Rebounding FAQ: How to Start

How should I start rebounding if I'm a beginner, and what should I do if I feel overwhelmed or unsure?

A gentle approach is the best way to start. Light up-and-down bouncing will engage your cells, and your body will respond in its own time. Alternatively, standing or sitting on your unit and shifting your weight from side to side without bouncing can also be beneficial. It's important to find what feels right for you! If you feel overwhelmed, simply reduce the intensity or take a break.

To help you safely and effectively build strength and flexibility, check out our perfect Beginner's Guide. It takes you through one week of gentle movement so your body can adapt to your rebounder. Take your time—there's no rush. Aim to bounce daily and do your best.

When you're ready, open our free Beginner Rebounding Playlist and go at your own pace. Start at the top of the playlist and work your way down — aim for one video a day. Remember to modify moves as needed and consult with your doctor if you have any concerns.

If you're new here, our Start Here page is the page we wrote just for you. You can also seek advice and share experiences in our private Facebook group.

Where do I find your workouts?

Go to our I Jump Instead YouTube channel and click the Playlists tab 💪 Find a playlist that sounds the most fun and jump straight into your first class! 🥳

Then, create a Favorites Playlist in your YouTube account and add your favorite routines as you discover them! Keep exploring new routines 1–2x daily and continue adding new favorites to your playlist. When you feel like repeating a favorite, do it! 😻

If you'd like to follow along with our current workouts, you're also welcome to join our Membership! 💐

How long should I jump each day?

We recommend that you jump for an amount of time you can sustain every single day, whether that's 3 minutes, 10 minutes, or 30 minutes. Daily jumping is the goal ❤🎉

Just starting? Start with 1–3 minutes, 1–3 times a day, and work your way up! 🌺 We have a printable Beginner's Guide on our website ❤️

Since rebounding is low impact, the only limit we should place on it is avoiding jumping to the point of exhaustion or injury. Otherwise, jump as much as you joyfully desire! I know you may wonder how much I jump, but I follow this exact same rule and don't track how long I jump each day. 💖🌷

Tracking minutes on a rebounder isn't quite like the gym, because rebounding holds so much in one place: recovery, rehabilitation, flexibility, mobility, strengthening, and more. There's no perfect number of minutes. Some days, we won't even look at our rebounders. So jump the minutes you want, the minutes your body wants, and the minutes that leave you feeling happy and successful along your journey.

How long will it take to see results from rebounding?

Everyone's jumping journey is unique, but many people notice feeling more limber right away. Results vary from person to person. Embrace each bounce session as a valuable step toward improvement and transformation. Enjoy the journey and anticipate your own Trophy transformation!

Why do you focus on nose-breathing in your current workouts but used to mouth-breathe in all of your older workouts?

Nose breathing was introduced to us a couple of years into our rebounding journey, and we're so glad we discovered it — from one of our Trophies — because for us it's turned out to be the right way to breathe. Not only does it keep our jaw and mouth in a proper resting posture, we also find it calms our nervous system and helps us stay more in control in our workouts — so we can last longer.

When you start, expect to reduce your intensity while you adapt. Then you'll notice you're back up at your normal speeds and intensities — and feeling more in control of your exertion.

If you're jumping into any of our older workouts, just aim to nose breathe the best you can. And feel free to read the two books we recommend — The Oxygen Advantage by Patrick McKeown and Breath by James Nestor — to learn even more about the benefits of nose breathing.

Should I wear shoes while rebounding, and how does this relate to plantar fasciitis or sore feet?

Bouncing without shoes helps to strengthen your feet, ankles, and improve balance and proprioception. Some people with sore feet or plantar fasciitis find shoes more comfortable. Try both options to see what works best for you, and stick with what feels right.

If your feet hurt, please ask a qualified healthcare professional what movement is appropriate for you.

Which moves do you recommend for the jawline?

Specific moves that target the jawline include leaning slightly back while safely running or kicking forward in place with the support of the handlebar, and sitting and gently leaning back while bouncing with the handlebar for support. As you get stronger, you might not need to use the handlebar anymore.

