speak to your GP before beginning a rebounding routine. For most people, however, rebounding is safe and beneficial.
Getting Started: Your First Week
Day 1: Just Get On and Bounce
Don't overcomplicate your first session. Simply:
- Position your rebounder on a flat, stable surface
- Step onto the mat (use a wall or chair for balance if needed)
- Find your footing — feet hip-width apart, weight centred
- Begin with a gentle "health bounce" — knees soft, heels lifting slightly, toes staying on the mat
- Bounce for 2-3 minutes
- Step off carefully
That's it. Your first session is about getting comfortable on the unstable surface, not achieving a workout.
Days 2-3: Build Confidence
Increase your time slightly — aim for 5 minutes. Continue with the health bounce, but begin to:
- Lift your heels higher
- Let your toes briefly leave the mat
- Swing your arms gently
- Find your rhythm
If you feel unsteady, return to the gentler bounce. There's no rush.
Days 4-5: Add Basic Movements
Once you're comfortable with the basic bounce, try these beginner moves:
Jogging Bounce Alternate lifting your knees as if jogging on the spot. Keep the movement controlled — you're not trying to run fast, just add variety.
Side to Side Shift your weight from left foot to right foot, creating a gentle rocking motion. Arms can swing naturally.
Small Jumps Both feet leave the mat briefly, landing softly together. Keep jumps low — a few centimetres is plenty.
Days 6-7: Your First "Workout"
Try this simple 10-minute beginner routine:
- 2 minutes: Gentle health bounce (warm-up)
- 2 minutes: Jogging bounce
- 1 minute: Side to side
- 2 minutes: Small jumps
- 1 minute: Jogging bounce
- 2 minutes: Gentle health bounce (cool-down)
Rest whenever you need to. This is a starting point, not a test.
Basic Rebounding Moves for Beginners
Once you've completed your first week, you can start adding these fundamental moves:
1. The Health Bounce
The foundation of all rebounding. Feet stay on or near the mat, knees soft, gentle up-and-down motion. This is what you return to when you need to catch your breath or whenever you're warming up and cooling down.
Good for: Lymphatic drainage, warming up, recovery between intense moves
2. Basic Bounce
Both feet leave the mat together, landing softly. Arms can hang naturally or pump gently at your sides.
Good for: Cardio, coordination, core engagement
3. Jogging in Place
Alternating knee lifts as if jogging. Keep your core engaged and land softly through the balls of your feet.
Good for: Cardio, leg strengthening, calorie burn
4. Jumping Jacks
The classic move, adapted for the rebounder. Jump feet apart while raising arms, then return. Start with small movements and build up.
Good for: Full-body cardio, coordination
5. Twist
Feet together, rotate your lower body left and right while keeping your upper body relatively stable. Arms can extend to the sides for balance.
Good for: Core, obliques, balance
6. Knee Lifts
Bounce while alternately lifting knees high toward your chest. Can hold briefly at the top for extra core engagement.
Good for: Core strength, hip flexors, cardio
7. Single Leg Balance
Stand on one leg on the mat, other foot lifted. Hold for 10-30 seconds, then switch. The unstable surface makes this more challenging than it sounds.
Good for: Balance, ankle stability, concentration
What to Wear for Rebounding
Footwear
Barefoot or socks? Most home rebounders exercise barefoot or in non-slip socks. This allows better feel and control on the mat.
Trainers? Some people prefer supportive trainers, particularly if they have ankle concerns or are doing high-intensity workouts. If you choose shoes, opt for clean, indoor-only trainers with good ankle support.
Clothing
Wear whatever you'd wear for any home workout:
- Comfortable, stretchy clothing that doesn't restrict movement
- Supportive sports bra for women (rebounding involves vertical movement)
- Avoid very loose clothing that might catch or flap distractingly
Optional Extras
- Sweatband — you will sweat more than you expect
- Water bottle — keep it nearby
- Towel — for the mat if you're bouncing barefoot
How Long and How Often Should Beginners Rebound?
Session Length
Week 1: 5-10 minutes per session Weeks 2-4: 10-15 minutes per session Month 2 onwards: 15-30 minutes per session
Listen to your body. If you're tired or your form is suffering, stop. A short, good-quality session beats a long, sloppy one.
Frequency
Beginners: 3-4 times per week, with rest days between sessions
Your body needs time to adapt to this new form of exercise. The muscles that stabilise your ankles, knees, and core will be working harder than you realise.
