How Many Calories Does Rebounding Burn?

Rebounding is a low-impact, joint-friendly workout you can do year-round, no matter the weather. It's accessible to many people of all ages and stages of life. While jumping on a mini-trampoline is notably fun, it's also an effective form of exercise—because who says you can't burn calories when you're having fun?

So, how many calories does rebounding burn, anyway? It depends on a few things, like body weight, workout intensity, and how long you bounce, but you might be surprised by the energy expenditure of rebound training. Keep reading for details.

General Estimates for Calorie Burn During Rebounding

It's nearly impossible to say exactly how many calories a rebounder session burns because numerous factors—workout intensity, body weight, age, sex, etc.—affect how much energy the body uses.¹ (Calorie burn is how the body uses energy for fuel.)

With that said, let's look at some general estimates for calories burned during rebounding. Some research has shown rebounder training burns roughly 6.9 calories per minute, while other studies have suggested it can be up to 12.4 calories per minute.^2,3

Moderate Rebounding Workout Calorie Burn

A moderate rebounder workout—jumping at a medium speed, not leisurely but not bouncing very high, either—can burn anywhere from 250 to 400 calories per hour.⁴ This comes out to roughly 4.2 to 6.7 calories per minute.

Calorie Burn for Different Weights and Intensities

Calorie burn on a rebounder varies for people of different body weights, jumping at different intensities. This is what makes it difficult to make blanket statements about how much energy is used during a workout.

For instance, a 180-pound man might burn 6.5 calories a minute while bouncing at a moderate pace, whereas he could burn 12 calories a minute with higher jumps or while wearing a weighted vest. So, in a half-hour, he could burn 195 to 360 calories.^5,6 For an in-depth understanding, explore how to use a rebounder for weight loss in our blog.

Specific Examples of Calories Burned by Rebounding

Body size is a significant factor in how much energy a person burns doing any given activity.¹ Here are a few examples estimating the calories burned on a rebounder for different body weights and workout intensities^4,5,6:

• 208-pound person – Someone who weighs 208 pounds can burn around 138 to 146 calories in a 10-minute rebounder session, depending on how high they're jumping, whether they're engaging their upper body, and how much muscle mass they have.
• 150-pound person – Meanwhile, a person weighing 150 pounds will burn anywhere from 45 to 86 calories during a 10-minute rebounder workout.
• 128-pound person – Someone who weighs 128 pounds might burn substantially fewer calories in 10 minutes on a rebounder—more like 36 to 73 calories.

How Workout Intensity Affects Calorie Burn

As noted, leisurely bouncing won't burn as many calories as moderate bouncing, and moderate bouncing won't use as much energy as a high-intensity rebounder session.

Rebounding is an aerobic exercise, meaning it uses lots of oxygen to pump blood throughout the body—that's why your heart rate increases. The closer you are to your VO2 max (maximal oxygen consumption) during a workout, the more calories you'll burn. On the other hand, those with better cardiovascular endurance won't reach their VO2 max as quickly (because it's higher), so they won't burn as many calories.^3,7

Low-Intensity vs High-Intensity

Higher-intensity workouts use more energy stores than low-intensity workouts. Intensity can be partly measured by your heart rate because a higher heart rate indicates a higher demand for oxygen.

As mentioned, getting close to your VO2 max (how much oxygen your body is able to use during any given activity at your current fitness level) means you're burning maximum calories.⁷

Adding Weights or Strength Movements

Adding weights to your rebounding session can bump up the calorie burn by increasing the intensity—the added weight will make it slightly harder to lift your body off the jump mat with each bounce. You might try a weighted vest, wrist weights, ankle weights, or adjustable dumbbells.

With free weights, just don't go too heavy to avoid dropping them and ensure you have control over your bounces. Also, if you want your hands free to hold a handlebar on the rebounder, ankle or wrist weights might be better.

The MET (Metabolic Equivalent of Task) for Rebounding

Metabolic equivalent of task (MET) estimates how much energy an activity uses. Sitting still has an MET score of 1 (meaning it uses 1 milliliter of oxygen per kilogram of body weight per minute). Very high-intensity or vigorous activities like sprinting can be as high as 9.⁸ Rebounding is somewhere in the middle, with an estimated MET of 3.5 to 7.2.^5,6

Calculating Your Calorie Burn During Rebounding with MET

You can use the MET formula to calculate your calorie burn for rebounding. Let's say rebounder training has an MET of 5.6 (the average of the two estimates above).

Here's the formula: [MET] x 3.5 x [body weight in kilograms] ÷ 200

So, for someone who's 175 pounds (roughly 79.3 kilograms), the calculation would be:

5.6 x 3.5 x 79.3 ÷ 200 = 7.8

This means your calorie burn on a rebounder is 7.8 calories per minute.

How Lifepro Rebounders Can Help You Burn More Calories

Rebounding offers substantial calorie burn, not to mention muscle engagement, lymphatic drainage, and improved cardiovascular endurance. Plus, it's fun, accessible, low-impact, and easy on the joints.

Lifepro is committed to supporting daily well-being, active recovery, and better health for everyone. We offer a medley of premium products at moderate prices to improve your fitness game in a sustainable, enjoyable way.

Our thoughtfully engineered JumpTrack rebounder trampolines are efficient, effective, safe, and convenient. They even have digital counters that tell you your calorie burn, strides, and the number of jumps for each workout.

For full-body health at home and on the go, check out our red light therapy devices and vibration plates. You can also compare the benefits of a vibration plate vs rebounder in our helpful guide.

Sources:

1. Dietary Reference Intakes for Energy. Factors Affecting Energy Expenditure and Requirements. https://www.ncbi.nlm.nih.gov/books/NBK591031/
2. Science & Sports. Exercise intensity and energy expenditure during a mini-trampoline rebounding exercise session in overweight women. https://www.sciencedirect.com/science/article/abs/pii/S0765159716300892
3. International Journal of Sports Science. Does mini-trampoline training more effective than running on body weight, body fat, VO2 max and vertical jump in young men?. https://www.researchgate.net/publication/315733422_Does_mini-trampoline_training
4. Captain Calculator. Calories Burned on a Trampoline | Calculator & Formula. https://captaincalculator.com/health/calorie/calories-burned-trampoline-calculator/
5. Calculator Academy. Rebounder Calories Burned Calculator. https://calculator.academy/rebounder-calories-burned-calculator/
6. Fitness Volt. Calories Burned on a Trampoline Calculator. https://fitnessvolt.com/calories-burned-trampoline-calculator/
7. Journal of Sports Science. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. https://pubmed.ncbi.nlm.nih.gov/17101527/
8. Bone & Joint Research. The metabolic equivalent of task score. https://pmc.ncbi.nlm.nih.gov/articles/PMC9130675/
9. Cureus. Rebound Exercises in Rehabilitation: A Scoping Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC11296216/
10. Journal of Education Health and Sport. Springing to Life: Unveiling the Transformative Effects of Trampoline Bouncing on Human Health. https://www.researchgate.net/publication/377582938_Springing_to_Life_Unveiling_the_Transformative_Effects_of_Trampoline_Bouncing_on_Human_Health
11. Cleveland Clinic. The Many Health Benefits of Exercising on a Trampoline. https://health.clevelandclinic.org/trampoline-workout-benefits