16 Great Trampoline Activities for Both Kids and Adults

Trampolines are a versatile backyard staple. While jumping is the main activity you will do on them, they can offer much more fun than just a few jumps. If you are creative, you can explore a variety of trampoline activities.

Discovering these many games and other fun things to do will allow you to get more out of your trampoline. Plus, introducing new trampoline activities can help to keep the trampoline engaging for kids who may lose interest in just jumping after a while.

Safety Disclaimer for Trampoline Activities

Before you embark on any type of trampoline activities, you need to be aware of the risks involved. Trampolines are responsible for many injuries to users every year.

Most of the time, such injuries are avoidable if you follow all the safety guidelines and instructions that come with your trampoline.

There are also some best practices to follow that can help keep everyone safe when using a trampoline.

Best practices for trampoline activities

  • Always have adult supervision
  • Keep activities age-appropriate
  • Set up at ground level for the safest option
  • Make sure to set up away from trees or other low hanging things
  • Clean off debris before use
  • Use safety net and pads
  • Check for tears and other issues before using

Always keep safety in mind as you use or supervise children using a trampoline. Doing so will help to keep the activities fun and avoid injuries.

Fun Trampoline Activities to Try Today

We’ve put together a variety of trampoline activities for all ages to enjoy. We’ve put special notes on some activities about age groups or where there is an extra need for caution.

Keep in mind that younger children should only be on a trampoline one at a time to avoid injuries. Any group games or activities on our list are not appropriate for small children.


You may know this as the egg game, but we call it popcorn. To set up the game, one person will sit in the middle of the trampoline with his or her knees pulled to the chest and arms wrapped around the knees.

The other players will jump around the person to try to get him or her to let go and “pop” open.

There are variations on this as well. To make it more fun, you can have multiple people playing the popcorn kernel, and the last “unpopped” kernel is the winner.

You also make the game about the jumpers where there is one jumper at a time. Each jumper gets so many bounces to pop the kernel. If he or she doesn’t, then the next jumper gets a chance. Whoever, pops the corn, wins.

Rock, paper, scissors

You have probably played rock, paper, scissors with your hands, but when you turn it into a trampoline game, you use your whole body. The moves are as follows:

  • Rock: landing on hands and knees
  • Paper: landing flat
  • Scissors: landing on your rear

You play the game the same way as the classic. On the count of three, everyone will choose their move. Remember, rock beats scissors, scissors beat paper, and paper beats rock.

You can do best two out of three or you can play a tournament where the winner of the round goes on to play another player.


Small hoops that can attach to the side of the trampoline net make it simple to play a game of basketball on the trampoline. It is a pretty straightforward activity.

Whether the kids play a full-blown game or just shoot baskets for fun depends on their ages and how much room you have on the mat.


To play drop, you need to be able to get some good air between you and the mat, think fast, and move your body well. The idea behind this game is to land in a certain way, but you don’t know what that pose is until you’re already in the air and heading back down.

To play, one person is the jumper and the other is the caller. The jumper will jump three times. On the third jump, the caller will yell out a landing style that the jumper must pull off.


Poison is kind of like a real-life video game. You will need some balls to play. You want to put the balls on the trampoline. The goal for jumpers is to not let a ball touch them. The balls are poison, so if they touch a jumper, that person is out.

The rules are fairly simple. Nobody can purposely touch the balls, and everyone must keep jumping until they are out.


This is like the basketball game but instead of shooting baskets, one person will do a certain move, such as a spin jump or landing flat, other players must do the move or earn a letter. When a player spells out the word “horse,” they are out.

For example, player A is up first. He decides to do a jump and land on his hands and knees. Player B must then do a jump and land in the same position. If she does, then she gets to pick the next move. If she doesn’t, then she gets a letter “h,” and player A gets to choose the next move.

Chalk drawing

This is the first of the trampoline activities on our list that is appropriate for younger kids because it doesn’t involve jumping or even much movement that could put the child at risk of a fall or injury.

Chalk drawing is simple using sidewalk chalk to draw on the trampoline. It can get a little messy because the kids will likely crawl all over the already drawn on surfaces, but it is easy to clean off with a spray of the hose or just wait for some rain.

