Rebounding 101 + Video of My Routine

Rebounding 101 + Video of My Routine

Get Your Rebounding ON

 I LOVE rebounding! 

Many of you may be asking “What is rebounding and what is she talking about?”  I am here to inform you and hopefully get you interested in this fantastic form of movement and exercise.  Rebounding is the therapeutic movement on a mini-trampoline. Because it moves all parts of the body all at once, it can also be called cellular exercise.

Rebounding is a lymphatic exercise.  The lymphatic system is the metabolic garbage can of the body. It rids you of toxins such as dead and cancerous cells, nitrogenous wastes, fat, infectious viruses, heavy metals, and other assorted junk cast off by the cells. The movement performed in rebounding provides the stimulus for a free-flowing system that drains away these potential poisons.   Rebounding’s bouncing motion effectively moves and recycles the lymph and the entire blood supply through the body many times during the course of the rebounding session.   Rebounding has the same effect on your body as jumping rope, but without any jarring effect to the ankles, knees, and lower back that comes from hitting the ground. (source)

As an exercise it is superior to any other because it not only uses gravity but also two other forces, acceleration and deceleration. At the top of the bounce you experience weightlessness, and at the bottom your weight doubles pulling you into the center of the rebounder.

Urban Rebounder


Rebounding is an exercise that reduces your body fat – which is highly beneficial for diabetes and a host of other diseases, provides an aerobic effect for your heart, and gives your body energy when it’s tired.   I jump on my rebounder when I NEED energy, not just when I HAVE energy!    You can easily jump on your mini-trampoline in your living room, your office, or in your backyard.  Rebounding is the most convenient form of exercise around.

The mini-trampoline and safety

Everyone should start with the gentle “health bounce” which means your feet remain IN CONTACT with the mat while the body moves up and down. The health bounce is sufficient to obtain all the benefits of rebounding while gently strengthening the entire body. The health bounce can be done while talking on the phone, listening to podcasts on your ipod or watching TV.  Adults can start with 5 minutes of rebounding and increase their time as their fitness level improves.

When I have been working at the computer for awhile and know that I need to get my circulation going, or feeling sluggish or stagnant – REBOUNDING to the rescue.  I usually start slowly with some gentle bouncing and then work up from there.  Some days are gentle according to what my body wants and some days are more active and vigorous.    I love to turn on some good tunes and have FUN!

You need a quality rebounder

I bought my Urban Rebounder at (now known as 3 years ago and you can also get them at  Another quality one is Reboundair.  Just don’t go to your local Walmart and buy one – they are cheap, will not last that long and some people claimed to have gotten injured on the “low quality” rebounders. 

Check out my video below for more information and a 10 minute bouncing routine that I do.  Hope you pick up some moves to incorporate into your own routine, if you own a rebounder.  If not, watch how fun it is and save up for one.  

I wear my Vibram five finger toe shoes when rebounding during the cold months because my feet are cold!  We keep our house on the cool/warm side to save gas.   I prefer to rebound barefoot – which happens when the temps are warmer.   Find what works best for you.


Other benefits of rebounding

  • Increases oxygen delivery and blood flow.
  • Promotes Mind-Body Unity – better learning, intuition, balance of two hemispheres of the brain.
  • Creates homeostasis which is the general balance of all systems of the body. Sickness represents blockages in the body. Rebound Exercise can help to remove the blockages, return blood flow and circulation back into the diseased parts.
  • It also increases the white blood count, thus strengthens the immune system. One most important aspect is the return of the trapped blood proteins. (source)

Various movements on the rebounder

Health Bounce

 This move bounces you gently without leaving the mat. Just the up and down movement starts the flow of the lymphatic. 2 minutes will increase the lymph flow up to 14 times.

  • warm-up
  • relieves tension, relaxes
  • rehabilitates after bed rest
  • stabilizes vestibular (inner ear)
  • stimulates the nerves in the joints, ligaments, and muscles.
  • creates balance between mind and body, slows the brain waves to alpha level which is the level where we connect with the inner world, learn better and can relax
  • improves vision

Strength Bounce

The body weighs 1 G at resting point. The higher you jump, you increase the G force where at 4 G you access the maximum oxygen absorption.

