Trampoline Jumping Calories Burned Calculator
Calculate trampoline jumping calories burned by body weight and duration. Uses a MET estimate of 3.5 with quick 15, 30, 45, 60, 90, and 120 minute tables.
Trampoline Jumping Calorie Calculator
Trampoline Jumping for 30 minutes
133 kcal
MET 3.5 · 73 kg · 267 kcal/hour
Calories Burned by Duration (Trampoline Jumping)
How many calories you burn during trampoline jumping at different durations, based on your current weight of 160 lbs.
Calories Burned Trampoline Jumping by Body Weight
The table below shows estimated calories burned during trampoline jumping for different body weights. Heavier individuals burn more calories because moving a larger body requires more energy. Metric benchmark: a 95 kg person burns about 175 kcal in 30 minutes or 349 kcal in 60 minutes at the selected MET value of 3.5.
| Body Weight | 30 Minutes | 60 Minutes |
|---|---|---|
| 120 lbs (54 kg) | 100 kcal | 200 kcal |
| 140 lbs (64 kg) | 117 kcal | 233 kcal |
| 160 lbs (73 kg) | 133 kcal | 267 kcal |
| 180 lbs (82 kg) | 150 kcal | 300 kcal |
| 200 lbs (91 kg) | 167 kcal | 333 kcal |
| 210 lbs (95 kg) | 175 kcal | 350 kcal |
| 220 lbs (100 kg) | 183 kcal | 367 kcal |
| 250 lbs (113 kg) | 208 kcal | 417 kcal |
What 133 Calories Looks Like in Food
After 30 minutes of trampoline jumping, you would have burned the equivalent of:
1.7x Egg
78 cal each
1.4x Apple
95 cal each
1.3x Banana
105 cal each
1.1x Glass of Wine
125 cal each
1x Can of Soda
140 cal each
0.6x Chocolate Bar
235 cal each
About Trampoline Jumping and Calorie Burn
Trampoline jumping, also known as rebounding, involves bouncing on a trampoline surface to perform jumps, twists, and various aerial movements. NASA research found rebounding to be 68% more efficient than jogging in terms of oxygen uptake. The unstable surface forces constant micro-adjustments from stabilizer muscles throughout the body, engaging the core and legs extensively. Rebounding is gentle on joints because the trampoline absorbs much of the landing impact while still providing significant cardiovascular benefits.
Understanding the MET Value
Trampoline Jumping has a MET (Metabolic Equivalent of Task) value of 3.5. This means trampoline jumping burns 3.5 times more energy than sitting at rest. The formula used is: calories = MET x 3.5 x body weight in kg / 200 x minutes. For example, a 70 kg person doing trampoline jumping for 1 hour would burn approximately 257 calories. MET values are sourced from the Compendium of Physical Activities and should be treated as useful estimates, not exact lab measurements.
Tips to Maximize Your Trampoline Jumping Calorie Burn
- Start with gentle bouncing to warm up before attempting higher jumps
- Keep your core tight and maintain control rather than bouncing as high as possible
- Land on the center of the trampoline to maintain balance and control
- Try jogging in place on the trampoline for a low-impact cardio alternative
- Use a mini rebounder at home for convenient daily cardio sessions
Muscles Worked During Trampoline Jumping
Category
Cardio
Intensity
Moderate
MET Value
3.5
Equipment
Trampoline
How We Calculate Calories Burned During Trampoline Jumping
Our trampoline jumping calorie calculator uses the standard MET oxygen-cost equation, a common method used in exercise science and public-health research. For this calculation we use trampoline jumping at MET 3.5. The formula is:
Calories = MET x 3.5 x Weight (kg) / 200 x Minutes
For trampoline jumping with a MET value of 3.5, the calculation works as follows: If you weigh 160 lbs (72.6 kg) and do trampoline jumping for 30 minutes (0.5 hours), you would burn approximately 133 calories.
Keep in mind that actual calorie expenditure can vary by 15-20% based on factors like fitness level, exercise intensity, environmental conditions, and individual metabolic differences. The selected MET value of 3.5 for trampoline jumping represents an average across typical conditions and effort levels. Your actual burn may be higher or lower depending on how vigorously you perform the activity.