Bum war

This game can be incredibly hilarious, but it is also very difficult. The idea is to have all players begin the game by jumping normally.

Then one player will yell out “1,2,3,4. I declare a bum war.” At this time, all players must land on their bums and rebound to their feet to stay in the game. No double bouncing and no stumbling allowed. To stay in a player must execute a smooth bum bounce to their feet.

Ball pit

It is so easy to turn your trampoline into a ball pit. You can buy the plastic balls used for ball pits pretty much anywhere. Just dump them on the trampoline and let kids play.

Younger kids will often find this quite enjoyable, but it is a good time for almost any age.


Sprinkler is simple. Just put a sprinkler underneath the trampoline, turn it on, and wait for the squeals. The spray will come out as more of a mist through the mat, but it will still cool them off when the temperature soars.

We want to issue a word of caution about this activity. When wet, a trampoline can be incredibly slippery, so always exercise care and keep an eye on children playing on a wet surface.

Nighttime jump

Nothing can make something as exciting as using it in a new way. Nighttime jump takes a trampoline and makes it into an adventure, which is perfect for a time when your kids seem to be getting bored or using the trampoline less.

All you do is string up some fairy lights or old Christmas lights around the top of the trampoline and let them jump after dark. It brings a whole new dimension to the trampoline and can spark a new joy in jumpers.

You could even let them bring their sleeping bags out, and after jumping, they can spend the night on the trampoline.

Of course, you want to ensure their safety on an overnight stay. Make sure there is adult supervision, and check the weather report to avoid a mishap in the middle of the night.


For kids that love to see how high they can jump, streamers is an addictive game. To set this up, you need to create a bar going across the top of the trampoline. You can use pool noodles taped together for a soft option that won’t pose a hazard.

You will then need some crepe paper that you will tear off in various lengths and tape to the bar.

The goal is for kids to take turns trying to grab the streamers. Each player gets one jump on his or her turn. Whoever gets the most streamers wins the game.


A trampoline is the perfect place to teach younger children basic tumbling moves because it is a soft surface with some give. It can make it easier to overcome some of the fear a child may have.

Stick to basics, such as summersaults, and keep the kids in the middle to avoid injuries.

Hokey Pokey

The Hokey Pokey is a classic party tune. You can amp up the fun by having everyone do the Hokey Pokey dance on the trampoline.

It will add a little flavor to the dance that you just don’t get when standing on solid ground.

In the air

Active for Life explains that kids can have a ball with the in the air game where they must keep a ball, balloon, or another round object from falling on the mat.

The ball must keep moving, though. They will have to throw or bounce it to keep it in the air at all times. Whoever drops it to the mat, is out.

Trampoline activities as exercise

Most of the trampoline activities we’ve shared are something adults can do, but for an adult who wants to make the most of their trampoline, exercising is a great option.

Cardio is an obvious choice as jumping really gets your heart and lungs working, but don’t make things boring.

Liven up your workout with a little air dancing. The goal is to jump and create moves with your body in the air. Of course, the higher you can jump, the better. You’ll find yourself working hard to strike unique poses, but you probably won’t even feel like you’re exercising.

You can also do some yoga on the trampoline. You’ll find this is challenging because it really tests your balance and coordination due to the unstable surface.

Final Words on Trampoline Activites

Playing on the trampoline means so much more than just jumping around. As you can see, there are many different trampoline activities you and your kids can enjoy.

There is something for everyone which makes the trampoline one of the most versatile playthings you can get for your home.

You really are only held back by your own imagination when it comes to finding fun things to do on a trampoline. You’ll probably notice that as you introduce ideas, your kids will come up with many variations and even new ideas of their own.

What are your favorite trampoline activities? Let us know in the comments below.


Trampoline Cardio: Bounce Back Healthier with These Top Exercises

One of the biggest reasons people quit working out is getting bored with the same old, same old. Well, today, we’re going to introduce you to a workout that is so much fun you won’t notice that you’re exercising. It’s called trampoline cardio.

There are many health benefits to running, but let’s face it, pounding the treadmill is not exactly the most exciting thing. Trampoline cardio, on the other hand, is exhilarating. It will make you feel like a kid again.

