Rebounding for Weight Loss: Does It Actually Work?

Last updated: January 2026 | Reading time: 8 minutes

Can bouncing on a mini trampoline really help you lose weight? It sounds almost too fun to be effective. But the research — and thousands of success stories — suggest that rebounding is genuinely one of the most efficient ways to burn calories and shed pounds.

In this guide, we'll cut through the hype and look at what the science actually says about rebounding for weight loss, how many calories you can realistically burn, and whether it's the right choice for your fitness goals.

The short answer: Yes, rebounding works for weight loss. It burns significant calories, is easier to stick with than most cardio, and is gentle enough to do daily without injury. But like any exercise, it needs to be combined with sensible eating.

How Many Calories Does Rebounding Burn?

Let's start with the numbers — because weight loss ultimately comes down to burning more calories than you consume.

Research findings:

What this means in practice:

These numbers vary based on your weight, intensity, and fitness level. A heavier person bouncing vigorously will burn more than a lighter person bouncing gently. But the key takeaway: rebounding burns calories comparable to jogging — without the joint damage.

How Does Rebounding Compare to Other Exercise?

Here's where it gets interesting. A NASA study compared rebounding to running on a treadmill and found some surprising results:

Rebounding was 68% more efficient than jogging at comparable heart rates.

What does "more efficient" mean? At the same level of oxygen consumption and heart rate, rebounding provided more physiological benefit. In other words, you get more bang for your buck.

Calorie burn comparison (30 minutes, moderate intensity):

Rebounding falls right in the middle of high-calorie-burning exercises — but with one crucial advantage: it's low-impact. You can do it daily without the injury risk of running.

Why Rebounding Works for Weight Loss

It's not just about calorie burn. Several factors make rebounding particularly effective for losing weight:

1. It's Sustainable

The number one reason diets and exercise programmes fail? People quit. Running hurts. Gyms are inconvenient. Motivation fades.

Rebounding is different:

• It's genuinely fun (hard not to smile while bouncing)
• It's done at home (no travel, no weather excuses)
• It's low-impact (no aching knees the next day)
• It takes just 15-30 minutes

The American Council on Exercise study found participants rated rebounding as feeling 11% easier than it actually was. People thought they were doing a "light to moderate" workout when they were actually working at vigorous intensity. That's powerful — you burn serious calories while feeling like you're not working that hard.

2. It's Low-Impact (So You Can Do It Daily)

Running 5 days a week? Your knees will eventually protest. But rebounding absorbs 80% of the impact, making daily workouts sustainable without injury.

Consistency beats intensity for weight loss. A moderate workout you do 5 times a week beats an intense workout you do once and then recover from for days.

3. It Builds Muscle While Burning Fat

Rebounding isn't just cardio. The constant acceleration and deceleration engages:

• Leg muscles (quads, hamstrings, calves)
• Core muscles (abs, obliques, lower back)
• Glutes

More muscle mass = higher resting metabolism = more calories burned even when you're not exercising.

4. It Boosts Metabolism

The up-and-down motion of rebounding has been shown to:

• Increase metabolic rate during and after exercise
• Improve lymphatic circulation (which aids in removing waste and toxins)
• Enhance oxygen uptake

5. It Reduces Stress (Which Affects Weight)

Stress triggers cortisol, which promotes fat storage — especially around the belly. Exercise reduces stress, and rebounding in particular tends to lift mood. The playful, rhythmic bouncing releases endorphins and can genuinely make you happier.

What Does the Research Say?

Several studies have specifically looked at rebounding for weight loss:

Study 1: Overweight Women (Journal of Sports Medicine)

• 18 overweight women completed 12 weeks of mini-trampoline exercise
• Results: Significant reductions in body fat, improved body composition, increased lean muscle mass
• The women lost measurable inches from waist, hips, and thighs

Study 2: Cardiovascular Effectiveness (Science & Sports, 2017)

• Average heart rate during rebounding: 132 bpm
• Average calories burned: ~320 in 40 minutes
• Conclusion: Rebounding qualifies as "vigorous exercise"

Study 3: ACE Fitness Study (2016)

• 19-minute rebounding workout burned 200+ calories
• Participants burned calories at rates comparable to running 6 mph
• Perceived exertion was lower than actual intensity

The evidence is clear: rebounding provides genuine cardiovascular exercise that burns significant calories and can contribute to weight loss.

Realistic Weight Loss Expectations

Let's do the maths:

To lose 1 pound of fat, you need to burn approximately 3,500 calories more than you consume.

If you rebound for 20 minutes daily:

• Burn approximately 150-200 calories per session
• That's 1,050-1,400 extra calories per week
• Combined with modest dietary changes, that's 1-2 pounds lost per week

In 3 months of consistent rebounding:

• You could realistically lose 10-20+ pounds
• You'll likely lose inches (especially around the waist) even faster than the scale shows
• You'll build muscle, improving your body composition

Important caveat: Exercise alone rarely produces dramatic weight loss. You can't out-exercise a bad diet. But rebounding combined with sensible eating is highly effective.

