Everything you need to know about Bounce
(aka Trampoline / Rebounding)

Bouncing is a game changing form of exercise. It’s fun, it’s safe to do regularly, and its a really effective tool for getting a full body workout! Even better, Barre Groove classes are designed to be balanced, so you not only strengthen your legs, core, and arms but you also get all of the added benefits that come with cardio work while bouncing.

Don’t just take our word for it, there’s a growing body of research that suggests bouncing is a really effective and efficient form of exercise.


“Just a few minutes of bouncing at the end of your day can make a big difference to your health and happiness. Light bouncing can help increase blood flow to underused muscles and loosen and release overused ones, plus it helps the body release endorphins (your brain’s natural calming aid, they make us feel good). Being in your body and getting out of the business in your head comes naturally as you bounce, and it can help clear your mind and decrease tension.”

Source: “How 15 minutes on the trampoline can change your body” goop, October 19, 2017

Emphasizes your legs and core

“Rebounding is wonderful for your lower body, particularly when it comes to toning and shaping your legs, thighs and buttocks. Think about it: When you’re jumping up and down, your legs are constantly working to help you maintain balance, as well as helping to control each jump.

So, consistent trampoline workouts will inevitably lead to stronger, more toned thighs, buttocks and glutes.”

Source: “You Might Want to Jump on This: 3 Muscle Areas a Trampoline Works Out” livestrong.com, March 20, 2019

It’s a fun and effective workout

Bouncing is an effective form of cardio exercise. It’s also great at engaging the muscles in your legs, booty, and core. After just a few minutes of bouncing your body will be sweating and your heart rate will be elevated.

“In one small 2016 study Dr. Porcari conducted for the American Council on Exercise, 24 college students jumped on mini trampolines for six months. During each 19-minute workout, men burned an average of 12.4 calories per minute, while women burned 9.4 calories per minute, similar to running six miles per hour on flat ground. Yet the participants rated their effort on the trampoline as lower than one would expect for that level of exertion. In short, Dr. Porcari said, they were having too much fun to notice.”

Source: “Bouncing Your Way to Better Health” New York Times, November 11, 2022

Boosts longevity by being low impact on your knee and ankle joints

Bouncing is much gentler on your joints than traditional running. It’s been found that exercising on a trampoline reduces approximately 80% of the force placed on your joints compared to walking/running on pavement.

“One downside of running is that it can lead to orthopedic injuries,” says study author John Porcari, professor of exercise and sport science at the University of Wisconsin La Crosse. But even though the motions are similar in jumping, the trampoline absorbs some of that shock, causing the impact forces on the feet and lower extremities to ease up, he says. “It absorbs the shock instead of you pounding on the pavement, and that makes it seem easier than it is.”

Source: “Jumping Up and Down is Ridiculously Good Exercise” TIME Magazine, September 22, 2016

Helps improve your balance

“In addition to being a cardiovascular workout, bouncing is “fantastic” for balance, building muscles in your feet, ankles and calves, Dr. Porcari said. This is particularly important as people age and their risk of falling goes up.

Another small study, published in 2011, suggested that jumping on a mini trampoline can specifically improve dynamic balance, the type of balance required when you’re walking, climbing stairs or standing in place. In older people, improving dynamic balance can lower the risk of falls.”

Source: “Bouncing Your Way to Better Health” New York Times, November 11, 2022

Strengthens your pelvic floor

Having a strong pelvic floor is really helpful in preparation for pregnancy and aging more gracefully.

One small study published in 2018 suggested that the pelvic floor muscles are highly active during mini-trampoline jumping and another, not yet published, indicates that pelvic floor function can be improved by rebounding [bouncing].”

Source: “Bouncing Your Way to Better Health” New York Times, November 11, 2022

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