And the best news is, it’s great for your health!

Health Benefits of Trampoline Cardio

Working out on a trampoline is not only loads of fun but also perfect for you. Whether you’re jumping on a full-size trampoline or a rebounder, you stand to gain many health benefits.

We all need to do cardiovascular exercises, so why not do it on a trampoline? It’s an excellent way to burn body fat and calories. It will also improve your physical fitness. Believe it or not, it’s just as good as running, but it’s a lot more gentle on your body.

And that’s not all.

Jumping on the trampoline can keep you healthy by improving your lymphatic system too.

The lymphatic system is an important part of your immune system and helps your body eliminate toxins. This system is about movement and exercise. When you bounce on the rebounder, you increase your lymphatic flow by as much as 15 times. That increased flow boosts immunity and can even slow down the aging process.

Some of the other incredible health benefits of trampoline cardio include:

  • Increases bone mass and strengthens the skeletal system
  • Increases circulation
  • Full body exercise that is gentle on the joints
  • Improves posture and balance
  • Strengthens muscles throughout the body
  • Improves the cardiovascular system
  • Increases metabolism
  • Enhances coordination
  • Strengthens the core

How Often Should You Jump on a Trampoline?

According to the American Heart Association, adults need to do at least 150 minutes of moderate-intensity cardio every week. Trampolining is an excellent example of that. You can also increase the intensity of your jumping to make your workout more vigorous. In that case, you will need to do just 75 minutes per week.

The AHA also recommends that adults do strength training exercises at least twice a week. The brilliance of trampolining is that it takes care of that requirement too.

Studies find that people who jumped on a trampoline four times per week for eight weeks lost weight, strengthened their cores, improved muscle tone, increased endurance, and strengthened their cardiovascular fitness.

How Many Calories Does Trampoline Cardio Burn?

One of the things that we love about trampoline cardio is that it burns a ton of calories. To lose weight, the American College of Sports Medicine (ACSM) recommends that adults burn between 200 and 300 calories for each 30-minute session of exercise. That boils down to 6.7 to 10 calories burned per minute.

In a study done by the American Council on Exercise, mini-trampoline workouts burned an average of 12.4 calories per minute for men and 9.4 for women. That’s equal to running 6 miles per hour (mph) or biking 14 mph.

A simple trampolining routine will burn between 200 and 300 calories every 30 minutes. If you increase the intensity, you can potentially burn double that.

NASA’s Journal of Applied Physiology says that when you compare trampolining to jogging, jumping on the trampoline is 68 percent more effective. Pretty great, right?

How Long on a Cardio Trampoline Equals One Mile?

Many of us track our steps every day. And we often gauge our walk or run by distance. You know what it’s like to walk a mile, but do you know how cardio trampoline measures up? It turns out it’s pretty darn good.

In fact, you can bounce the equivalent of jogging a mile in just five to eight minutes.

According to this handy steps conversion chart, if you do a cardio trampoline session for 30 minutes, it’s equivalent to taking 3180 steps. That’s amazing! The best part is, bouncing is so much fun that you won’t even notice how much work you’re doing.

Simple Exercises You Can Practice on the Trampoline

Okay, now that we’ve talked about some of the greatest things about trampolining, let’s get to some of the best exercises you can practice.

There are countless moves and combinations that you can do in a trampoline cardio workout. But today, we’re going to go over some of the most common jumps.

Before we get to the exercises, though, we need to discuss the proper form.

First of all, people often ask: “Should I wear shoes or go barefoot?” The answer is you can do it either way. If you feel like you need a little more foot and ankle support, you should wear some comfortable workout sneakers or running shoes. But before you lace up your runners, give it a try barefoot. Many people prefer to jump without shoes.

It’s also crucial that you keep your core tight when you bounce. That means pulling in your stomach and keeping your spine straight. You want to hinge a little at the hips, but your back should remain flat.

One of the common complaints of people following their trampoline cardio workouts is that they have a sore lower back. That can happen when you don’t keep your core tight.

If you want to increase your intensity in cardio trampoline sessions, you can add arm movements. The more you move your arms, the higher your heart rate will go. If you feel like you need to slow it down a bit and catch your breath at any point, the first thing you should do is drop the arms.