You'll find more in our Jawline Training to Music playlist.

Can rebounding help me lose weight?

In our experience, fat loss comes down mostly to diet. Muscle comes from progressive stimulus, plus mind-muscle connection and presence.

On the jumping side, it would be best to jump the same amount of time every single day 🤗 Make it easy and fun, and check off your calendar as you go ✅ After you prove to yourself that you've got this in the Trophy bag, increase your daily time by 5m increments as desired. The more fun you're having, the better 🤗 My 2 go-to moves are starting with health bouncing/rocking for 5 minutes, then low jogging for the rest of the jump session 🦾

We've built our physiques with a rebounder and a starch-based diet since January 2016. That's what worked for us, and results vary from person to person.

Why a starch-based diet?

Starches are packed with fuel (carbohydrates), fiber, protein, and micronutrients ☀️

On a starch-based diet, the body runs primarily on carbohydrates, while fat intake is kept relatively low. This approach is explained in detail in The Starch Solution, which can teach you a lot about the benefits of a starch-based lifestyle 🤗

Is rebounding really like 10,000 steps?

Honest answer: we haven't seen a real study comparing rebounding to 10,000 steps, so we won't claim that one. What has been measured: an ACE-sponsored study found mini-trampoline workouts burn calories comparable to running while feeling noticeably easier on the body, and there's a 2024 research review on balance and strength benefits.

What if I live in an apartment above other tenants?

Jumping above someone might cause disturbances, so here are some steps you can take:

Try talking with your neighbors to see if they have specific schedules and if they can even hear you jumping.
Consider buying a thick mat to help absorb some of the shaking.
Position your unit above a room where the noise won't be as disruptive, and stick to low bouncing and slow movements.

Don't worry—you'll still get an incredible workout every time. Plus, with gentle bouncing, you'll enhance your lengthening and flexing skills, proving that higher jumps aren't necessary to achieve amazing results.

Can I use a large outdoor trampoline and achieve the same results?

The same results? Maybe not. But great results? Absolutely! As long as your joints feel safe, keep jumping! Mini trampolines offer unique benefits, such as a handlebar for deep strengthening, quicker bounce speed for more reps per minute, and enhanced control with a smaller mat, allowing you to engage your muscles from jawline to feet. Have fun on your outdoor trampoline, but consider a mini-tramp for your daily training.

The problem with big trampolines is that you don't have anything to hold onto for maximum safety and maximum focus on stretching and strengthening your body. You also want resistance pulling on your muscles, and backyard trampolines are very bouncy so they don't provide that resistance you need. 😊

How did you both get started on your jumping journey?

I (Sally) was introduced to rebounding by our 93-year-old grandma. She was gently bouncing while holding the handlebar and looking out the window. I thought she was so smart doing this because it looked gentle and safe for her body. I started jumping on the rebounder and noticed my legs strengthening and sculpting almost immediately. After a few years of incorporating other forms of exercise, Stephanie and I began exclusively jumping instead, and that's when the profound results began to unfold.

Rebounding is a concentrated form of exercise, so we had to work through a transition period, strengthening our tendons and ligaments to catch up with our muscle strength. This meant starting with gentle bouncing and gradually increasing intensity. Unfortunately, we learned the hard way by overdoing it and facing setbacks. Now, after embracing gentle jumping and progressing safely, we have achieved our dream Trophy Bodies with rebounding and a starch-based diet! We teach you how to do the same in our classes on YouTube. Rebounding is a wonderful hobby for everyone, at any age. Get a rebounder, start with our Beginner's Guide, and begin your incredible journey to your Trophy life.

Why do you say Trophy?

It started on the rebounder when I was squeezing my body super firm and tight, like holding a strong, powerful statue pose, and I said “like a trophy!” So we named that pose the “Trophy Pose,” and then started calling ourselves the Trophy Twins (such a fun ring to it!), and now we call our jumpers Trophies! 🏆

How do I join the membership, and why does the app show a higher price?

