Key Takeaways

  • The 2024 Compendium lists trampoline MET values of 6.3 (recreational) and 10.3 (competitive).[1]
  • A 30-minute recreational trampoline session estimates approximately 231 kcal for a 70 kg person.[2]
  • Competitive trampoline training (10.3 MET) can estimate over 375 kcal in 30 minutes for a 70 kg person.[1]
  • The interval mode lets you set bounce/rest cycles typical of rebounding fitness classes.
  • These are informational estimates for personal journaling. Individual results vary with technique and jump height.

Quick Trampoline Calorie Charts

Estimated kcal for 30 minutes continuous. For informational reference only.

Activity TypeMET55 kg70 kg85 kg100 kg
Light Rebounding3.5101129156184
Moderate Rebounding5144184223263
Recreational Trampoline6.3182232281331
Vigorous Rebounding8231294357420
Trampoline HIIT / Tricks9260331402473
Competitive Trampoline10.3297379460541

How the Estimate Works

The calculator uses the standard MET formula with trampoline activity MET values:[1]

Calories = (MET × 3.5 × Wt_kg × Duration_min) ÷ 200

Time-based mode applies the activity MET for the full duration. Interval-based mode separates bounce rounds (activity MET) from rest periods (1.0 resting MET) and sums both for the total estimate.

Activity Types Explained

Light Rebounding

3.5 MET

Gentle bouncing, feet barely leaving the mat

Moderate Rebounding

5 MET

Steady bouncing with moderate height

Recreational Trampoline

6.3 MET

General recreational bouncing and play

Vigorous Rebounding

8 MET

High jumps, tuck jumps, and power bounces

Trampoline HIIT / Tricks

9 MET

High-intensity intervals or trick training

Competitive Trampoline

10.3 MET

Competitive-level training and routines

Trampoline Size Context

While trampoline size does not directly change MET values, it influences the type of exercises and intensity you can achieve:

Mini Rebounder (36-48")

Best for low-impact rebounding, fitness classes, and steady-state bouncing. Typically aligns with light to moderate intensity levels.

Full-Size Trampoline (8-14ft)

Allows higher jumps, tuck jumps, and trick training. Can reach vigorous and competitive intensity levels.

Frequently Asked Questions

Sources & References

  1. Sports - Compendium of Physical Activities. Compendium of Physical Activities. PAC Compendium (2024)
  2. 2024 Adult Compendium of Physical Activities. Herrmann et al.. Journal of Sport and Health Science (2024)
  3. Exercise energy expenditure and MET values. PMC. PMC (2019)
  4. Trampoline exercise physiology. PMC. PMC (2019)
  5. Transformative Effects of Trampoline Bouncing on Human Health. ResearchGate. ResearchGate (2024)
  6. Trampoline exercise effects. PMC. PMC (2021)
  7. Effects of Trampoline Exercise on Attentional Control. ResearchGate. ResearchGate (2018)
  8. Trampoline activity research. University of Canterbury. Canterbury Research (2013)
Manish Kumar
Manish Kumar

Certified Personal Trainer & Sports Nutritionist

NASM-CPTCertified Sports Nutritionist10+ Years Experience500+ Clients Coached

NASM-certified fitness and nutrition coach with over 10 years of hands-on experience helping people build strength, lose fat, and live healthier lives. Specializing in gym-based workouts with a strong focus on lifting technique, biomechanics, and practical exercise science. Through FitLifeRegime, sharing the tools, tips, and insights that have worked for hundreds of clients — helping you start your own fitness journey with confidence and clarity.

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This tool is for informational and journaling purposes only.

I am NOT a doctor.