LES MILLS POWER JUMP
Mini-Trampoline Cardio Workout
What is POWER JUMP?
LES MILLS POWER JUMP is an exciting cardio workout performed on a mini-trampoline (rebounder). Combining jumping, bouncing, and athletic movements set to high-energy music, POWER JUMP delivers an effective low-impact workout that’s incredibly fun. The unstable surface challenges your balance and coordination while burning serious calories.
Why Choose POWER JUMP?
😊 Pure Fun
Jumping on a trampoline is inherently joyful. POWER JUMP captures that childhood excitement while delivering a serious workout. You’ll be smiling while sweating.
🦵 Low Impact, High Results
The trampoline surface absorbs 80% of impact. Get intense cardio without stressing joints. Perfect for those with knee or ankle concerns.
🔥 Burn 400-600 Calories
NASA research shows rebounding is 68% more efficient than running. Burn significant calories while having the time of your life.
⚖️ Balance & Coordination
The unstable surface forces constant micro-adjustments. Improve proprioception, balance, and body awareness with every bounce.
💪 Full-Body Engagement
Jumping activates legs, core, and stabilizer muscles simultaneously. Arms work during choreography. Total body conditioning on a small platform.
🧠 Lymphatic System
Rebounding uniquely stimulates lymphatic drainage. Improve immune function and detoxification through the up-down movement.
The Science of Rebounding
Why Trampolines Work
Rebounding creates unique physiological benefits that other exercises can’t match:
G-Force Training
At the top of each bounce, you experience momentary weightlessness. At the bottom, G-forces increase to 2-3x body weight. This oscillation strengthens every cell.
Lymphatic Stimulation
Unlike blood (pumped by heart), lymph depends on body movement. Rebounding’s vertical motion is ideal for lymphatic circulation and immune function.
Joint Protection
Trampoline surface absorbs impact forces. Effective cardio without pounding joints – sustainable for all ages and fitness levels.
Proprioceptive Training
Unstable surface challenges balance constantly. Improves spatial awareness and neural-muscular communication.
Class Structure
Each POWER JUMP class progresses through varied movements:
Warm-Up (5 min)
Gentle bouncing to warm up joints and find your balance. Learn basic bounce patterns and get comfortable on the trampoline.
Basic Cardio (10 min)
Core jumping patterns including basic bounce, jog, jump jacks, and ski jumps. Build rhythm and elevate heart rate.
Power Intervals (15 min)
High-intensity jumping sequences with active recovery. Tuck jumps, power jumps, and athletic movements for maximum burn.
Strength Focus (10 min)
Squats, lunges, and leg work on the trampoline. Use the unstable surface to challenge stabilizers and build functional strength.
Core Work (5 min)
Seated and standing core exercises utilizing the trampoline surface. Unique ab challenges using bounce and balance.
Cool-Down (5 min)
Gentle bouncing and stretching. Allow heart rate to return to normal while maintaining light movement.
Exercise Types
🦘 Basic Bounce
Foundation of all movements. Feet together, controlled bounce, engaging core. Master this before progressing to complex moves.
🏃 Jogging
Alternating feet on the trampoline. High knees, butt kicks, and variations. Classic cardio with reduced impact.
⭐ Jump Jacks
Traditional jumping jack on unstable surface. Challenges coordination while elevating heart rate.
⛷️ Ski Jumps
Side-to-side lateral bounces. Works inner and outer thighs. Athletic movement pattern.
💥 Tuck Jumps
High jump bringing knees toward chest. Power movement for maximum intensity. Requires good balance.
🦵 Trampoline Squats
Squats performed while bouncing. Unstable surface intensifies leg and core engagement.
Benefits of POWER JUMP
Physical Benefits
- Cardiovascular Fitness: Sustained elevated heart rate improves heart health
- Leg Strength: Constant jumping builds quad, hamstring, and calf muscles
- Core Stability: Balance requirements engage abs and stabilizers
- Bone Density: Impact (absorbed by trampoline) still stimulates bone growth
- Coordination: Choreography and balance work improve motor skills
- Lymphatic Health: Vertical movement optimizes lymph circulation
Practical Benefits
- Joint-Friendly: 80% less impact than running on hard surfaces
- All Fitness Levels: Easily scaled from gentle bouncing to high-intensity
- Fun Factor: High enjoyment leads to consistent attendance
- Calorie Burn: 400-600 calories per session
- Stress Relief: Bouncing releases tension and boosts mood
Who is POWER JUMP For?
✅ Perfect For
- Those seeking low-impact cardio
- People with joint concerns
- Anyone wanting fun workouts
- Fitness beginners
- Those bored by traditional cardio
- People wanting variety
- All ages (with age-appropriate intensity)
⚠️ Use Caution If
- Balance issues (start with handrails if available)
- Severe vertigo or dizziness
- Recent ankle/knee surgery (consult doctor)
- Pregnancy (consult doctor)
- Pelvic floor weakness (modify intensity)
“I can’t run anymore due to knee issues, so I thought my cardio days were over. POWER JUMP proved me wrong. I get my heart rate up, burn calories, and have zero knee pain afterward. Plus, I actually look forward to class – it feels like playing, not exercising!”
— Linda M., POWER JUMP Enthusiast
Frequently Asked Questions
Q: Is POWER JUMP really low-impact?
A: Yes! The trampoline surface absorbs most of the impact that would normally stress joints. NASA research confirms rebounding is gentler on joints while still being highly effective.
Q: I have bad balance. Can I still try it?
A: Start with basic bouncing and use any handrails provided. Balance improves quickly with practice. Inform your instructor for modifications.
Q: Will I fall off the trampoline?
A: Mini-trampolines used in fitness are very stable with low bounce height. The risk of falling is minimal with proper form. Start conservatively.
Q: How is this different from regular jumping exercises?
A: The trampoline surface absorbs impact while also requiring constant balance adjustments. You get cardio benefits with less joint stress and added proprioceptive training.
Q: How often should I do POWER JUMP?
A: 2-4 times per week is effective. Because it’s low-impact, you can do it more frequently than high-impact cardio without joint concerns.
Q: Is POWER JUMP suitable for weight loss?
A: Yes! High calorie burn combined with the fun factor (which promotes consistency) makes POWER JUMP excellent for weight loss programs.
Jump Into Fitness
Low-impact, high-energy cardio that feels like play.
Bounce. Burn. Smile.