How Many Calories Does Trampoline Fitness Burn?

Trampoline Fitness calories by weight & duration

The roughly 422 calories per hour figure is an estimate for a 155 lb person working at a moderate, consistent effort and your actual burn will shift based on your weight, fitness level, and how hard you push each interval. Log your trampoline fitness sessions in the Mariposas app to track how your numbers accumulate over time and across different class formats.

Calculated as MET (6) × body weight (kg) × hours. How this works.

What to expect in a trampoline fitness class

Most first sessions open with 5 to 10 minutes of low-bounce movement to let your feet and ankles adjust to the mat before the instructor picks up the tempo. From there, expect a mix of jumping jacks, high knees, jogging in place, and squat-based bounces, often structured in work blocks of 30 to 60 seconds with brief recoveries. The coordination demand catches most newcomers off guard: simple moves like alternating knee drives feel twice as hard to time correctly on a rebounder than on solid ground. By the halfway point, most people are sweating considerably even though nothing they have done would look intense from the outside.

Tips for your first trampoline fitness class

• Wear cross-training or minimalist shoes with a thin, grippy sole rather than bulky running shoes. Thick cushioning actually destabilizes you on the mat and makes balance corrections harder.
• Keep your knees softly bent on every landing rather than locking them out. A micro-bend acts as an extra shock absorber and reduces the small but real risk of ankle rolling when you are fatigued.
• Position yourself close to the center of the mat, especially for the first 15 minutes. The edges of a rebounder have noticeably different tension, and drifting to the rim while you are still learning footwork tends to cause awkward stumbles.
• If you feel motion-sick during the first class, focus your gaze on a fixed point on the wall rather than looking down at the mat. The visual input from a stable horizon helps your inner ear adapt much faster than closing your eyes or watching your feet.

What affects how many calories trampoline fitness burns

The 422 calorie figure applies to a 155 lb person working at a steady, moderate effort throughout the full hour, and the number scales directly with body weight (heavier individuals burn more, lighter individuals burn less). Effort level is the other major lever: adding arm movements, increasing bounce height, or participating in high-intensity interval segments can push output noticeably higher, while staying in a gentle bounce recovery keeps it lower. Instructors who program sprint intervals or plyometric sequences tend to produce higher average heart rates than steady-state bounce classes, so the class format itself matters as much as the person doing it.

Three things move your number most: body weight (a heavier body burns more for the same activity, that's why the table runs from 125 to 225 lb), duration (calories scale with time), and intensity. A trampoline fitness you push hard burns more than an easy one, because effort is what the MET value of 6 represents, an average for this activity. Your fitness level and how much you rest between efforts shift it too, so treat these as a solid estimate rather than an exact count.

How we calculate trampoline fitness calories

Every number here uses the standard energy-expenditure formula: calories ≈ MET × body weight (kg) × time (hours). The MET value of 6 for trampoline fitness comes from the published Compendium of Physical Activities, the same reference researchers and fitness trackers use. We convert your weight to kilograms and multiply through, no fudge factors. See our methodology for the full formula and sources.