12-Minute Springfree Trampoline Workout for Quick Results

Are you looking for a Springfree Trampoline workout that’s fast but super effective? 

Look no further! Below is an expert-crafted workout you can perform on your trampoline to achieve your fitness goals. 

A Springfree Trampoline Workout for All Levels  

This Springfree Trampoline workout is for both beginners and advanced jumpers. We recommend doing light stretching before completing this workout.   

This routine can be done 3-5 times a week. Tailor it to fit your goals -- don’t be afraid to get creative!  

You will be doing this for one round at the beginning. Once you master one round, build up to 2-4 rounds to keep challenging yourself.  

Here is the full Springfree Trampoline workout routine:  

 

Work to keep rest periods to 30 seconds between exercises for maximum output.   

For exercise demonstrations and instructions, see below! 

 1. Tuck Jumps (1 Minute) 

 
Starting point: Standing straight with hands at sides. 
Mid move: In mid-air, pull knees to chest, hands grasp around knees or ankles. 
Landing: Body straight, arms straight above your head. 

Rest: 30 sec  

 

2. Jumping Jacks (1 Minute)

 
Starting point: Standing straight with feet on the trampoline, arms at sides. 
Mid move: Point legs out to the side, keeping legs straight; arms reach above head, clasping hands at the top. 
Landing: Land standing with legs straight like the starting point.                                                     

Rest: 30 sec                                 

3. Pike Jumps (1 Minute)

 
Starting point: Standing straight with feet on trampoline, arms at sides. 
Mid move: Point legs out keeping them straight, parallel to the mat; reach with arms and point fingers to toes. 
Landing: Land standing with legs straight like the starting point. 

Rest: 30 sec 

4. Straddle Jumps (1 Minute)

 

Starting point: Standing straight with feet on trampoline, arms at sides. 
Mid move: Point legs out sideways at an approximate 90-degree angle apart, keeping legs straight; reach with arms and point fingers to toes. 
Landing: Land standing with legs straight like the starting point.  

Rest: 30 sec 
 

5. Star Jumps (1 Minute)

 

Starting point: Standing straight with feet on trampoline, arms at sides. 
Mid move: Jump in the air getting enough height to create a star position at the top of your bounce. 
Landing: Land standing with legs straight like the starting point.  

Rest: 30 sec 
 

6. Crunches (1 minute)

 
Starting point: Lie down on your back on the trampoline. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. 
Mid move: Exhale and lift your upper body, keeping your head and neck relaxed. 
Landing: Inhale and return to the starting position. 

Rest: 30 sec 
 

7. Seat Drop (1 Minute) 

 
Starting point: Standing straight with hands at sides.  
Mid move: Jump up in the air and move legs forward.  
Landing: Landing on posterior with legs straight out in front, palms down with fingers pointed towards toes.  

Rest: 30 sec 

OPTIONAL: If you’ve still got something left in the tank, freestyle jump for five minutes as a burn out!  

Add More Trampoline Exercises to Your Routine 

Consistent trampoline exercise is an underrated way to get your workouts in. It’s easier on your joints, works your entire body and it’s much more fun than running on a treadmill.  

It’s also the perfect place to get imaginative. There are countless movements you can perform on your trampoline to achieve results.   

Check out our 10 quick and easy trampoline exercises for more jumps to add to your routine!