As you progress, you can rebound daily if your body feels good. Many regular rebounders bounce for 10-15 minutes every morning as part of their routine.
Signs You're Doing Too Much
- Persistent muscle soreness (beyond normal post-workout aching)
- Joint pain
- Feeling exhausted rather than energised after sessions
- Dizziness or nausea
If you experience any of these, take extra rest days and reduce intensity when you return.
Common Beginner Mistakes (and How to Avoid Them)
1. Bouncing Too High Too Soon
The mistake: Trying to jump high from day one.
The fix: Keep your bounces low. You get the benefits from the deceleration and acceleration, not from height. Even experienced rebounders often keep their feet within a few centimetres of the mat.
2. Locking Your Knees
The mistake: Landing with straight, locked legs.
The fix: Keep knees soft and slightly bent throughout. This protects your joints and allows for a smoother bounce.
3. Holding Your Breath
The mistake: Forgetting to breathe during concentration.
The fix: Breathe rhythmically. Try breathing in for two bounces, out for two bounces until it becomes natural.
4. Looking Down
The mistake: Staring at your feet.
The fix: Look forward. Your body will follow your gaze, and looking down throws off your balance.
5. Going Too Long Before You're Ready
The mistake: Trying to do 30-minute sessions in your first week.
The fix: Start with 5-10 minutes. Build gradually. There's plenty of time to increase duration.
6. Skipping the Warm-Up
The mistake: Jumping straight into intense bouncing.
The fix: Always start with 2-3 minutes of gentle health bouncing to warm up your muscles and joints.
Choosing Your First Rebounder
As a beginner, you don't need the most expensive rebounder on the market — but you also shouldn't buy the cheapest.
What to Look For
Stability: The rebounder should feel planted and secure. Wobbly frames undermine confidence and can be dangerous.
Quiet operation: Squeaky springs are annoying and might discourage regular use, especially in flats.
Appropriate weight limit: Check the maximum user weight and ensure it comfortably exceeds your own.
Foldable design: Unless you have dedicated gym space, you'll want a rebounder that stores easily.
Warranty: A decent warranty indicates manufacturer confidence. Look for at least 1-2 years.
Spring vs Elastic Band Rebounders
Spring rebounders tend to be cheaper but can be noisy and provide a harder, more jarring bounce.
Elastic band rebounders cost more but offer a smoother, quieter, more joint-friendly bounce. For beginners, particularly those with any joint concerns, elastic bands are generally preferable.
Do You Need a Stability Bar?
A stability bar (handlebar) attaches to your rebounder and provides something to hold while bouncing.
Consider a stability bar if:
- You have balance concerns
- You're recovering from injury
- You're over 60 and new to exercise
- You feel nervous about falling
You probably don't need one if:
- You have good balance
- You're generally active
- You're happy to use a wall for support while building confidence
Many rebounders sell stability bars as optional extras, so you can always add one later.
Our Recommendation for Beginners
For beginners wanting quality without overspending, we recommend the BERG Fitness Trampoline 110. It uses elastic band technology for a smooth, quiet bounce, folds flat for storage, and comes from a trusted European manufacturer with a 3-year warranty.
At £329 with free UK delivery, it sits in the sweet spot between budget rebounders that won't last and premium options that cost £500+.
Your First Month: What to Expect
Week 1
- Feeling slightly wobbly — normal
- Discovering muscles you didn't know you had (especially calves and core)
- Possibly feeling tired after short sessions
- Hopefully, finding yourself smiling while bouncing
Weeks 2-3
- Improved balance and confidence
- Able to bounce for longer without fatigue
- Starting to find your rhythm
- Possibly noticing improved mood and energy
Week 4 and Beyond
- Comfortable with basic moves
- Ready to try more advanced exercises
- Feeling the cardiovascular benefits
- Rebounding becoming part of your routine
Next Steps
Once you've mastered the basics, consider:
- Online workout videos — YouTube has countless free rebounding workouts
- Increasing intensity — faster bouncing, higher knees, more complex moves
- Adding hand weights — light weights (0.5-1kg) add upper body challenge
- Setting goals — whether that's 15 minutes daily or a specific fitness target
Rebounding is a journey, not a destination. Start gently, build gradually, and enjoy the bounce.
Ready to start? Shop the BERG Fitness Trampoline 110 — £319 with free UK delivery
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