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The Fitness Trampoline: Workout device that is guaranteed fun

The world is obsessed with trampolines. Back in the day, garden trampolines were always great fun for kids to play and perfect for tiring them out. But jumping on a trampoline isn’t just fun for little ones any more. The amazing feeling of weightlessness also draws adults to the trampoline.

Fitness trampolines have been a very popular piece of sports equipment for a long time now. They can be found in gyms, sports schools and living rooms. Almost every muscle in your body will be worked out in the shortest amount of time. Many people like to set themselves a goal when doing this exercise: Lose weight! Workouts on the mini trampoline guarantee extremely high calorie burning with maximum fun. This increases fat burning above all which helps the pounds melt away over time.

Don’t forget: Circulatory system, endurance, coordination as well as your balance are all continuously improved. It’s no wonder then that the fitness trampoline is many people’s favourite workout device.

Training on the fitness trampoline

Holistic, intense, effective – no other workout is as versatile as a workout on the fitness trampoline. 10 minutes a day is enough to see positive effects in your body. Jumping fitness is fun, motivating and will keep you healthy.

Who is the fitness trampoline suitable for?

It is fair to say that the fitness trampoline is great for just about anyone. Everything is gentle on the joints: Every exercise, every jump, every movement. A workout on the mini trampoline not only strengthens all of the muscle groups, but also cranks up your metabolic activity and improves movability and balance without being a burden on the joints. Even people with mobility problems can work out without any problems.


Working out on the fitness trampoline also produces incredible results for older generations. Light rocking, bouncing or vibrations work out the body gently and with minimal stress. Older people who often feel pain in their joints and are limited by this will be able to consistently improve their coordination and balance over time.

Overweight people

It is difficult for most people to find the right training method to lose excess weight and keep it off for good. Overweight people often struggle with pain in their knee and hip joints. Jumping on a trampoline can work wonders! The cushioning on each jump activated the muscles, but minimises the pressure on your joints. Anyone struggling with being overweight will find jumping on a trampoline a pain-free alternative that will help them reach their goals.

Exercising beginners

Beginners will have a blast exercising on the mini trampoline. The first movements are very easy to do. Classic jumping is a movement that you don’t need to learn. It is a great way to start your first trampoline workout.


More seasoned athletes, who are looking for a new way to work out, will be amazed with this fitness trampoline. If simple bouncing and jumping is too boring, then there are more demanding and tougher step combinations and choreography to be done. You will never get bored when working out on a fitness trampoline.

Exercises on the fitness trampoline

Jumping on a trampoline is anything but one-dimensional. From simple rocking or bouncing to coordinated and demanding jumps, anything is possible. From playful to intense exercise, the workouts are all very gentle on the joints. Different movement patterns bring variety to your workouts on the mini trampoline. Using a few basic techniques, individual workouts can be created and designed by you individually.

The HAMMER Cross Jump offers the unique possibility to make your workouts even more varied using their very own developed and patented Jumping Points (pat.). Unlike conventional trampolines, these circular markers help facilitate a perfect exercise sequence to ensure better orientation. The Jumping Points make it easy to learn jumps and techniques and get beginners off to a great start.

The following shows the basic workout possibilities on the mini trampoline. These exercises are all explained in more detail on the HAMMER Cross Jump training DVD. You get the DVD free with your mini trampoline. All exercises can be adjusted as desired using the Jumping Points (pat.).


Gentle vibrations should always be done at the start of any workout on the fitness trampoline. This basic exercise warms up your whole body and works on every muscle group. Stand with your legs spread to approx. hip width and start gently lifting your heels off the trampoline. The tips of your toes should always remain in contact with the trampoline. Bend your knees and lift your heels again, as if you were about to jump off.


Rocking is another form of vibration. Stand with your legs spread to hip width on the trampoline. Your weight should be evenly distributed across both feet. Now you can start shifting your weight from your left to your right foot and back again. Choose the speed yourself. Adjust your speed from slow to quick as desired. This activates and warms up all of your deeper muscles.


When walking, you should gently lift your knees in an alternating pattern as you would when you jog. Your arms should be swinging along. Remain in as upright a position as possible. The uneven surface helps you to train your balance above all.

Light Jumping

This exercise is basically an extension of the vibration workout. This means that the tips of your toes should not be lifted off the trampoline. It is not important to jump very high at this stage. Instead, make sure that you are doing the exercise correctly: Straight upper body, legs remain parallel.

Light jumping promotes fat burning above all. The circulatory system is strengthened, your endurance improved.

Exercises for advanced users

All basic exercises can also be combined as desired. To make your workouts even more varied, you should combine them with motivating and gripping music. Use the entire surface of your trampoline by jumping back and forth or side to side, as well as spreading and closing your legs. This ensures a wide variety of different jumping combinations.

Detailed exercise examples can be found on the training DVD that is delivered with every HAMMER Cross Jump. If you wish to increase the intensity even more, then you can also use weight cuffs while you do your workout. These can be tied to your hands and feet.

