Calories Burned Trampoline: Chart by Weight and Calculator
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This page shows estimated calories burned doing trampoline exercises. The table uses MET values to give you a baseline for different body weights. Keep in mind that these numbers are only estimates for a typical adult.
Your actual energy use varies based on your fitness level, body composition, technique, and how hard you actually work. Even the numbers you see on fitness trackers are just estimates. Use this guide to understand your general energy output rather than expecting an exact measurement.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Trampoline, recreational (code 15700) | 6.3 | 180 | 225 | 270 | 315 | 360 |
| Jogging on a mini-tramp (code 12027) | 4.5 | 129 | 161 | 193 | 225 | 257 |
By duration
For the row “Trampoline, recreational” (6.3 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 90 | 113 | 135 | 158 | 180 |
| 30 min | 180 | 225 | 270 | 315 | 360 |
| 45 min | 270 | 338 | 405 | 473 | 540 |
| 60 min | 360 | 450 | 540 | 630 | 720 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Trampoline, recreational: 6.3 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 225 kcal.
Which row is you?
The table divides trampoline activities into two distinct categories based on the equipment and your movement. The recreational trampoline row covers standard jumping and bouncing on a full-sized backyard or gym trampoline, which requires more energy to get airborne. The second row covers jogging on a mini-tramp. This activity takes less effort since your feet stay closer to the mat and you use a smaller range of motion. Pick the row that matches the specific equipment you use and the type of bouncing you do.
What changes the real number
- How high you jump and the physical force you apply to the mat.
- The tension of the springs or bungee cords on your specific equipment.
- Your current body composition and ratio of muscle mass.
- Your resting metabolic rate and overall cardiovascular fitness level.
Practical tips
- Track your active bouncing time rather than the total time you spend standing on the equipment.
- Maintain a slight bend in your knees when landing to protect your joints from sudden impact.
- Step off the trampoline carefully instead of jumping off to prevent ankle injuries.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sudden or severe pain in your knees, ankles, or lower back.
- Dizziness, loss of balance, or feeling faint while bouncing.
- Chest pressure or shortness of breath that feels abnormal for your effort level.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.