How to Use Rebounding for Maximum Weight Loss

The Sweet Spot: 20-30 Minutes, 5 Days a Week

This gives you:

• 1,000-1,500 extra calories burned weekly
• Consistent cardiovascular training
• Enough recovery time to avoid burnout

Add Intervals for More Burn

Instead of bouncing at the same pace, try:

• 1 minute moderate bouncing
• 30 seconds high-intensity (high knees, fast bounce)
• Repeat for 20 minutes

Interval training has been shown to burn more calories and boost metabolism more than steady-state cardio.

Combine with Strength Movements

On the rebounder, you can add:

• Squats while bouncing
• Arm movements (punches, raises)
• Light hand weights (1-2kg)

This increases calorie burn and builds more muscle.

Be Consistent Over Intense

A 15-minute session you actually do is better than a 45-minute session you skip. Start with what feels manageable and build from there.

Sample Rebounding Weight Loss Routine

Week 1-2: Foundation

• 10-15 minutes daily
• Gentle bouncing, feet barely leaving mat
• Get comfortable with the equipment

Week 3-4: Build Endurance

• 20 minutes, 5 days/week
• Mix in marching and light jogging
• Start adding arm movements

Week 5-8: Add Intensity

• 25-30 minutes, 5 days/week
• Include 30-second intervals of high knees
• Add light hand weights if comfortable

Week 9+: Maintain and Progress

• 30 minutes, 5-6 days/week
• Vary workouts (some steady, some interval)
• Continue challenging yourself gradually

Common Questions About Rebounding and Weight Loss

How long before I see results?

Most people notice:

• Week 1-2: Increased energy, better mood
• Week 3-4: Clothes fitting differently, improved stamina
• Week 6-8: Visible changes in body shape
• Month 3+: Significant weight loss (with proper diet)

Can I lose belly fat with rebounding?

You can't spot-reduce fat from specific areas — that's a myth. But rebounding burns overall body fat, and as you lose weight, belly fat will reduce. The core engagement during rebounding also strengthens abdominal muscles, which improves appearance once the fat layer reduces.

Is rebounding better than walking for weight loss?

For calorie burn, yes. Rebounding burns roughly 50-100% more calories than walking in the same time. However, walking has its own benefits (outdoor time, accessibility). Many people do both — rebounding at home, walking outdoors.

How much weight can I lose in a month?

With 20-30 minutes of rebounding 5 days/week plus moderate dietary changes, losing 4-8 pounds in the first month is realistic. Some of this will be water weight; sustainable fat loss is typically 1-2 pounds per week.

Do I need a special rebounder for weight loss?

Any quality rebounder works. However, elastic band rebounders (like the BERG Fitness Trampoline) provide a smoother bounce that's easier on joints, allowing you to work out longer and more frequently without discomfort.

Should I rebound before or after eating?

Wait at least 1-2 hours after a meal before rebounding. Bouncing on a full stomach is uncomfortable. For weight loss specifically, some research suggests exercising in a fasted state (before breakfast) may burn slightly more fat, but the most important thing is finding a time that works for you consistently.

The Honest Truth About Rebounding and Weight Loss

Rebounding is not a magic solution. Nothing is.

What rebounding IS:

• An efficient, enjoyable way to burn calories
• Low-impact exercise you can do daily
• Sustainable long-term fitness
• A genuine tool for weight loss when combined with healthy eating

What rebounding ISN'T:

• A replacement for dietary changes
• A way to "target" specific body areas
• Effective if you only do it occasionally

The people who succeed with rebounding for weight loss are those who:

1. Do it consistently (5+ days/week)
2. Combine it with sensible eating
3. Gradually increase intensity over time
4. Stick with it for months, not days

If you can commit to 20-30 minutes of bouncing most days, you will lose weight. The research supports it, and thousands of people have proven it.

Getting Started

Ready to try rebounding for weight loss? Here's what you need:

Equipment: A quality rebounder with elastic bands (not springs) provides the smoothest, quietest bounce and is gentlest on joints — important if you're carrying extra weight.

The BERG Fitness Trampoline 110 (£329) uses 36 elastic bands for a smooth bounce, folds flat for storage, and supports up to 120kg. It's silent, so you can work out anytime without disturbing anyone.

Workout content: YouTube has thousands of free rebounding workouts. Search "rebounder workout for beginners" or "trampoline cardio" to get started.

Mindset: Start with 10 minutes. Build from there. Consistency beats intensity.

The Bottom Line

Does rebounding work for weight loss? Yes.

It burns 200-400 calories per 30-minute session, is gentle enough to do daily, and — crucially — is enjoyable enough that people actually stick with it.

Combined with sensible eating, regular rebounding can help you lose 1-2 pounds per week. Over months, that adds up to significant, sustainable weight loss.

The best exercise for weight loss is the one you'll actually do. For many people, that's rebounding.

Related Articles:

The Benefits of Rebounding Explained

BERG vs Bellicon Rebounders

Best Rebounders for Seniors

Best Rebounder in the UK

Shop the BERG Fitness Trampoline 110 →

£329 with free UK delivery | 14-day returns | 3-year warranty

Questions? Call us on 028 3756 8930.

— Fitness Rebounders UK —

Disclaimer: Weight loss results vary based on individual factors including diet, exercise intensity, and metabolism. This article is for informational purposes only and is not medical or nutritional advice. Consult a healthcare professional before starting any weight loss programme.