Trampoline Jumping vs. Other Activities
See how trampoline jumping compares to other popular exercises in terms of calorie burn for a 160-lb person exercising for 30 minutes.
Similar Activities
Walking
MET 3.5 · Low · Cardio
~133 cal / 30 min (160 lbs)
Brisk Walking
MET 5 · Moderate · Cardio
~191 cal / 30 min (160 lbs)
Running
MET 9.8 · High · Cardio
~373 cal / 30 min (160 lbs)
Weightlifting
MET 6 · Moderate to High · Strength
~229 cal / 30 min (160 lbs)
CrossFit
MET 12 · Very High · Strength
~457 cal / 30 min (160 lbs)
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View All ActivitiesMethodology & Calorie Burn Data Sources
How we calculate trampoline jumping calorie burn: The MET (Metabolic Equivalent of Task) value of 3.5 for trampoline jumping comes from the Compendium of Physical Activities (Ainsworth et al.), a standardized reference used in exercise and public-health research. Calorie expenditure follows the formula: kcal/min = (MET x 3.5 x weight in kg) / 200, then multiplied by duration.
- MET value for trampoline jumping: 3.5 (low MET = light, 3-6 = moderate, >6 = vigorous per ACSM classification).
- Body weight scaling: heavier individuals burn more calories per minute at the same activity. Our calculator adjusts based on your input weight.
- Duration scaling: linear with time at constant intensity. Real workouts may include warm-up, cool-down, and rest periods affecting average MET.
- Individual variation: actual burn varies ±10-20% based on fitness level, body composition, exercise efficiency, and metabolic rate.
- EPOC (afterburn effect): high-intensity activities may burn additional calories post-workout, but that extra burn varies widely and is not included in baseline figures.
Authoritative US health/fitness sources:
- 2024 Adult Compendium of Physical Activities - activity categories and MET values
- Physical Activity Guidelines for Americans - federal activity guidance
- CDC adult physical activity overview - activity recommendations for adults
Health Disclaimer: Calorie burn estimates are general guidance, not precise measurements. Wearable devices (Apple Watch, Fitbit, Garmin) using heart rate provide more personalized estimates. Always consult a physician before starting an exercise program, especially if you have heart conditions, diabetes, or are pregnant. Never use exercise to "earn" food in a way that disrupts a healthy relationship with eating.
Reviewed by Brazora Monk · Last updated 2026 · MET values per Compendium of Physical Activities
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Frequently Asked Questions
How many calories does trampoline jumping burn in 30 minutes?
A person weighing 160 lbs (73 kg) burns approximately 133 calories during 30 minutes of trampoline jumping. This is based on a MET value of 3.5 for trampoline jumping. Heavier individuals burn more calories, and lighter individuals burn fewer.
What is the MET value of trampoline jumping?
The default MET (Metabolic Equivalent of Task) value for trampoline jumping is 3.5, while the selected training style uses MET 3.5. This means trampoline jumping burns 3.5 times more energy than sitting at rest. MET values are established by the Compendium of Physical Activities and represent average energy expenditure for the activity.
Is trampoline jumping good for weight loss?
Trampoline Jumping has a selected MET value of 3.5, which means it burns a moderate amount of calories. A 160-lb person burns about 267 calories per hour. While not the highest calorie-burning activity, consistency is key for weight loss. Regular trampoline jumping combined with a calorie-controlled diet can contribute to gradual, healthy weight loss.
How does body weight affect calories burned during trampoline jumping?
Body weight significantly impacts calorie burn during trampoline jumping. At the selected MET value of 3.5, a 120-lb person burns about 100 calories in 30 minutes, while a 250-lb person burns approximately 208 calories in the same time. This is because moving a heavier body requires more energy, regardless of the activity being performed.
What muscles does trampoline jumping work?
Trampoline Jumping primarily works the Quadriceps, Calves, Core, Glutes, and Hip Flexors. Regular practice helps strengthen these muscle groups and improve overall fitness.