10 Minute Rebounder Workout for Weight Loss (Beginner & Senior Friendly)

Best Rebounder Workout For Beginners

If you’ve been trying to lose weight, but your workouts feel too hard on your joints, or you just can’t stay consistent, this 10 minute rebounder workout could change that.

On today’s episode of Live Lean TV, I’m showing you one of the easiest, most beginner and senior friendly workouts you can do at home, using a rebounder, i.e. a mini trampoline.

Make sure you stick around until the end because I’m giving away this best selling FED Fitness BCAN BT4 Soft Land Pro Bungee Trampoline to one person for free.

Let’s get into it.

This is 10 minute follow along rebounder workout is perfect if you:

• are a beginner or senior who wants a safe, low-impact way to burn calories and lose weight
• are looking for lymphatic drainage exercises to reduce that puffy and bloated feeling
• want to boost your energy, and simply feel better in your body

10 Minute Beginner Rebounder Workout for Weight Loss And Lymphatic Drainage (Senior Friendly)

Each rebounder exercise is performed for 60 seconds, and we’ll flow continuously from one exercise to the next with no rest.

If you need a break, just slow down to a gentle bounce and jump back in when you’re ready.

Warm Up Rebounder Exercise #1: Basic Bounce x 60 seconds

If you can walk, you can do this.

We’re starting with a basic bounce to warm up the body.

Your feet just leave the mat during the small bounce.

This is powerful for your lymphatic system, because it helps move fluid through your body like a natural detox.

And even though it feels easy, your body is still working.

This is perfect if you’re just getting started, or want something low stress on your joints.

Keep breathing, stay relaxed, you’re doing it right.

Rebounder Exercise #2: Light Jog x 60 seconds

Alright, now we level up just a little.

Light jog.

Just alternate your feet, nice and easy.

You’re not sprinting, just a gentle jog in place.

This increases your heart rate, which helps you burn more calories, and support weight loss.

If this feels like too much, go back to the basic bounce anytime.

Remember, consistency beats intensity.

Keep it smooth and keep it controlled.

Rebounder Exercise #3: Side To Side Ski Jumps x 60 seconds

Hop both feet side to side, nice and controlled.

Side To Side Ski Jumps helps improve balance and coordination, which is especially important as we get older.

You’re still bouncing slightly, so you’re keeping that calorie burn going, while also helping circulation.

Stay light on your feet and keep breathing.

You’re doing great.

Rebounder Exercise #4: Front To Back Jumps x 60 seconds

Now front to back jumps.

Small bounce forward, then bounce back.

Nice and controlled.

Focus on your balance here.

Think about staying centered.

Use the handle if you need support.

This keeps your body engaged, while improving coordination and stability.

Keep breathing, keep moving, you’re almost there.

Rebounder Exercise #5: Jumping Jacks x 60 seconds

To complete jumping jacks on a rebounder keep the bounce, and add your arms by swinging them out to the sides.

This gets your upper body involved, which increases calorie burn even more.

The more muscles you use, the more energy your body needs.

And that’s what helps with weight loss.

Keep it simple and keep it flowing.

Rebounder Exercise #6: High Knees x 60 seconds

To complete high knees on the rebounder bring your knees up into a march.

Lift one knee, then the other.

You can go as slow or as fast as you want.

This engages your core, improves mobility, and continues that fat burning effect.

If balance is a concern, use the handlebar here.

Stay tall, stay controlled.

This is where strength meets cardio.

Rebounder Exercise #7: Twists x 60 seconds

Next up is the twists rebounder exercise.

Rotate your hips side to side, while keeping your shoulders straight.

Nice and controlled.

Keep your core tight and your chest up.

You don’t need to move fast, just stay in rhythm.

This is great for your core, your balance, and keeping your body moving.

Stay light on your feet and keep breathing.

You’re doing great.

Rebounder Exercise #8: Scissor Legs x 60 seconds

Now into scissor legs.

One foot forward, one foot back.

Then switch.

Keep it smooth and controlled.

No rushing.

This is going to get your heart rate up and help burn more calories.

If it feels like too much, slow it down or go back to a basic bounce.

Stay relaxed, stay consistent, that’s what matters.

Rebounder Exercise #9: Single Leg Bounce x 30 seconds per leg

Alright, now we’re going into single leg bounce.

Lift one foot slightly off the mat and stay light on the other leg.

If you need the assistance, hold onto the rail.

Nice and controlled.

This is great for improving your balance and stability, which is key as we get older.

After 20 seconds, switch legs.

Stay tall, keep your core engaged, and keep breathing.

You don’t need to rush this, just stay steady and in control.

This is where you build strength and confidence.

Cool Down: Health Bounce x 60 seconds

Let’s finish the workout with the health bounce.

Keep your feet on the jumping mat, soft knees, and just gently push down and let the rebounder bring you back up.

Your feet don’t leave the mat, it’s just a gentle pump.

Since this is a cool down, you want to let your heart rate come down.

This is where your body resets, recovers, and keeps that lymphatic system moving.

Just breathe, relax your shoulders, and enjoy the movement.

This small up and down motion is moving fluid through your lymphatic system.

If you need support, lightly hold the handlebar.

Just focus on staying relaxed and breathing.

And that’s it.

10 minutes is now done.

When Should You Do This 10 Minute Rebounder Workout?

That’s all it takes to start building momentum.

If you’re a beginner looking to lose weight, or a senior, do this for 10 minutes a day, and watch how your body starts to feel and stay consistent.

If you made it through this 10 Minute Rebounder Workout for Weight Loss click the social media buttons to share this with someone who’s been saying they feel “off” lately.

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FED Fitness Discount Code

If you want this FED Fitness BCAN Soft Land Pro Bungee Trampoline, use discount code: LiveLeanTV to save 5%.

And to enter the free trampoline giveaway, simply drop a comment on the YouTube video: Are you doing this 10 Minute Rebounder Workout in the morning or at night?

To continue your Live Lean journey, check out this post on Rebounder Benefits For Beginner Weight Loss, Seniors, And Lymphatic Drainage next.

Keep Living Lean.