Rebounding vs Running: Which Is Better?
Many people think running is king when it comes to calorie burn, endurance, and cardiovascular strength. It can be an effective form of exercise for some, but running might not be the be-all and end-all of fitness. For instance, rebounding (jumping on a mini-trampoline) can be just as good—sometimes even better.
Both activities have unique perks, and everyone's path to physical fitness is different. With that said, it's worth exploring your options.
Here's everything you need to know about rebounding vs running, including joint impact, cardio effects, energy use, accessibility, and muscle-building benefits.
#1 Impact on Joints: Which Is Easier on the Body?
First, let's look at how each exercise affects the joints. Rebounding and running are both weight-bearing exercises, meaning you support your own body weight against the force of gravity. This can be good for building muscle and bone density, but you also want to be careful about prematurely wearing down your joints.1
Rebounding Is Low-Impact
Rebounding is a low-impact workout because the jump mat absorbs the shock of each landing. This means it doesn't put too much stress on joints in the knees, ankles, and hips, so there's a relatively low risk of long-term damage, joint pain, and injury.2
These joint-friendly benefits make rebounding a low-impact alternative to pounding the pavement or jogging indoors on a treadmill. It's great for those facing knee or hip issues who want to stay active.3 Check out our blog to learn more about low-impact exercise equipment that you can use at home.
Running Is High-Impact
Running is considered a high-impact exercise because weight-bearing joints in the lower body continuously strike the ground with significant force. Frequently running long distances (especially on hard surfaces, like asphalt or concrete) might wear down knee cartilage due to repeated stress on the joints—which could be a concern for those with osteoarthritis, who already lack joint cartilage. But it depends on the person, and more research is needed.4,5
#2 Calories Burned: Which Exercise Burns More?
What about calorie burn? Running is arguably the harder activity, so you might assume the extra exertion torches more calories than rebounder training. But this may not be the case.
Rebounding Burns More Calories
So, how many calories does rebounding burn? Rebounding can burn a surprising number of calories in a short period. Although it depends on factors like body weight, muscle mass, and workout intensity, jumping on a mini-trampoline can burn up to 12.4 calories per minute.6,7 So a 20-minute session could burn nearly 250 calories.
Calorie Burn of Running
The calorie burn you get from running also depends on a few things, like your weight, speed, stride length, and whether you're on an incline. On average, though, it's 8.5 to 10 calories per minute.7 This would come out to 170 to 200 calories for a 20-minute run.
#3 Cardiovascular Benefits: Which Exercise Is Better for Heart Health?
Running and rebounding fall into the category of aerobic exercise (sometimes called cardio) because they involve continuous movements of major muscle groups, getting the heart rate up and blood flowing throughout the body. Let's see how they compare.
Rebounding's Quick Cardiovascular Boost
Compared to running, rebounding has been shown to be better at increasing maximal oxygen consumption (known as VO2 max). This means that, over time, doing regular mini-trampoline sessions can increase how much oxygen your body is able to use during physical activity—in other words, it boosts cardiovascular fitness and aerobic endurance.7
Running's Longer Duration for Similar Benefits
Running also offers good cardiovascular benefits, supporting heart health and improving endurance, but it might not be as efficient as rebounding.8According to some research, just ten minutes of bouncing on a rebounder can offer a similar cardiovascular boost as 30 minutes of running.7
#4 Full-Body Workout: Which Exercise Engages More Muscles?
Engaging multiple muscle groups is often a sign of a well-rounded, efficient workout that enhances whole-body fitness. Let's look at which muscles are engaged with rebounding vs running.
Rebounding Works More Muscle Groups
Generally speaking, rebounding works more muscles than running, as it calls for continuous balance, stabilization, and propulsion (lifting your body up off the mat).
In addition to the lower body (calves, quads, hamstrings, glutes, and hips), it activates the core (abs, obliques, and lower back). Depending on how you position yourself, rebounding can also engage your arms (biceps), shoulders (deltoids), and chest (pectorals).9 For an in-depth understanding, explore what muscles rebounding works in our blog.
