Let’s jump right in. Rebounding—or Bounce, as we like to call it at obé—is the most fun workout you’ve never done. Bounce is a high-intensity, low-impact cardio workout that gets your heart pumping—without putting extra stress on your joints. Here’s what you need to know about the benefits of Bounce, tips to get started, and how to distinguish the different Bounce classes on obé.
Benefits of Rebounding Workouts
This sweat-dripping, beat-driven workout is performed on a mini fitness trampoline designed for this type of exercise (so no, you can’t use your kids’ backyard trampoline!). Besides being super fun, this exercise can also help you increase your stamina, endurance, and cardiovascular output, says Melody D., our Bounce, Power, and Boxing pro.
And it’s not just about cardio. Not only does Bounce engage your legs and core muscles constantly, but you also gain strength when you combine it with a strength-building workout like Sculpt! Doing double-duty, the mini trampoline can serve as a cardio platform and strength training tool in one, as obé instructor Spencer J. explained to Byrdie.com. It can be used as a prop for triceps dips, squats, push-ups, core work, and you can even turn it on its side to use as a barre for some leg sculpting, he says.
Bounce can also improve coordination. Staying upright—let alone attempting single-leg bounce moves—while bouncing helps you level up your coordination and balance game. While it may seem like common sense, this stability and balance benefit is backed by scientific evidence.
Finally, bounce workouts aid in lymphatic drainage. To break it down: The lymphatic system is part of your circulatory system and transports a clear, colorless fluid, called lymph, that flushes toxins from your body. While the details get super science-y, bouncing on a trampoline may help flush the fluid out of your lymphatic system, thanks to good old gravity. This, in turn, may improve circulation and your body’s natural detoxification process. (AKA you might feel less puffy after bouncing it out!)
3 Tips for Your Best Rebounding Workout
1. Check your surroundings. First, clear the surrounding area of any hard or sharp objects so that if you leap off of your rebounder, you’ll have a smooth landing, Melody says. Consider placing a yoga mat or other cushioned surfaces around your trampoline to be extra safe if you’re prone to losing your balance, Spencer suggests.
2. Focus on form. Forget your days of trampoline bouncing as a kid. Bounce workouts are less about bouncing as high as possible and more about bouncing “down.” Think about driving down into the rebounder through your heels, as Melody tells Byrdie.
3. Gear up. You can bounce barefoot, but Melody recommends lacing up your favorite pair of gym sneakers for these workouts since the trampoline surface can become sweaty and slippery. Also, keep a water bottle and towel on hand to hydrate and wipe off sweat while you bounce.
3 Types of Rebounding (aka Bounce) Workouts on obé
1. Bounce Dance: This class is entirely driven by the beat of the music, explains Mary W., Bounce, Pilates, and HIIT instructor here at obé. “Expect to learn a simple ‘routine’ on the trampoline, very similar to a Dance Cardio class,” she says. “Because this is beat-based, some prior experience with a trampoline would be ideal!”
The trick to staying with the music? Find the beat by starting in a center bounce down. Keep your feet about hips-width, with knees slightly bent and hips slightly hinged back (almost like you are in a mini squat). Then, just remember to bounce down—not up—and keep this shape in the lower body, Mary says.
2. Bounce HIIT: “Very similar to a regular HIIT class, this class is meant to spike the heart rate by alternating between high-intensity pushes and low-intensity moments in a circuit-style class.” Mary says. “I love this class because the trampoline offers up a low-impact version of a HIIT class.”
In other words: Jump squats will all of a sudden feel more accessible—and your knees will love you for it! Although this class isn’t necessarily beat-driven, it is paired with high-energy, motivating music. Plus, you will most likely not be bouncing the entire time—some moves might use the trampoline as a prop, Mary notes.
3. Bounce Sculpt: The ideal combination class, Bounce Sculpt is great for when you want to get a little cardio in, but also do some strength training! “Expect some rhythm-based bouncing with some classic obé Sculpt sequences baked in,” Mary says. “My personal favorites include a kneeling leg series with the knees on the trampoline and an inverted plank with your hands on the floor and feet on the trampoline.” Okay, so Mary’s Bounce classes are SPICY!
Join us for LIVE Bounce classes every Monday at 4:30pm ET! Want to learn more about our other class types on obé? Go here.
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