On a laptop or desktop, go to I Jump Instead YouTube and press the Join button! 💃🏼 Once you're a member, you'll have access to ALL the classes in your Membership tab, as well as our Members-Only Playlists in your Playlists tab. 😍

Seeing a higher price? It's taking you through the App. In order to get the $14.99 price, you have to go to YouTube from a computer or laptop that doesn't take you through the app! Make sure you're signed into your YouTube account, join our membership, and then you can access the workouts from any device you use as long as you're logged into your account 💖🌷

Join our membership

What's in the membership?

Trophy Body Frequency Training: six brand-new 12-minute classes every week, each one focused on a split:

Class #1 · Lower Body Core
Class #2 · Upper Body Core
Class #3 · Cardio
Class #4 · Barre
Class #5 · Sprints
Class #6 · Endurance

All six live in one video, with timestamps, plus a printable tracker to plan your week. $14.99/month opens every class and the entire library behind it.

What's the difference between your free YouTube workouts, the membership, and the programs on your website?

Free workouts on YouTube: Everything from one-minute moves to sixty-minute workouts, all intensities.
Our YouTube membership: When you're confident and ready for a structured program, our membership is the place to be. $14.99/month opens every class and the entire library behind it.
One-time workout bundles: The best of what we've offered in our membership, yours for a single fee, no recurring payment.
Trophy Body training programs: These are the exact programs we used to build our Trophy Bodies — five programs beginning with Trophy Body Training 1.0. Take one, or take them all.

Bundles and programs stream from your account on our website: log in to watch them

How do I cancel my membership?

❤️ Since your membership is through YouTube, you can cancel it directly through your YouTube account. Just go to YouTube → your profile picture → Purchases & memberships → select our membership → Deactivate → Continue to cancel.

You'll still have access to the Members Only workouts through the end of your current billing period! ❤️

I bought a program or bundle. Where are my videos?

Your workouts stream right on our website, so there's nothing to download. Here's how to watch them:

Log in to your account at ijumpinstead.com.
Click "View my videos."
Click the tab or the program image, and your workouts are all there.

The download button in the email can't be removed on our end, so please don't worry if the zip file looks different.

Looking for a download? We used to include an e-book with our Trophy Body Training programs that was available as a downloadable bonus, but it has since been removed from the programs. 🌺

Which rebounder do you recommend?

We recommend the Cellerciser, the bellicon, the JumpSport 39” Pro, and the BCAN BT4, all linked on our website by budget, with the Cellerciser Bi-Fold with Streamline Balance Bar being our all-time favorite! 🌺

Just starting out? The BCAN BT4 is a great budget-friendly starter rebounder. There are also the three higher-quality rebounders we recommend that will last you a bit longer! It's up to you how much you want to spend, so choose the right one for you and get jumping ASAP! 💛

What should I know about other rebounder brands, sizes, and weight limits?

There are many rebounder manufacturers on the market, offering spring and bungee rebounders in sizes ranging from 39” to 48”, each with varying quality. Lower-cost rebounders may be unsafe, so it's important to purchase from a verified manufacturer with genuine reviews.

Regarding size and weight limits, each rebounder supports different amounts of weight depending on the unit. Make sure to check if the rebounder you're considering can safely support your weight. Do your research and invest wisely.

The Cellerciser and BCAN rebounders we recommend are 40”, and the JumpSport comes in 39” and 44”. We find the 40” size to be ideal for all of our Trophy workouts.

How do bungee rebounders compare to spring rebounders?

Bungees give less resistance, while springs give more! There are also different strengths of bungees and different designs of springs—some springs are super high-quality, durable, and safe, while others are poor quality, jarring, and unsafe. Some bungees are small and connected at the ends with electrical tape, and others are thick, strong, and double-knotted at the end. We have our recommended rebounders on our website because these are the ones we've found to be the best of the best! ❤️

Cellerciser or JumpSport? I made a video on this in our Q & A Playlist on I Jump Instead YouTube! ❤ Best Rebounder? Cellerciser vs JumpSport

This comment, shared in our I Jump Instead Facebook Group, sums it up perfectly. The bellicon rebounder is a bungee rebounder, comparable in quality and bounce to the JumpSport rebounder, which we own, use, and love.

