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BERG rebounders delivered across the UK · £11.99 tracked delivery · 3-year warranty

Fitness Reboundersby Trampolines Ireland · BERG Premium Dealer

Small movements, steady progress

Rebounding workouts

Build a session around control rather than bounce height. These routines are adaptable examples, not personalised exercise prescriptions.

Choose the easiest useful version

Start with a pace at which you can speak comfortably. Keep your movement small and your position near the centre of the mat. A marching alternative is included throughout: using it is a sensible adjustment, not a failed workout.

Add rests whenever needed. If you pause the timer, the session will take longer than the listed moving time. You can also stop early. Familiarise yourself with the beginner basics before attempting choreography or balance challenges.

BERG fitness rebounder shown during an indoor exercise session

Your movement menu

  • Health bounce: a common fitness name for a small, feet-on-mat bounce. The name does not imply a medical benefit.
  • Basic bounce: a small, controlled bounce with soft knees. Height is not the goal.
  • Jogging: low alternating steps, introduced only after comfortable marching.
  • Jumping jacks: begin with narrow alternating out-and-in steps. Full jumping jacks are optional and require enough usable mat space and confident control.
  • Twists: use only a gentle, comfortable direction change. Avoid forcefully rotating over planted feet.
  • Single-leg balance: an optional stationary exercise for confident users. Begin with a brief weight shift and a toe still touching the mat; do not add bouncing.
  • Squats: optional shallow bends with both feet planted, only if you can maintain control. A stable floor may be the more appropriate place to practise first.
  • Step-ins: small inward steps from a comfortable stance on the mat. Do not repeatedly jump on and off the rebounder.

Three ways to organise a routine

Beginner: familiar movements first

Alternate easy marching with a small feet-on-mat bounce. Repeat only while you remain comfortable. Finish with slower marching rather than stopping abruptly after a demanding section.

Intermediate: change one element

Once the basics feel familiar, introduce a short easy jog, narrow jack steps or simple arm movements. Change pace, duration or complexity one at a time. The optional balance and squat exercises are not required to complete either timed session.

Low-impact: keep the range small

Stay with feet-on-mat bouncing and gentle marching. Use short sections, generous rests and relaxed arms. Low impact does not mean suitable for everyone or free of physical demand.

A 10-minute beginner session

This template includes a gradual start and finish. Shorten any section or use easy marching throughout.

10-minute rebounder session: optional beginner template
TimeMovementFocus
0–2 minutesEasy marchBegin slowly and settle into the surface.
2–4 minutesSmall feet-on-mat bounceKeep the movement comfortable and low.
4–6 minutesBasic bounce or marchUse the easier option whenever needed.
6–8 minutesMarch with relaxed arm movementStay centred; slow down before control changes.
8–10 minutesGradually slower marchFinish gently, pause, then step off carefully.

A 20-minute mixed session

Choose this only when a shorter routine feels manageable. The more complex movements remain optional; marching is always an alternative.

20-minute rebounder session: optional mixed template
TimeMovementFocus
0–3 minutesEasy march and small bounceWarm up gradually.
3–6 minutesBasic bounceUse a comfortable, conversational effort.
6–9 minutesEasy jog or marchKeep steps low and return to marching as needed.
9–12 minutesNarrow jack steps or marchUse a small range; avoid the edge.
12–15 minutesBasic bounce with gentle direction changesKeep knees aligned; avoid forceful twisting.
15–17 minutesEasy marchLower the pace.
17–20 minutesProgressively slower movementCool down and finish with control.

Safety checks for every session

  • Check assembly, leg security, mat, frame and bands before use. Do not use damaged equipment.
  • Choose a level floor, with clear space around and above you. Follow the supplied instructions for footwear and setup.
  • Use one person at a time. Keep children, pets and loose objects away from the equipment.
  • Step on and off carefully while the mat is still. Never jump off to finish a sequence.
  • Avoid flips, high jumps, weights and distractions while learning. Stop before fatigue changes your control.

Read common rebounding mistakes and check your room using our home setup guide.

Choose your equipment

Compare the BERG Fitness Trampoline 110 with the BERG 110 with Stability Bar. A handhold may suit your preferences, but it does not make advanced exercises necessary or universally suitable. Our rebounders page brings both options together.

Rebounder workout questions

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Keep reading

Compare both BERG optionsChoose with or without a handhold.Build your foundationsA straightforward introduction to your first sessions.Check your technique habitsAvoid rushing pace, height and complexity.

BERG 110 Rebounder

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