One last thing to keep in mind while you’re jumping is that you should never lock your knees. Keep them slightly bent throughout the workout.

Basic down jump

If you ever jumped on a trampoline as a kid, then you know what it feels like to bounce. But there’s a difference between just jumping for fun and doing a trampoline cardio session.

The trampoline exercise that you will use the most is the down bounce. Sometimes it’s also called a health bounce. The idea is to concentrate on pushing your feet down into the mat. Instead of trying to jump high, you will focus on the down motion.

You can think of it like you’re trying to bounce without hitting your head on a low ceiling.

Start with your feet about shoulder-width apart and gently bounce without letting your feet leave the trampoline. Once you feel comfortable with the movement, start pushing your feet down harder and allow your knees to bend as you bring both feet a few inches above the mat.

High jump

The next move we’ve got for you today is the high jump. This exercise is more like the jumping you did as a kid. It’s the opposite of the down jump. Instead of focusing on pushing your feet down into the trampoline, you will try to jump up high.

The high jump is a slower movement, and it takes less effort than the quicker down jumps. For this reason, use it as a chance to catch your breath.

You can do the high jump with your feet in any position. If you do it with your feet together, you will work more of your inner thighs, And if you do it with your feet apart, you will work a little more of your glutes.

We’ll talk more about HIIT workouts on the trampoline in a minute, but if you’re doing this on an exercise trampoline, you can do the high bounce during the rest period. It’s not a full rest, obviously.

Instead, we call it “active rest.” It’s a way to recover and lower your heart rate slightly without stopping your movement.


You know how to do jumping jacks, right? Well, you can also do them on a trampoline.

The basic jack movement is a combination of down jumps. Remember that you want to push your feet down into the trampoline on every bounce. Alternate your jumps with feet apart and feet together.

As we discussed earlier, you can increase your intensity by adding arm motions. A good rule to remember is the higher your arms, the higher your heart rate.


One of the more fun jumps on your cardio trampoline is the twist.

If you are a beginner, start with your feet about shoulder-width apart and gently bounce without letting your feet leave the mat. After you get the bounce down, try lifting your heels off the trampoline and aim them to the right and left so that you’re making a twisting motion.

As you get more comfortable with the bounce, you can bring your feet together for the twists and make the movement more exaggerated.

High knee runs

Now, if you want to get your heart rate up and blast the intensity, then try high knee runs on the trampoline.

You do high knee runs on the trampoline the same way you do them on the ground. Focus on pressing one foot down into the trampoline as you drive the opposite knee up toward your chest.

Don’t forget to keep your knees slightly bent when you bounce and your core tight.

It’a high-speed exercise. Practice this one for speed. How quick can you get those knees up? You’ll find that you can go much faster on the trampoline than you go on the ground.


To do scissors, start with a basic down jump. Then bring one foot forward and the other back. Keeping your knees slightly bent, alternate which foot is in front on every bounce.

As you switch your feet forward and back, you can pump your arms like you’re running to increase the intensity. Bringing your arms up overhead will make it even harder.

Putting It All Together

Now that you know some basic moves, here’s how you can put them together to get a great trampoline cardio workout.

  • Basic down jumps for one minute
  • High jumps for one minute
  • Basic down jumps for one minute
  • Jacks for one minute
  • Basic down jumps for one minute
  • Twists for one minute
  • Basic down jumps for one minute
  • High knee runs for one minute
  • High jump for one minute
  • Scissors for one minute

This routine will give you a simple 10-minute workout. If you want to burn more calories and body fat, repeat this sequence two or three times.

Looking for a Killer Trampoline Cardio Workout? We’ve Got You!

If you’re ready to progress to the next level and are looking for a full trampoline cardio workout, we’ve found three great ones for you.

Beginners and seniors

We love this trampoline cardio workout for seniors and people who are brand new to jumping.

This routine goes through some basic jumps, and you can do it with or without a balance bar.

Fat burning

Now, if you’re looking for an intermediate workout that will blast the fat and get you good and sweaty, try this one.

Remember that if it gets too intense at any point, you can make the movements smaller or go back to just a small basic bounce with your feet on the mat until you catch your breath.