“I have a Cellerciser and a Bellicon. I love them both and wouldn't dream of selling either one. One is totally different from the other. I feel like the Cellerciser is more serious and the Bellicon is more fun, not that the Cellerciser isn't fun too. The Cellerciser is quicker and I get a lot better strength workout on it. I can do the same workout on the Bellicon and it turns into more of a cardio workout. Oh and my Bellicon has ultra strong bungees on it.”

In a perfect world, you'd have both for your lifelong jumping journey. However, most jumpers will have only one, so what matters most is that you enjoy the way you feel when jumping on your rebounder and achieve the results you desire.

Why is it important to use a handlebar when rebounding?

Using a handlebar while rebounding enhances control, focus, and balance, making stretching and muscle strengthening more effective.

Every rebounder we recommend on our website either comes with a handlebar or offers one as an add-on. We love having ours attached at all times — it helps us maximize our strength, balance, and performance — with the occasional camping trip where we don't bring it. We recommend you explore doing the same.

But if for any reason you want to remove your handlebar, that's an option too. You can still have great jump sessions without one — especially those rogue ones where you just jump around and do your thing. And if you ever want a little extra support, you can always set your rebounder up against a wall.

Can I add a handlebar to the rebounder I have?

Handlebars are built to fit their own brand, so first check whether your rebounder's manufacturer sells one on their website. JumpSport does, for example! If your brand doesn't offer one, you may have to scoop up a rebounder that already comes with the handlebar. In the meantime, setting your rebounder next to a wall gives you great support too.

What is the difference between the bi-fold and tri-fold Cellerciser?

Both of these rebounders are the same size and quality, measuring 40” in diameter and built to last a Trophy lifetime. The main difference lies in how they fold down.

The bi-fold folds flat in half, making it easy to store under a bed, against a wall, or in a vehicle for travel. It comes in a duffel bag with handles. The unit is about 33 pounds, or about 41 with the balance bar. Folded, it's roughly 40 by 21 by 10 inches.

The tri-fold folds into thirds and comes in a case with two rollers and a pull-up handle. It's also ideal for storing in smaller spaces if you're short on room. The unit is about 34 pounds, or about 46 with the balance bar. Folded, it's roughly 22 by 24 by 6 inches.

You can get the bi-fold with the Wide Balance Bar or the new Streamline Balance Bar, and the tri-fold with the Streamline Balance Bar. Both handlebars have their advantages, so I wouldn't worry too much about which might be better. We have both, use both, and love both.

If you start with one and later decide you want the other, you can call Dave Hall at Cellercise, and he will gladly assist you. If you have any questions at all regarding the remarkable Cellerciser rebounder, Dave is your guy.

Can I take my Cellerciser on a plane?

Both units are checked bags, never carry-ons. It costs whatever your airline charges for a checked bag. Both units with the bar are under 50 pounds. Just don't pack extra things in the bag with it.

Where you drop it off varies. In Seattle, our bi-fold went to oversized luggage. In Maui, it went through regular check-in. It's not about the city, it's the airline and the airport, and you'll get your answer at the counter. On the other end, look for it either at oversized luggage or on the carousel.

There's always some risk when you check a rebounder. Padding helps. So does a photo of it packed, in case you ever need one.

How do I reduce noise from the springs on my rebounder?

Because the Cellerciser is a spring rebounder, the springs may occasionally need a little oil. We have a video on how to do it: How to oil a Cellerciser rebounder. And then the noise will be reduced if not eliminated. Some people choose to maintain their springs with a little oiling, and some people don't oil it at all. It's up to you.

Can I buy a secondhand rebounder?

Secondhand is a wonderful way to begin. Search your local for-sale sites for a used rebounder — ideally with a handlebar, but if you find a great one without, scoop it up, set it against a wall for a little support, and get started on your jumping journey. We'd rather you begin than wait!

