Trampoline Jumps. How Many Equal 1 Mile?

Trampoline jumps

Trampoline jumps are quickly becoming a favorite in personal fitness routines for their cardiovascular benefits and positive impact on balance and stability. If you are considering bouncing your way to better health, you may be wondering how many bounces it’ll take to replace your usual morning run.

To reach a mile on a trampoline takes around 500 jumps. Compared to the 2,000 steps needed to reach a mile while running, it is easy to see that jumping on a trampoline would be a quicker workout than a run.

Jumping on a trampoline versus running has quite a few benefits. The impact difference on your body alone is enough to give it a try. Having fun working out while taking less time out of your day is a huge plus for most people. If you can’t get away, due to kids or a busy schedule filling your day, you can take a few minutes out to bounce into a good workout.

How Does a Trampoline Mile Compare to a Running Mile?

Jumping on a trampoline around only 500 times will be the equivalent to running a mile. Compare this to the 2,000 steps it takes for the average person to reach a mile. The math doesn’t lie: a trampoline is easier on the body. 

A trampoline workout could be the answer for those who struggle with the impact of running. Not only is it easier on you, but it also can seem so much more fun and can bring out the kid in you.

Consider again those 2,000 steps it takes to run or walk a mile. Each time you hit the ground, a force is pushed through your body. Under ten minutes on the trampoline could give you the same effect while sparing your joints and muscles. 

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Trampoline jumps

Need some more reasons to consider the trampoline mile?

The average person runs a mile in 12-15 minutes, which averages about 2,000 steps per mile. 

The average person can jump 100 times in a minute. One thousand jumps would equal a 10-minute jumping session. 

A study ran by NASA concluded that only 10 minutes on a trampoline is the same as a 30-minute run. Which is close to an average 2-mile run

Can You Lose Weight by Jumping on a Trampoline?

Yes, you absolutely can and will lose weight. It may be a low impact style workout, but it will get your heart pumping and work muscles you forgot you had and the ones you weren’t aware of. It is extremely efficient at burning calories. Add in a healthy diet and regular workout on the trampoline, and you will be losing pounds in no time.

How Does a Trampoline Help With Balance?

The same muscles that would feel catch you as you almost stumble and fall are some of the muscles that you will work out with every bounce.  As you bounce, your body instinctively tries to keep you on your feet. 

So, while you’re having fun hopping away, your body is actually on full alert, catching you with every bounce working your muscles. At the same time, you are working your core, which helps with balance and stability.

After practicing on the trampoline, once you are on flat land, those muscles will already be built up, helping you with your balance and stability. 

What Are Some Other Benefits of Working Out on a Trampoline?

Trampolines are absolutely a great tool to use for working out. Not only are they fun. Since it is a low impact exercise, it is extremely easy on your body. 

  • Efficient Workout. Boost weight loss and overall health without the dread of a long run, with plenty of stamina to spare!
  • Do it anywhere! Work out in your living room, in your yard, Wherever you have a stable surface.
  • Weather doesn’t matter! Jump on a trampoline rain or shine.
  • It beats running. NASA’s study also mentions trampolining is 68% more effective than a 30-minute jog! 
  • Increase stability. Jumping can improve balance and coordination.
  • Works your abs, too. Jumping improves core strength.
  • Boost those bones. Trampoline workouts are beneficial to someone with osteoporosis. The G-force that happens while jumping puts such little pressure on your bones that it can help them grow. In also strengths bones and increased density Per the NASA study
  • A variety of routines available. Here is a great beginner workout video.
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When you are feeling more confident here is an advanced workout video

What to Look for in a Trampoline

When shopping for the perfect trampoline, keep in mind what you need. Are you looking for something that you need to be able to take on the go? If so, make sure it’s easy to fold and that it is lightweight.

Weight capacity. Depending on your weight, it could be a factor in what the weight capacity is. Most are around 250-350

Construction. Look for a steel frame as those will be the strongest made.

Budget. Remember to pick one that works with your wallet and fits your needs.

Bonus features: When it comes down to it, they all are trampolines. Look for added features, including accessories, padding, handles, storage bag, free workout videos. 

Top Rated Trampolines For Working Out.

If you’re looking to add a trampoline to your home fitness routine, here are three to consider: 

1. The Stamina 36 inch Folding Trampoline is the top-rated on Amazon.

  • 36”
  • Weight Capacity – 250 lbs. 
  • Easily Folds – Fits under a bed or in a trunk
  • Safety Pad Included
  • Weighs only 14 lbs.
  • Comes with three online workout videos
  • Price point – $

2. The BCAN Fitness Trampoline has great reviews!

  • 40” 
  • Weight Capacity – 330 lbs.
  • Easily Folds
  • Safety Pad Included
  • Includes Handlebar (ranges from 32″-42″)
  • Price point – $$$

3. The BCAN 38” Trampoline also is another great contender.

  • 40”
  • Weight Capacity – 300 lbs.
  • Easily Folds and can fit in a trunk, under a bed or in a closet
  • Safety Pad Included
  • Price point – $$
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How Does a Trampoline Mile Compare to Other Exercise Miles?

So, now we know it’s easier – and faster – to reach a mile on a trampoline than it is to pound the pavement. But how does trampoline exercise compare to other activities?

Basketball Game 20 Minutes
Bicycling (Leisurely) 20 Minutes
Dancing 15 Minutes
Gardening 27 Minutes
Jump Rope (Moderate) 8 Minutes
Swimming 15 Minutes
Tennis 10 Minutes
Yoga 40 Minutes


Do You Wear Shoes for a Trampoline Workout?

No, not only do you not need to wear shoes; it can be more beneficial to be barefoot. Here’s why:

  • Shoes can cause you to rip or tear your trampoline.
  • When you wear shoes, the soles of your feet will be made flat again, and it won’t give you the full effect you want. 
  • Going barefoot allows you to feel the mat and help with your balance.

Should You Stretch Before a Trampoline Workout?

You should always stretch or warm-up before any workout to prevent injury. Before bouncing away on your trampoline, try some light bounces for around 5 minutes to give your body time to warm up. 

Tips for Trampoline Safety

As with many workout tools, you should always take precautions. 

  1. The first and most important is placing it on even ground. Almost all mini trampolines come with rubber foot protectors to prevent slipping. 
  2. Also, another tip that could easily be overlooked: make sure you have more than enough headroom and room around you to move.
  3. It’s good practice to check it over before each workout to help prevent an accident.
  4. Take it easy at first. It may seem like nothing as you bounce away for 5,10,20 minutes. It is such a low impact workout you may not feel the full force of the workout until you sit down. Start will smaller amounts of time and build up your stamina.
  5. If you feel dizzy, immediately take a break, sit down and rest for a little bit.
  6. And remember, always read the directions and put any workout equipment together properly.

According to Healthline there are 12 Trampoline Exercises That Will Challenge Your Body you should check this out.


Empowering minds and bodies through my fitness journey! Passionate fitness enthusiast and blogger on a mission to inspire and motivate. Transforming lives one post at a time with evidence-based workouts, nutrition tips, and a sprinkle of wellness wisdom. Join me on this sweaty adventure to unlock your full potential and cultivate a balanced, healthy lifestyle. Let's break a sweat, embrace the grind, and celebrate the victories together! ✨ #FitLife #WellnessWarrior #FitnessBlogger"

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