Rebounding: The Fun, Low-Impact Workout That Strengthens Your Body from the Inside Out
Stronger bones, healthier heart: how rebounding transforms your body one bounce at a time.
When we talk about rebounding, we aren't talking about going for the basketball after a missed shot or the kind of rebound you have from a bad date. This kind of rebounding is an easy and fun exercise you can do just about anywhere.
What is Rebounding?
Rebounding simply means bouncing on a mini-trampoline. But it’s not just for kids—it’s an excellent workout for all ages! This low-impact exercise delivers powerful health benefits, making it one of the best ways to support detoxification, cardiovascular health, and overall well-being.
Why Does Rebounding Work So Well?
Do you wonder why it's literally one of the best exercises out there? Knowing a bit about the body may shed some light.
The Lymphatic System
The lymphatic system is part of the circulatory system. Like your blood, it keeps your body running smoothly. In fact, you have twice as much lymph fluid as blood! This vital network clears out toxins, waste, and unwanted materials, acting as your body's natural cleanup crew. (1)
In other words, your lymphatic system is important for detoxification!
Pro Tip: Add our Plant Based Group Detox to your list of must-haves! Rebounding is one way to get out toxins. In our quarterly detox, we share multiple strategies to level up your health.
Unlike blood, which flows thanks to the heart, lymph fluid needs movement to circulate. So when you move less, your lymphatic system slows down. This leads to toxin buildup, brain fog, and a weakened immune system, just to name a few.
Luckily, an easy and fun way exists to get your lymph moving — rebounding!
The Top Health Benefits of Rebounding
1. Protects Joints
Unlike many cardio intensive workouts, rebounding reduces stress on the joints. The springs absorb shock with each bounce, easing pressure on the ankles, knees, and back. Arthritis — a condition of painful, inflamed joints — particularly makes regular cardio exercise difficult. Fortunately, the Arthritis Foundation recognizes rebounding as a safe, effective exercise for those suffering from arthritis. (2)
2. Strengthens the Heart
This aerobic exercise boosts cardiovascular health by improving oxygen flow and increasing endurance. In a study conducted by the University of Wisconsin - La Crosse, researchers found that a 19-minute mini-trampoline workout raised the heart rate and oxygen uptake (VO2 max) for all participants within ACSM guidelines for cardio and respiratory fitness. (3)
3. Supercharges the Immune System
As was pointed out, rebounding stimulates the lymphatic system. That part of the circulatory system moves trash away from cells and brings it to the dump, so to speak. Removing toxins goes a long way to helping the body combat intruders, including viruses, bacteria, and parasites. What’s more, the increased G-force activates immune cells more than normal, helping your body fight infections. (4)
4. Improves Mobility
Walking on uneven surfaces helps tell your body how to balance, working your brain as well as your muscles. Rebounding sharpens this process through proprioception—the sense of body position and movement. Studies show that trampoline workouts improve balance and reduce fall risk, especially in older adults. (5)
5. Builds Stronger Bones
You may wonder how, exactly, simply bouncing on a mini tramp strengthens your bones. The gravitational pull and then force of each jump applies pressure to your body evenly. That pressure is similar to weight bearing exercises without the strain on the joints. As any postmenopausal woman should know, weight bearing exercise reduces the likelihood of osteoporosis. (6)
So the question really is, why wouldn’t you try it?
You already know it’s great for detoxification. All of this fun movement also burns fat and tones muscles. And more oxygen pumped through the body means more energy and greater mental focus. Rebounding does all these things while keeping workouts fun and engaging. What more could you ask for?
How to Start Rebounding
1. Choose A Quality Rebounder
A sturdy rebounder, like the Bellicon, absorbs shock better and lasts longer.
2. Start Small
Begin with gentle bounces (keeping feet on the mat) and gradually jump higher. Aim for 15-20 minutes daily, or break it into three 5-minute sessions.
3. Make It A Habit
Keep your rebounder near your desk or in a visible spot as a reminder to move throughout the day.
Try This Rebounding Workout — Bring A Friend!
Other Ways to Support Your Lymphatic System
While rebounding is one of the best ways to boost lymph flow, you can also try:
Deep breathing exercises
Drinking plenty of water
Dry brushing your skin
Yoga or stretching
Using a standing desk
Lymphatic drainage massage
Alternating hot and cold showers
Final Thoughts
Rebounding does more than provide a workout—it clears out toxins, strengthens your immune system, and boosts overall health. Whether you want to detox, improve circulation, or just enjoy a fun way to stay active, rebounding delivers.
So why not give it a try? Just a few minutes of bouncing each day can make a big difference.
David Wolfe loves this exercise! Check it out!
Happy bouncing!
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Thanks for the reminder! So many tools available for our good health! I have recently discovered creative ways to address all my physical needs on the rebounder, including abs and core workouts. So worth the investment.