A HIIT workout is a very efficient and effective way to exercise, and oh man, is it crazy intense.

HIIT stands for high-intensity interval training. It means that you spend periods of time working very hard, followed by short rest periods. But in trampoline cardio, you won’t totally stop moving. Instead, you will do an active rest.

Bounce Your Way to Better Health

We highly recommend trampoline cardio workouts. They are not only incredibly fun, but they’re also great exercise.

Fitness experts say there are four components to a well-rounded workout: cardio, strength training, balance work, and flexibility. Trampoline cardio checks all of those boxes.

It’s even more effective than running, but it’s much safer and gentler on your joints. So what are you waiting for? Grab that exercise trampoline, and let’s get bouncing!


Essential Tips for Proper Trampoline Care and Maintenance

One of the best ways to entertain older kids is to get a trampoline. Even teenagers have a ball playing on one. And, there isn’t a whole lot you’re going to need to know about trampoline care to take care of one.

Trampolines are not without their risks, though. One of the best ways to ensure that yours stays safe is to do routine trampoline care and maintenance.

These structures can demand a little bit of attention to ensure they do not have a failure that could lead to injuries. If you don’t want to waste your money on something that only lasts a few seasons, following a proper maintenance schedule can help you avoid common issues with trampolines.

You’ll likely find trampoline care and maintenance instructions in the paperwork you get with your purchase, but these are not always complete. While you should always follow the instructions that come with your trampoline, we have some additional tips and advice that can make it much easier to know how to take care of a trampoline.

Routine Cleaning Steps

You’ll notice that your trampoline easily attracts dirt. The most common issue is a black coating on the mat, which can get all over anyone who jumps on it. To avoid this messy situation, you need to clean it regularly.

Hunker explains that the best time to clean is when the sun is out and can quickly dry the mat. You’ll want to begin by sweeping it off with a broom.

Then, soak it with a hose, and scrub it with soapy water. Use a brush with soft bristles as stiff bristles can tear the mat.

Make sure that you rinse all the soap from the mat and let it dry completely before anyone tries to jump. Both soap and wetness make for a slippery surface that can easily cause injuries.

As part of your regular cleaning, make sure not to overlook the springs. Check for debris and remove it. Also, go over the springs with your brush and soapy water.

You should spot clean your trampoline before every use. Just use a broom and dustpan to remove any leaves or other debris that has gathered on it since the last use.

Seasonal Maintenance Schedule

Each season will bring some specific maintenance tasks you’ll want to do. SkyBound USA explains that aligning your maintenance tasks with the season changes can help you to get into a routine and makes it easier to remember to do important safety checks.

You will focus on a seasonal schedule for winter and spring as these two seasons bring about the most changes and specific issues you must tackle.

Winter care

How to take care of a trampoline in the winter depends on where you live. Winter can bring some very harsh weather in certain areas. Snow and ice can be hard on your trampoline. Many people decide to take it down over the winter months. You can do this by removing and storing away everything except the metal frame.

You can also leave it up if you don’t want to store it or don’t have anywhere to keep it. If you do this, you will need to winterize it.

In both cases, you will need to start by securing the metal frame. Winter storms can bring strong winds, and you don’t want your frame blowing away. Not only could it make you liable for any damage but also it is likely to bend or break the structure.

The natural urge may be to put a cover over the trampoline, but if you get a lot of snow, this is not advisable. The snow will become too heavy and can bend the frame. Your better bet is to stay on top of snow removal.

You can use a broom to wipe away snow as it builds up. Do not leave snow sitting on the mat as the moisture buildup can lead to excessive wear. It also encourages rust on the metal parts.

Spring care

In the spring, you are ready to prep the trampoline for use. Again, you want to ensure the frame is secure just in case you get some violent spring storms that could include strong winds.

This is also an excellent time to do a quick check of each part to ensure there is no wear and tear or other issues. Check the springs to make sure they have a tight coil, and there is no rust buildup.

Look at the mat. Make sure the stitching is tight. Check for rips and tears. Also, make sure there is no fraying.

Give the frame a once over to check for bending or other issues. If you notice rust on the springs or the frame, you can use a toothbrush and a mixture of vinegar and water (1 part to 3 parts) to scrub it away.