For this bounce you want to spread you legs shoulder-wide and move up and down leaving the mat. For more fun you can kick your legs up and forward. By leaving the mat, even your feet get the benefit of massage when you touch the mat again. That stimulates all the reflex point on the bottom of the feet. You can try to land on your toes and roll the foot down toward the heels. That is added stimulation to the internal organ. (source)

Aerobic Bounces

For this bounce you want to get your heart rate up. By moving vigorously on the rebounder, this can be accomplished and should be kept up for 20 minutes to get the most benefits. By adding the deep diaphragmatic breathing it can be accomplished with any move.   To avoid getting bored, do a variety of bounces. Lifting the arms above the heart will increase the heart rate and the oxygen flow.  (source)

  • jogging
  • sprinting
  • twist
  • shuffle
  • kick legs
  • curling legs
  • criss-cross legs and arms
  • jumping jacks, etc.

The important thing is to have fun! 


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21 Responses »

  1. Excellent !!!!!!!! I loved this Kibby….you Rock that rebpounder, and gave me such INSPIRATION !! Thank you so much for making this video. Is it ok to do this barefoot or should one wear footwear ? Love you girl xoxo

    • Ha! Thanks, Debbie! You can totally do it barefoot (I forgot to mention that – I’ll go correct it) – I just wear my vibram shoes because it is still cool in the house and my feet get cold. I prefer it barefoot. Glad it inspired you! I was a bit hesitant to do this video but then said “What the hell!” Love you bunches! XO

      • I have a rebounder(no “p” this time) but yours looks like it might not be as stiff as mine and it might even be a bit wider, I asked about the footwear because I jump on mine (don’t laugh 2 maybe 3 minutes tops) barefoot, so I was curious if you knew something I didn’t about that. But really you’d make a great instructor of anything !!! My problem at the moment is I feel mild pain in my low back when I jump. So I’ve been sporadic with it for that reason. But you make it look so fun and easy !!! Loved the show and you (; Happy sunny Passover weekend (;

        • Hey, don’t worry – if 2 or 3 minutes is all you can do, then that’s fine if your back is not feeling great. Just gently bouncing in place and not leaving the mat is good. You don’t have to go “rockstar” on it. Do what you can. Happy weekend too! XO

    • So glad you liked it! Just hop on and move – it doesn’t matter how – just what feels good to you and where the music takes you. Have fun!

    • Hi Gina! I have a long list of songs on rotation on my MP3, but here are some I like to workout to:
      1-Adele: Rolling in the Deep
      2-Goldfrapp: OOH La La
      3-Fun: We are Young
      4-The Gibson Brothers: Cuba
      5-ELO: Mr. Blue Sky
      6-Enigma: Boum Boum
      7-Joan Jet: Bad Reputation
      8-Twisted Sister: We’re Not Gonna Take It
      9-Goldfrapp: Alive
      10-Powerman 5000: Son of X-51
      11-Katy Perry: Hot N’ Cold
      12-Village People: YMCA
      13-Ferras: Liberation Day
      14-Disturbed: Meaning of Life
      15-Fall Out Boys: I don’t Care
      16-Adele: Rumor Has It
      17-Mortal Kombat: Final Combat (techno mix)
      18-The Gap Band: You Dropped a Bomb on Me
      Enjoy! šŸ™‚

  2. Kibby I am so glad you posted this today! You know I am trying to get back into a regular exercise routine and I LOVE to mix things up. I have considered a rebounder in the past, but now I really really want one! This is an exercise that I would really enjoy AND it would be perfect for mornings that I just didn’t have much time but wanted to fit in some good exercise. I have read that “cheaper” rebounders can cause injuries and that I good one should have so many springs (42? 44?). Do you know anything about that?

    • Yeah, I’ve heard or read the more the better. Again, do some research and choose the best in your price range. I love bouncing. Mine squeaks a bit, but the music overpowers it and I get into the “zone” and don’t even notice it. I love mixing things up too – I get bored easily if it is the same thing every day. 10 minutes like I did in video will get your heart racing and circulation going. If that’s all you got, that’s great and will do wonders. Go for it! XO

  3. Great video! Great music! Welldone:) I’ve wanted to get one for a while, my only concern is how tall I am. That one seems to fit you perfectly. I’m 5’9″ and all legs. I think I’d go to do a jumping jack and kill myself:(

    • Hey Michelle! Thanks! I’m 5 ft. 5 in. and when bouncing you just feel for where to place your feet and when to pull them in to land on the mat. My husband gets on it from time to time and he’s 6’1″. He does fine. Just a thought. They are uber fun and effective.

  4. Thanks for the video! It inspired me to find my rebounder and put on my headphones. Thanks for the playlist too. I’m always looking for good exercise tunes šŸ™‚

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