You can find them secondhand on Facebook Marketplace, Craigslist, or OfferUp 🥰

Here's what to look for:

Search “rebounder” and “mini trampoline,” since most listings use one or the other. Then look for these four brands in the results: Cellerciser, JumpSport, bellicon, BCAN. There are plenty of lesser-known brands out there, but quality can vary. Can't find one of the four? Go test-jump any rebounder that looks good quality. You never know until you bounce on it.
Get one with a handlebar if you can. It's a super accessory. If not, put your rebounder against a wall until you're ready for one with a handlebar.
Springs: There are very few on the market, and the Cellerciser is the only one we stand behind. Spring rebounder that isn't a Cellerciser? It's best to pass.
Bungees: Many brands bounce well, and bungees stretch over time. Some bungee rebounders can take a set of bellicon bungees. Just make sure the replacement bungees are compatible with the frame and mat.
Bands: We don't recommend them. Our best experience by far is bungees and the Cellerciser spring.
Spotting a Cellerciser when the listing doesn't say: springs wider in the center, a Cellerciser tag on the mat, rubber feet on the legs, a cover over the springs, and a foam-topped handlebar that clicks in with a push-button. Sleek and all black. Ask for pictures if you're not sure.
JumpSport comes two ways: Regular has a softer bounce, Pro has a firmer bounce. Both are fun, but Pro matches our workouts best. A Regular is still great for easy bouncing while you watch Netflix, or for higher handlebar jumping.

A little tip: go bounce on it for a minute or two before you buy. Feel how it moves, take a look at the frame and mat, and make sure it's clean and in good shape. Trying it out is half the fun. 🏆

Once you're in the good-quality range, different rebounders still feel different to bounce on. A soft bounce and a firm bounce each have their place.

Or skip the guesswork and buy new from our recommendations. You'll know you're getting quality that lasts.

I live outside the US. What should I buy?

Our goal is a quality jumping experience wherever you are. Look for a well-made unit with a handlebar, and let three things guide you: your budget, whether you prefer bungees or springs, and whether you'd like to travel with it. Quality is available in every market — it's worth searching for.

Is it normal to experience aches and pains at the beginning and throughout my jumping journey?

Yes, from our experience, aches and pains are common and teach us to listen to our bodies, stay within a safe training zone, and be present while jumping.

During your first week — or anywhere in your early rebounding journey — you may notice your body going through an adjustment phase. This is completely normal. You may need to adjust:

your time — go shorter
your intensity — go gentler
your bungee setting — if you're on a bungee rebounder
your rebounder — sometimes switching is what we have to do

Sometimes, the best choice is to take a break. If a pain is sharp, gets worse, or doesn't go away, please ask a qualified healthcare professional what movement is appropriate for you.

This journey towards a Trophy Body is about embracing every part of the process.

My aches and pains won't go away, and I'm feeling discouraged. What can I do?

Please ask a qualified healthcare professional what movement is appropriate for you. If you're cleared to use a rebounder, there are ways to use it that don't incorporate bouncing at all:

keep the sessions short
keep the bouncing extremely low
start by walking in place on a rebounder without bouncing at all

Need gentle rehab or physical therapy support? Try our Rehab & Physical Therapy playlist.

Cultivate a daily practice focused on what you want to experience in the present moment. Embrace your feelings with acceptance and love, nurturing each moment as it comes. Keep it simple and celebrate your choices. Create a small, achievable list of what you want to do and how you want to feel today. Maintain a habit of daily self-love journaling, and forgive yourself for any lapses into old patterns that may increase symptoms. Regularly connect with joy, passion, kindness, and self-love, reminding yourself that you are doing great.

What do I do if jumping makes me dizzy?

If you feel dizzy, stop and sit down. If it keeps happening, please check with your doctor.

The up-and-down movement of rebounding can cause temporary dizziness for some people. To help prevent it next time:

Start with low bouncing sessions lasting 1-2 minutes, and work your way up.
Hold the handlebar.
Focus on a fixed object while keeping your face muscles relaxed and your mouth closed.
In twists, build up slowly: eyes forward and head still at first, then small turns to the side, and later full turns behind you.
Hydrate properly.

