Recently I began a self-created 30 Day Mini Trampoline/Rebounder challenge (Mini Tramp Challenge). Previously I wrote about my mini trampoline and all the benefits of jumping. I was all set to follow up with an updated post about some great free workout videos I had found online. One day while exploring, I happened upon a couple of rebound workout challenges. One was 21 days and another one was for 30 days. Each challenge had different goals. After reviewing them, I decided I was jumping on a fairly regular basis, so why not create my own challenge?

Disclaimer: Please always check with your relevant medical professional beforehand on whether the specified ideas presented here are right for your individual situation. Please also note the relevant disclaimers for any resources shared.

Disclosure: I get commissions for purchases made through affiliate links (marked with asterisks) in this post.

My Challenge Goal & Guidelines

The goal of my Mini Tramp Challenge is to tone up my body, and boost my energy. I took my measurements during the first week, and I have been monitoring my energy levels throughout the challenge. The guidelines for my challenge are as follows:
>Length of challenge: 30 days
>Session duration: ~ 10 minutes ( ~ is short for around/about 😉 )
>Session intensity: Beginner – Intermediate/Low – medium impact
>Rest days: As needed – LTYB!

For me, 30 days is a decent length of time for a challenge. For session duration, I often hear that 10 minutes on a rebounder is equivalent to 30 minutes of other cardio workouts. I’d like to see what happens. Further, I list ~ 10 minutes because on some days, I may go over, and on other days, I’ll spend less time for an intermediate session. Regarding session intensity, I am of the mind that I don’t need to jump with high intensity to get results. Besides, I am still pretty new to rebounding, and I would not want to overdo it. Last point: I elected to give myself a rest day as needed. LTYB = Listen To Your Body! Today is day 18 of my mini tramp challenge. So far, I took a rest day on Day 14. To be honest, I wasn’t going to include rest days at all, but I decided self-care was more important than my ego!

My Challenge Process

Rather than just jump for a period of time on my own, I like variety (to avoid boredom) and guidance (to avoid injuries). Based on that, I am utilizing the various free Beginner and/or Intermediate mini trampoline workout videos I’ve been exploring on YouTube. I’ll include links to my favorite workouts in the Resource section.

My Challenge Challenges

One of the first challenges of my challenge (pun intended), was the daily aspect of it. Especially on the weekends. You see, I usually workout 3 days a week with a rest day in between, and those days are typically during the week. The weekend is for relaxing! But it’s not forever, and I am hoping the end results are worth it.

Lessons Learned… So Far

>Safety: I decided to remove the cover from my mini trampoline. With some of the movements in various rebound workout videos, I would occasionally catch my foot in the cover. That felt unsafe on a number of levels!
>Start Where I Am: On any given day, I do the best that I can. As I progress, I will be able to do more. As I shared in my initial post, the Health Bounce is my friend and my go to place when I am struggling with a specific movement.
>Pace: With any exercise presented, I am famous for self-modifying. If I can’t do whatever movement at the pace presented, I do it half-time. If I can’t jump and do a specific movement, I step and do it. Over time, I gradually challenge myself to do a little more than last time. If I can’t, it’s all good!
>Support: When doing more than a Health Bounce, I need to wear a sports bra with at least medium support. However as it turns out ladies, for optimal lymphatic/immune system benefits in the breast area, we don’t want that support to be too tight. Take a look at one of the related points regarding that in this short free video on Rebounding and the Immune System.
>Bio Break: I learned that I should hit the restroom before starting my mini tramp workout session. Something about jumping up and down I guess. LOL!
>Shoes: I choose to wear athletic shoes during my rebound workouts.
>Time of Day: I learned the hard way that (for me) doing a rebounding workout a couple of hours before bedtime is NOT a good idea. I could not fall asleep! Morning, afternoon, or earlier in the evening have all worked out fine for me.

Get Your Own Mini Trampoline/Rebounder

Get Your Own Mini Trampoline/Rebounder! I have a MOVTOTOP Mini Trampoline. It’s spring based versus bungie cords. That specific model is no longer available, but this *40″ Mini Trampoline is similar and includes an adjustable handrail which you can use for injuries or balance concerns. If you would prefer an even quieter rebounder with bungee cords, check out this *Darchen Mini Trampoline for Adults. Take a look, but make your own decision about what works for you.

UPDATE: The Challenge is now over! See my Challenge Results post.

Resources

Below is a list some of my favorite free YouTube videos that I cycle through for my Mini Tramp Challenge workouts. One quick note: Everyone is different. I watched a LOT of Beginner rebounder videos on YouTube that I thought were a bit more intense than I would like. Likewise, these are my favorites, but you may need to explore and find your favorites. I recommend pre-watching any video before using it in a workout session.

Resources – Getting Started

Bounce With Bri Workout – this is a 5 minute beginner low impact mini trampoline video targeted to first-timers. It’s a great one to start with.

Angie Fitness TV Beginner Rebounder Workout – This video is the last of a 5 series workout. The series is recommended for those who are new to rebounding, or coming back from illness, or needing low impact and wanting to improve balance. Exercises include detailed explanation concerning proper form, technique, and modifications. The Description section for the video has the links for the 4 earlier videos in the series.

Resources – Beginners/Intermediate

Dr. Mocor Rebounding Workouts – Dr. Mocor is a PhD scientist in sports science. I really like his workouts, and I have used many of his numerous Beginner videos. They are challenging but doable. He doesn’t talk, but I swear sometimes it feels like he looking right at me! I like the timer he shows along with the previews of the next move. Especially when the next move is REST! 😀 Just FYI: There is one video he has labeled for Beginners & Seniors. I found it to be a bit too challenging for me. As with all the workout videos, I suggest watching it first and deciding for yourself.

Paul Eugene Rebounding Workouts – I initially discovered Paul Eugene’s Funky Basic Rebounder workout because I was looking for something that combined dance with rebounding. You’ll notice that this specific workout is well over 10 minutes, but the music makes me want to keep going! I also love the routine and the way he breaks it up. During the challenge I limit myself to ~ 15 minutes maximum, and (so far) I have never finished this entire workout.

Rebound Fitness Rebounding Workout – The name of this video shows “Beginner” in the title, but the presenter (Anika) calls it an intermediate workout. I like it, but (so far) I have only done the first 10-11 minutes which is just past the warmup. I agree with Anika. Intermediate!

Resources – Affirmations?

Robin Banks Mind Power Routine – Ever consider doing affirmations on a rebounder? Why not? Have a look at this video and give it a try. Even if you don’t like the affirmations he uses, you can always use the concept of combining rebounding with your own affirmations. How about “I am Prosperity” from the book *You Too Can Be Prosperous by Robert A. Russell? This is a great idea for a warmup or a cooldown session. Or you can opt to use affirmations for a standalone session. 😉

Resources – Why Rebound?

I have a Rebounding Benefits section in my original post, but if you prefer videos only, the list below contains a few that highlight the benefits of rebounding, and why you should consider rebounding too.

10 Reasons Why You Must Start Rebounding – Don’t worry. You don’t have to duplicate his movements (on the video insets) to get the benefits he’s describing.

The Surprising Benefits of Rebounding – This is one of the challenge videos that inspired me. Take a look.

Rebounding and Your Immune System (2021 Update) – I already referenced this specific video earlier, but it fits in this section as well.

Make it Your Own! Create Your Own Mini Tramp Challenge

Are you inspired to create your own Mini Trampoline/Rebounder challenge? Maybe you’ve been inspired to just start. If you have, that is awesome! Let us know! Do you already rebound and have some great Rebounder workouts to share? Leave a comment and let us know that too!