You also want to give the whole thing a good cleaning to get it ready for jumping. Before you let the first child on it, though, you want to test it for strength.

To test, sit on the edge and slowly roll onto the mat. Sit up and lightly bounce on your bottom in the middle of the mat. If it feels good, then stand up and do a few light bounces.

Pay attention to how things sound and whether the mat is as reactive as it should be. Move around the mat to check the whole area. If you notice anything is off, then get down and recheck the springs, mat, and frame. Redo the test until you are happy it is safe.

Trampoline Care and Maintenance Checklist

It is relatively easy to overlook things as you do regular trampoline care and maintenance, especially the seasonal duties since you only do them twice a year. To make things easier and ensure that you are properly caring for it, you can create a trampoline care and maintenance checklist.

When caring for your trampoline, your primary focus will be on the three parts of it that will affect safety and function:

  • Springs
  • Frame
  • Jumping mat


The springs allow for the mat to react properly when someone is jumping on it. They must maintain a tight coil. If the coil loosens, it can easily lead to problems. It also means the spring is weak and more likely to break.

Always make sure that the coils are tight and rust-free. Rust also will weaken them, so remove it if you see it, and stay on top of rust control.


The frame provides essential support. If it fails, when someone jumps, he or she will fall. It can be very dangerous to have a frame failure.

To avoid this, always check the welds. You will find them at any spot where two pieces of metal meet. You want to ensure they are solid without cracks. They need to be secure and not loose.

Also, look at the integrity of the frame. Make sure there are no signs of bends or bowing. Also, make sure it is free of rust.

Jumping mat

All it takes is a small weakness in the mat for someone to go ripping through it. You have to carefully inspect every inch to ensure there are no tears, weak spots, fraying, or other signs of wear.

Also, ensure that it securely attaches at every point to the springs with no signs of weakness, such as frays or excessive stretching. Check the stitching to make sure it is not coming undone.

Trampoline Care and Maintenance Do’s and Don’ts’s

Trampoline care and maintenance involve everything from set up to washing. You want to be sure that you don’t make a mistake anywhere along the way that could put safety at risk or lead to issues with maintaining your trampoline.

To help make it easier for you, here is a look at some do’s and don’t’s that you will want to keep in mind about your trampoline.


Do be careful about where you set up your trampoline. Turf Mechanic explains that you should be cautious about putting it too close to the edge of your property. You never know what neighbors may do. All it takes is one backyard bonfire with escaping embers to damage your mat beyond repair.

Do make sure it is in a shaded area, but it should not be too close to tree limbs, which could injure jumpers. Avoid full sun all the time, if possible, as UV rays can damage the mat. You can also use a cover, but be careful if you get a lot of precipitation as it can become too heavy and lead to damage.

Do be careful putting it around sprinklers. While the water will not cause much damage if it dries quickly, moisture buildup can lead to a breakdown in the integrity of the mat. Furthermore, too much water can lead to rust, and jumping on a wet mat is very dangerous.

Do remove covers to allow springs to dry after a storm or after other exposure to moisture.

Do use a rust protectant on exposed metal parts to delay rusting. Make sure you don’t get any of the spray on the mat as it will create a slick and dangerous surface.

Do make cleaning a job that everyone pitches in on. Make it a rule that before jumping, they have to sweep off the mat. Encourage your kids to assist with routine maintenance and care throughout the year.


Don’t forget to check springs often, especially in autumn. Debris caught between springs can cause a lot of damage and equal a pricey repair.

Don’t use chemicals on any part of the trampoline, according to The Morning Call. Chemicals can lead to damage and accelerated wear. Always stick with soapy water when cleaning and only add vinegar to clean rust.

Don’t let anyone jump on a trampoline that does not pass your safety inspection. Always handle issues right away and make it off-limits until you complete the repair.

Have a Jumping Good Time

Trampolines can be a blast, but that doesn’t mean you can just put on up in your yard and forget about it. They may be fun, but they can also lead to serious injuries if you do not properly maintain them.

Create a trampoline care and maintenance schedule, and stick to it. Hold everyone accountable for ensuring your trampoline stays safe.