Can I rebound if I have back issues, hip or knee replacements, or other health concerns?

Before starting rebounding, it's crucial to consult your physician or physical therapist, especially if you have back issues, hip or knee replacements, or other health concerns. They can offer personalized guidance on whether rebounding is suitable for you.

For a gentle introduction, consider starting with walking or rocking side-to-side on the rebounder. This low-impact approach can ease you into the exercise while providing a softer surface to reduce impact on your ankles, knees, and hips. Additionally, using the handlebar can help you safely stretch your upper body with one-arm movements, such as swimming strokes. We also have a Rehab & Physical Therapy playlist on YouTube that might be just what you're looking for.

If needed, your healthcare provider can reach out to Dave Hall with Cellercise for more information on how rebounders can support rehabilitation and physical therapy. (Cellercise is one of our partners, and we earn a commission on Cellerciser purchases made through our links.)

Always ensure that any new exercise aligns with your health needs and supports your overall well-being. If you need additional support, feel free to connect with our Trophy community on Facebook.

Does rebounding build bone density?

Rebounding can support bone health, especially when someone is consistent with daily, even multiple times a day, fun jump sessions 🥰

If you have osteoporosis or have had fractures, please talk to your doctor first.

I have osteoporosis. Could rebounding cause a fracture?

Yes, it's unfortunately possible. Talk to your doctor first. Ask them if gentle movements on a rebounder while holding a bar will be safe for your condition. If they clear you, start with just 1-3 minutes a day, and work your way up ultra slowly. You could also give your doctor a preview of one of our beginner routines to see if that type of movement would be safe for your condition because those routines are super ultra gentle.

What about my pelvic floor, leaking, or a prolapse?

If you have pelvic floor weakness or prolapse, or you're postpartum or post-surgery, please check with your doctor or pelvic floor physio before trying rebounding. Keep it low and gentle, and stop if you feel pressure, heaviness, dragging, pain, or leaking, during or after.

Once you're cleared, consider starting on a rebounder with only walking and pushing side to side into the mat. The handlebar will help keep you balanced, so you can also do upper body stretches like one-arm swimming strokes.

A gentle progression, one step at a time:

Marching walk, feet barely leaving the mat. Hold the bar.
Marching walk with the feet clearing the mat, all the foot positions.
Glute-reach walk, hips back, chest up, pushing through the heels.
Squat bouncing, low and squatted, feet never leaving the mat.
Health bounce, tiny and gentle, still holding the bar.

Stay on each step at least a week. Move up only after a full week with no pressure, heaviness, dragging, pain, or leaking, during or after. Any symptom, step back one. Unsure where to start? A pelvic floor physio can place you on the right step.

Stephie shows every step in her tutorial: Pelvic Floor Friendly Rebounding

Can I rebound if I'm pregnant or postpartum?

Every woman's experience during and after pregnancy is unique. Some may not feel comfortable bouncing while pregnant, while others may feel great doing so. It's important to consult with your doctor to determine what's best for you.

The founder of Cellerciser shared that his wife bounced throughout all of her pregnancies and said that her pregnancies were easy and her births were even easier! ❤️🤰 (Cellercise is one of our partners.)

During pregnancy, you might consider using your rebounder as a soft, supportive surface with the handlebar for movements like stretching, walking, or squatting, with or without bouncing. Take it one day at a time, rest when needed, and focus on nose breathing.

After birth, once your doctor or pelvic floor physio clears you to start gentle bouncing, ensure you feel stable and have support if needed. Gentle sit bouncing could also be a great option. Keep it low and gentle, and stop if you feel pressure, heaviness, dragging, pain, or leaking, during or after.

Wishing you a wonderful rest of your pregnancy!

Is it okay to jump while I'm on my period?

Listen to your body. For us, it's a time to take it easy. After the first few days, you can start with gentle bouncing to loosen up and prepare for more intense training once your period ends.

If you have heavy or painful periods, or any concerns, please check with your doctor.

Happy Jumping!

Frequently Asked Questions