Running Primarily Works the Lower Body
Running, on the other hand, mostly calls on muscles in the lower body, particularly the calves, quads, hamstrings, and supporting muscles in the knees. But jogging downhill, on an incline, or on uneven terrain can get the trunk (abs and back) more engaged.10
#5 Bone Health: Which Exercise Is Better for Your Bones?
People in the later stages of life, especially older women, may look to exercises that support bone mineral density to help prevent or manage osteoporosis (weakened, fracture-prone bones). So, how do rebounding and running compare for bone health?
Rebounding Promotes Bone Density
Rebounder training two or more days a week for three months has been shown to improve bone mineral density. By strengthening bones and muscles, this form of exercise can also reduce the fear of falling—a common concern for those with osteoporosis and osteopenia (lower-than-normal bone density).11 Learn more about how to improve bone density in our blog.
Running Also Supports Bone Health
Running also supports bone mineral density, but very long-distance running (like marathons) can actually wear down bones and decrease bone density.12 And as mentioned, the impact on joints can be an issue for those with osteoarthritis.4
Our comprehensive article explores the benefits of rebounding for seniors.
#6 Lymphatic System: Which Exercise Stimulates Lymphatic Drainage?
The lymphatic system is part of the immune system and vital for the circulatory system. Made up of organs, tissues, and vessels, it's involved in waste removal, filtering out harmful germs, and balancing fluid in the body. Exercise helps with lymphatic drainage, some forms better than others.13
Rebounding Stimulates the Lymphatic System
Rebounding increases blood flow throughout the body, with the gentle up-and-down motions acting like a pump to help lymph fluid get where it needs to go. This can help reduce inflammation, swelling, fluid retention, and stiffness in the arms, legs, and feet.14
Running Doesn't Significantly Stimulate the Lymphatic System
While many types of exercise can promote lymphatic drainage, there's not much research on the benefits of running specifically. Low-intensity workouts tend to be better because they're less likely to cause inflammation, which can work against the function of the lymphatic system.15
#7 Fun Factor: Which Exercise Is More Enjoyable?
Calorie burn, bone support, and muscle engagement matter, but if you're looking to stick with exercise long-term, it should also be enjoyable.
Rebounding Is Often More Fun
Lots of folks are pleasantly surprised by how fun rebounding is. Jumping on a mini-trampoline is playful and less monotonous than running, with a wide variety of moves and workout routines you can do to mix it up.
Running Can Feel Monotonous
Some people love running and may never get sick of it. But others find the repetitiveness boring, whether running outside or on a treadmill.
Physical activity should be at least somewhat enjoyable if you're looking to create a sustainable fitness plan. In the end, though, it's really a matter of personal preference.
#8 Accessibility: Which Exercise Is Easier to Do Anywhere?
Another consideration is accessibility. This has to do with how easy or realistic a workout is for people of all ages, fitness levels, and health concerns.
Rebounding Requires a Mini-Trampoline
The main thing you need for rebounding is a mini-trampoline, which not everyone has at home or while traveling. That said, Lifepro's rebounder trampolines are moderately priced, compact, and easy to stash away when they're not in use. Plus, you can do your jumping routine indoors, any time of year, rain or shine.
Running Can Be Done Almost Anywhere
You can go for a run almost anywhere, though it might not be as appealing or safe in bad weather (think rainy, humid, frigid, or icy conditions). Jogging indoors requires a treadmill. In either case, you'll need proper footwear and running apparel.
As mentioned, running is harder on the joints than rebounding—and a harder workout, in general—so it might not be recommended for those with joint or mobility issues. Walking can be a good alternative—and an excellent complement to rebounding.
How Lifepro Rebounders Can Enhance Your Fitness Routine
Running and rebounding can both be effective forms of exercise that offer benefits ranging from improved cardiovascular health and enhanced strength to quick calorie burn and bone density support.
The choice between the two is ultimately personal, depending on your unique goals, preferences, and health condition. But if you're looking for a low-impact activity that works all major muscle groups and promotes lymphatic drainage, rebounding is where it's at. As always, if you need guidance, check in with your medical provider.
Lifepro is dedicated to supporting active recovery and daily well-being. We offer a range of premium products to elevate your fitness game in a way that's sustainable and fun.