Maximum effect by jumping on a trampoline

Workouts on a mini trampoline are guaranteed fun. There is virtually no end to the positive effects on your body!

Fat Burning and Weight Loss

Jumping on a trampoline burns up to 1000 calories an hour without feeling like you are putting in that much effort. Body cells are strengthened and provided with the oxygen that they desperately need to metabolise in an aerobic zone. This is the best way to burn and reduce fat. The movement you do on a mini trampoline is particularly good for losing weight – and anyone can do it any time. Studies have shown that this type of workout can stimulate metabolic activity in such a way that you will continue to burn calories, even after you have left the trampoline.

Circulatory System

The constant change between tension and relaxation will above all increase your stamina and in the long run will improve your circulatory system. The anaerobic movement on the trampoline strengthens your heart in a similar way to cardio workouts, jogging or jumping rope.

Joints and Bones

Jumping on a trampoline can reduce the risk of developing osteoporosis. Each jump, vibration and bounce reduces compression. This makes the body produce fluid in the joints and strengthens your bones.

Balance and Coordination

Jumping on a trampoline activates both halves of your brain, as they both need to work together. This is down to the interchange between gravitational force and weightlessness. This releases positive impulses during every workout. Regular trampoline workouts improve balance, coordination as well as concentration and responsiveness.


Trampoline workouts loosen and stretch tendons, muscles and ligaments. Cartilage, discs and the spine are all well nurtured, and elasticity as a whole is improved. Jumping barefoot, for example, will activate the receptors in the feet, which is beneficial for the nervous system.


No other fitness device works out as many muscles at the same time as the mini trampoline. The constant body tension works at even the smallest muscles, e.g. the multifidi of the spine. These keep the vertebrae in place. With each jump, the body needs to balance out the full spectrum of maximum four times the earth’s gravitational pull all the way to complete weightlessness. It’s no wonder then, that all 638 muscles in your body have to work.

Lymphatic System

Workouts on the fitness trampoline above all activate your lymphatic system, which is extremely important for your breathing. Your cells stretch out in that moment of weightlessness. This allows them to absorb as much fluid as possible. When you land on the trampoline, this absorbed fluid is pressed back into the lymphatic system. Jumping on a trampoline keeps the lymphatic system in motion, and therefore promotes a natural cleansing process.

Stress Relief and Good Moods

Regular workouts on the fitness trampoline have a positive effect on the metabolism, the heart and your mental state. It promotes the positive feeling of relaxation and calm. This can reduce stress in the long run and even help with depression. When you jump, the happiness hormone endorphin is released, which puts you in a good mood.

The Devil is in the Details

When buying a mini trampoline, there are things you should look out for. A good quality finish as well as comfortable suspension are basic things any good trampoline should have. These criteria are important when it comes to buying your own fitness trampoline:


A comfortable and soft suspension ensures the comfort you feel when working out on the trampoline. High quality suspension systems massively reduce the impact on your joints. When exercising on a trampoline, we recommend an elastic rubber cord suspension – like the one on the HAMMER Cross Jump – instead of hard springs.

Frame Construction

As the frame needs to maintain its structural integrity long-term, the materials used in its production must be carefully selected. A steel construction guarantees a long service life.


There are fitness trampolines with and without handlebars. Handlebars can be very helpful, especially for beginners. They support the user while they train and stabilise the jump. This ensures a more secure feeling. In addition to that, they make it possible to add a number of fun exercises to your workout. Professional athletes will also benefit from the handlebars. The additional stability makes even more step combinations and choreographies possible.

Easy and quick assembly

There are a lot of good reasons to buy a mini trampoline. It is probably best to start out with jumping workouts. A stress-free, easy assembly ensures a smooth start into your training. The HAMMER Cross Jump stands out here with its quick assembly aide. Its patented assembly markings on the rubber band makes assembly child’s play. They make it possible to evenly pull in the rubber bands through the loops on the jumping sheet. This allows the band to maintain equal distance throughout the assembly process. The rubber band will therefore not have to be threaded several times.

Jumping Sheet

Low quality rubber bands tear quickly, which ruins the fun for anyone trying to jump on them. And let’s not forget: low quality jumping sheets can also be quite tough on the joints. Always take note of the maximum user weight of any jumping sheet.

Support Legs

Support legs are the foundation of any good fitness trampoline. These must be made to the highest quality. We recommend using non-slip rubber covers to ensure your trampoline does not move around during your workout.

Edge Cover

The edge cover should cover the entire spring system. Otherwise your feet could get caught between the springs or rubber ropes while you jump. The thicker your edge cover, the more secure your training will be on the trampoline.

Available Accessories

It is important that replacement parts are available to purchase, in case any part of your trampoline gets damaged. Additional material – e.g. a training DVD – are also available to keep you motivated.

More information to do with cardio training, strength training, wellness & relaxation, health & nutrition, correct training, Figure Fit and workouts can be found in our fitness information. Would you like to buy even more fitness products aside from a fitness trampoline from HAMMER? Then you are welcome to use our online product recommendations, so you can find the right fitness device for you.



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