I swapped daily runs for ‘rebounding’ — here’s what surprised me most

As a fitness journalist, I’m always up for experimenting with new ways to move, especially when life throws curveballs. Recently, that curveball came in the shape of the summer holidays. With two kids at home and my regular solo runs off the table, I started searching for an at-home workout I could squeeze in without guilt-tripping myself for skipping the miles (or my kids).

That’s when I stumbled across a NASA-led study published in the Journal of Applied Psychology, which found that just 10 minutes of “rebounding” per day was up to 68% more effective than 30 minutes of jogging. I’d seen rebounding pop up on my social media feeds; it looked fun, so I decided to give it a go and swap my usual daily run for a rebounding workout on a mini trampoline.

Here’s what I learned, and why I’m still bouncing (and loving it).

What is 'rebounding' and what are the benefits?

Rebounding involves jumping on a small trampoline, typically fitted with bungee cords or springs, to raise your heart rate and get your muscles working. While it might look playful (and yes, it definitely is), rebounding is a serious workout.

Running primarily works the lower body, whereas rebounding is a full-body workout. Your legs power each bounce, your core works to stabilize you and you’re constantly improving balance and coordination while burning calories.

In a small 2016 study, men burned an average of 12.4 calories per minute and women 9.4 calories per minute during a 19-minute rebounding session, similar to running at 6mph on flat ground.

Yet participants rated the workout as feeling easier than they’d expected for that level of exertion. As researchers noted, rebounding brings a playful, energizing twist to fitness — so much so that participants were having too much fun to notice how hard they were working.

It’s also great for building cardio endurance. While wearing one of the best fitness trackers, I found myself sitting mostly in Zone 2, sometimes creeping into Zone 3, which is exactly where I like to sit during my runs. So, if you’re bored of pounding the pavements, or simply can’t for whatever reason, rebounding is a worthy alternative.

I tried 'rebounding' instead of running, and here are 7 surprising benefits

I ordered a rebounder from Boogie Bounce, which came with beginner-friendly classes on YouTube and via their app. A typical session lasted 10–20 minutes and mixed low-impact cardio with bodyweight moves like high knees, jumping jacks, squat jumps, toe taps and (of course) plenty of bouncing. As someone who usually trains most mornings, including running, strength training, HIIT, or abs, I wasn’t sure how rebounding would compare. Here's what I learned.

It boosts your mood and energy levels

I feel great after my runs and didn’t expect rebounding to feel quite so joyful. Whether it was the movement, the music, or sheer nostalgia, I always finished feeling lighter and more upbeat, serving as a reminder that fitness can (and should) feel good. A quick morning blitz released those endorphins, the brain’s “feel-good” chemicals, and I was a happy mum for the rest of the day.

When you jump on a rebounder, each movement cycles through a quick lift-off, a brief moment of weightlessness and a controlled landing. This shifting of forces works your muscles, bones and connective tissues in a way that’s different from most other workouts.

Some research suggests that this type of training may encourage the body to produce more energy-generating cells, which could, over time, help boost stamina and overall energy levels.

It's joint-friendly

As a regular runner, I’m no stranger to the odd knee or hamstring twinge, so I found rebounding a welcoming change for my joints. I found it super gentle on my knees, ankles and hips because the soft surface absorbs impact, making it ideal for anyone managing injuries or looking for a lower-impact way to stay fit.

I even got one of my older clients on it during a session. She’s super keen to run but has a niggle in her knee. Popping her on my rebounder was a great alternative.

It works your entire body

Running primarily targets the lower half of the body, including the glutes, quads, hamstrings and calves. Rebounding demands more. Working out on a moving surface means your core is constantly engaged, and the dynamic arm movements add an upper-body element.

It also works your brain. Every bounce requires concentration, coordination and quick reactions, which helps sharpen cognitive skills. Trampolining is brain training in disguise.

It's efficient

I was surprised by how quickly I broke a sweat. A short 10-minute bounce had my heart rate soaring — no trails or treadmill required. It’s the perfect quick HIIT workout, and you can do it anywhere from your garden to your living room. As far as cardio goes, it’s short, sharp and seriously effective. You decide how fast, intense, or dynamic you want to bounce. It’s quite a feeling.

It improves balance and coordination

Bouncing is fantastic for balance, building strength in your feet, ankles and calves. The unstable surface keeps you alert and engaged, subtly improving balance and proprioception, which is crucial as you age.

In fact, research has shown that rebounding can be highly effective in improving functional mobility, balance and coordination in older adults over 50. To maximize this, I learned that you need to keep your bounces controlled and steady. The key is not to focus on how high you can jump, but aim for slow and deliberate movements.

Try to jump down into the rebounder, keeping your core engaged and the power coming from your legs. It might feel natural to want to launch into the air like a child, but rebounding is all about control and working against gravity.

It supports the lymphatic system

Rebounding may help support lymphatic circulation, which is an important part of the immune system that removes waste, toxins and other unwanted materials from the body. Unlike your circulatory system, the lymphatic system doesn’t have a central pump like the heart, so it relies on movement and muscle contractions to keep fluid flowing.

The rhythmic up-and-down motion of rebounding is perfect for this. Bouncing gets your blood pumping faster than many cardio activities, helping to oxygenate and deliver nutrients to your organs to keep them functioning optimally while supporting the natural lymphatic system.

It's adaptable

You don’t need to be super fit to start. You can ease in with basic bounces and build up to more intense intervals. It’s a genuinely versatile way to work out and ideal for beginners, postpartum mums, older adults, or anyone looking for a more approachable way to move without straying far from home. Rebounding taught me the importance of consistency over intensity.

Final verdict

Has rebounding replaced my runs? Not a chance. I still crave the fresh air, mental reset and post-run high that only pounding the pavement delivers for me. But the rebounder has earned a firm spot in my weekly routine — especially on busy days, when the weather’s grim, or during the chaos of the school holidays.

It keeps my cardio ticking over, spares my joints and lifts my mood every single time. I’ve ditched the structured classes now, and instead, I crank up music, set a 10-minute timer and freestyle my way through.

Did I notice a huge fitness leap? It’s hard to say. But it kept me moving on days I might have skipped entirely, and that’s a win. Rebounding reminded me that fun is a powerful motivator, and that it’s consistency, not perfection, that delivers results.

More from Tom's Guide

• Forget running — I added thousands of steps to my day using this simple trick
• I tried the 5-4-5 walking technique for a week — and it boosted my fitness and mood
• How to lose weight and get in shape by walking