Reasonably priced and backed by lifetime support, our JumpTrack rebounder trampolines are engineered with convenience, efficiency, and safety in mind. Standout features include a handlebar for stability, a built-in water bottle holder, a digital jump counter, and grippy legs to prevent slipping.
For whole-body health at home and on the go, explore our vibration therapy plates and red light therapy devices.
Sources:
- Journal of Family & Community Medicine. The impact of adding weight-bearing exercise versus nonweight bearing programs to the medical treatment of elderly patients with osteoporosis. https://pmc.ncbi.nlm.nih.gov/articles/PMC4214007/
- Cureus. Rebound Exercises in Rehabilitation: A Scoping Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC11296216/
- ACSM's Health & Fitness Journal. Rebounding: A Low-Impact Exercise Alternative. https://www.researchgate.net/publication/291428074_Rebounding_A_Low-Impact_Exercise_Alternative
- Osteoarthritis and Cartilage. Is running good or bad for your knees? A systematic review and meta-analysis of cartilage morphology and composition changes in the tibiofemoral and patellofemoral joints. https://www.sciencedirect.com/science/article/pii/S1063458422009232
- American Journal of Sports Medicine. Magnetic Resonance Imaging Findings in the Knee Before and After Long-Distance Running-Documentation of Irreversible Structural Damage? A Systematic Review. https://pubmed.ncbi.nlm.nih.gov/27519676/
- 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
- 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_more_effective_than_running_on_body_weight_body_fat_VO2_max_and_vertical_jump_in_young_men
- NASA (National Aeronautics and Space Administration). Body acceleration distribution and O2 uptake in humans during running and jumping. https://ntrs.nasa.gov/citations/19810029519
- PLoS One. Effects of rebound exercises on balance and mobility of people with neurological disorders: A systematic review. https://pmc.ncbi.nlm.nih.gov/articles/PMC10553300/
- Journal of Biomechanics. Muscle contributions to propulsion and support during running. https://pmc.ncbi.nlm.nih.gov/articles/PMC2973845/
- Clinical Interventions in Aging. Effectiveness of a Mini-Trampoline Training Program on Balance and Functional Mobility, Gait Performance, Strength, Fear of Falling and Bone Mineral Density in Older Women with Osteopenia. https://www.dovepress.com/effectiveness-of-a-mini-trampoline-training-program-on-balance-and-fun-peer-reviewed-fulltext-article-CIA
- Journal of Exercise Rehabilitation. The effect of long-distance running on bone strength and bone biochemical markers. https://pmc.ncbi.nlm.nih.gov/articles/PMC6416492/
- Cleveland Clinic. Lymphatic System. https://my.clevelandclinic.org/health/body/21199-lymphatic-system
- Indian Journal of Physical Therapy and Rehabilitation. A study to assess the effectiveness of rebounding exercise on lymphedema: Shailendra Mehta. https://ijptr.net/a-study-to-assess-the-effectiveness-of-rebounding-exercise-on-lymphedema-shailendra-mehta/
- Frontiers in Cardiovascular Medicine. Exercises in activating lymphatic system on fluid overload symptoms, abnormal weight gains, and physical functions among patients with heart failure: A randomized controlled trial. https://pmc.ncbi.nlm.nih.gov/articles/PMC10126351/
- Medicine and Science in Sports and Exercise. Energy Expenditure of Walking and Running: Comparison with Prediction Equations. https://www.researchgate.net/publication/8157727_Energy_Expenditure_of_Walking_and_Running_Comparison_with_Prediction_Equations
- 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
- German Journal of Sports Medicine. The Effect of Several Weeks of Training with Mini-Trampolines on Jump Performance, Trunk Strength and Endurance Performance. https://www.germanjournalsportsmedicine.com/archive/archive-2018/heft-2/the-effect-of-several-weeks-of-training-with-mini-trampolines-on-jump-performance-trunk-strength-and-endurance-performance/
- Cleveland Clinic. The Many Health Benefits of Exercising on a Trampoline. https://health.clevelandclinic.org/trampoline-workout-benefits
