Three 10-minute rebounder workouts
A gentle one, a steady one and a harder one, each timed to the minute.
By the team at Trampolines Ireland. Checked 9 October 2026.
How to use these
Each workout is ten minutes, one line per minute. They use the eight moves described step by step on our rebounder exercises page, with the same names. Learn the moves there first.
Start with the gentle one, however fit you are. A rebounder is a moving surface and your ankles and balance need a week or two to get used to it. Move up when a workout feels comfortable three sessions in a row.
- Warm up on the floor for two or three minutes before you step on.
- Bare feet or grip socks, empty pockets, a metre of clear space all round.
- Keep every bounce low. A few centimetres is enough in all three workouts.
- Put a clock or a phone timer where you can see it without looking down.
Workout 1: gentle
One foot or both stay on the mat the whole way through. This is the one for your first weeks, for days when you are tired, and for anyone using the stability bar for support. Every move in it can be done with a hand resting lightly on the bar.
| Minute | Move | How |
|---|---|---|
| 1 | Health bounce | Feet on the mat, small and even. |
| 2 | Heel raises and weight shifts | Ten slow raises, then shift your weight side to side. |
| 3 | March | Low steps, arms swinging. |
| 4 | Health bounce | Let your breathing settle. |
| 5 | Side-to-side step | Small steps, facing forward. |
| 6 | March | Knees a little higher than before. |
| 7 | Health bounce | Same rhythm as minute 1. |
| 8 | Side-to-side step | As minute 5. |
| 9 | March | Easy pace, slowing down. |
| 10 | Single-leg balance hold | 10 to 15 seconds on each leg, twice. Stand still between holds. |
If ten minutes is too long at first, do minutes 1 to 5 and finish with the balance hold.
Workout 2: steady
This adds the gentle jog and the twist, with easier minutes between them. You should be warm and breathing harder by minute 5 and still able to talk in sentences.
| Minute | Move | How |
|---|---|---|
| 1 | Health bounce | Find the rhythm. |
| 2 | March | Arms swinging. |
| 3 | Gentle jog | Feet only just leaving the mat. |
| 4 | Side-to-side step | Keep moving, catch your breath. |
| 5 | Gentle jog | Short steps, upright. |
| 6 | Twist | Small turns from the hips. |
| 7 | March | Knees higher. |
| 8 | Gentle jog | The last jog. Keep it low. |
| 9 | Health bounce | Slow the rhythm down. |
| 10 | Heel raises and weight shifts, then single-leg balance hold | Ten slow raises, then one hold on each leg. |
If the jog is too much on a given day, march in its place. The workout still counts.
Workout 3: harder
This one has low jumping jacks, where both feet leave the mat together, and very little rest. Leave it until the steady workout feels easy. Skip it if jumping brings on bladder leaks or a feeling of heaviness, if you had a baby in the last three months, or if you have been told you have low bone density, unless your GP or physiotherapist has cleared you for it.
| Minute | Move | How |
|---|---|---|
| 1 | Health bounce | Warm into it. |
| 2 | March | Knees to a comfortable height, arms working. |
| 3 | Gentle jog | Settle into a pace you could hold. |
| 4 | Low jumping jacks | Small jumps. Thirty seconds on, a few seconds of bounce, thirty on. |
| 5 | Gentle jog | Do not stop. Keep the steps short. |
| 6 | Twist | Quicker than in the steady workout, still small. |
| 7 | Low jumping jacks | As minute 4. |
| 8 | Gentle jog | A little quicker if you can still talk. |
| 9 | March | Bring your breathing down. |
| 10 | Health bounce, then single-leg balance hold | Slow to a stop, then one hold on each leg. |
Harder here means quicker and with less rest. It does not mean higher. If you find yourself bouncing higher to make it tougher, add a second round of the steady workout on another day.
How hard is each one?
We cannot give you a heart rate or a calorie figure for these, and we would not trust anyone who did. The best-known measurement comes from a small ACE-sponsored study of 24 active young adults doing a 19-minute choreographed routine. They averaged about 79% of maximum heart rate. That tells you a rebounder workout can be demanding. It does not tell you what these three will do for you.
Use the talk test. At moderate intensity you can talk but not sing. At vigorous intensity you can say only a few words between breaths. The gentle workout may sit below moderate for some people, and that is fine while you are learning.
How often
Three times a week with a day between is a good start. That is 30 minutes. Ireland's guidelines ask adults for at least 150 minutes of moderate activity a week, plus muscle-strengthening on two or more days, so a 10-minute session is a useful piece of your week and not the whole of it. Walks, the stairs and the garden all count towards the rest.
When to stop
Stop and step down if you feel faint, dizzy, unusually breathless or in pain, or if you leak urine or feel heaviness in your pelvis. If dizziness or pain does not pass, contact your GP. Stand upright throughout, and if you use the bar, rest a hand on it. Do not hunch over it or lean your weight on it.
New to all this? Read rebounding for beginners first. It has a day-by-day plan for your first fortnight.
This is general information, not medical advice. If you are pregnant or recently gave birth, have osteoporosis or a previous spinal fracture, a heart condition, pelvic floor symptoms, a balance disorder, a recent operation or injury, or have not exercised in a long time, talk to your GP or a chartered physiotherapist before you start.