Trampolines may be props of fitness eras past that just seem to scream “cheesy at-home workout videos and leg warmers.”
But despite their rep, they’ve bounced their way into some of the city’s coolest fitness destinations, from Tribeca’s Bari Studio and dance-cardio darling Body by Simone to the sprawling Sports Center at Chelsea Piers.
Why all the buzz about the bounce? “You get all the benefits you would from other cardio forms, but you also get it low-impact and increased lymphatic circulation,” says trainer Louis Corragio, who teaches Bounce & Burn at Chelsea Piers and launched TrampoLEAN at DANY Studios. Not to mention constant core engagement (lest you bounce right off) and added foot strength (a neglected but important perk).
“The other factor is that it’s really fun,” he says, a sentiment I definitely agreed with as I tested out trampolines all over town. (Of course, don’t expect to just bounce super high like when you were 12. Jumping for fitness involves a much more static bounce style that focuses on pushing your feet down rather than flying up in the air.)
Ready to get a jump on your fitness routine? Here are four New York City spots to try toning via trampoline.
Originally posted September 15, 2014, updated April 8, 2016
Indie studio Bari manages to make every class on its schedule feel like a blast, and this trampoline-based version of its dance cardio workout is even more happiness-inducing, thanks to all of the bouncing on the beat (to awesome playlists).
Expect tough cardio that keeps your heart rate crazy high for a long stretch, with squat bounces, running, kicks, jacks, and moves called “monkey” and “rocking horse,” all choreographed in fun combos that keep you engaged and working hard—with “high bounce” breaks to catch your breath.
You’ll grab overhead bands for upper body strengthening and then flip the trampoline on its side and use it as a “barre” for butt and leg toning. Finally, you’ll finish with core work on your back, using the unstable surface to intensify crunches and leg lifts. You’ll need to wipe the trampoline down after, trust me.
Tribeca, Flatiron (as well as Summit, New Jersey, and the Dominican Republic), www.thebaristudio.com
Body by Simone brings its cool-kid dance cardio feel onto the trampoline in this class, where you’ll feel like you’re working on your moves while also getting sweaty. You don’t need to be music video material, but rhythm and coordination will definitely help.
Expect lots of heel taps, high knees, rocking, and arm movements that match your footwork, plus serious attention paid to slamming your feet onto the surface (which really ups the workout intensity). You’ll hop off to work on arm movements with very light wrist weights and then wear them for a song or two on the trampoline, too.
And toward the end, you’ll find solid ground for a few songs where you’ll focus on leg and butt toning, both by standing the trampoline on its side and using it as a barre for leg lifts, and by doing squats and other moves with resistance bands. Abs also come at the end, here.
Chelsea (and West Hollywood), www.bodybysimone.com
If you’re new to jumping and are worried about ending up face down on the floor, JumpLife is a great place to get your bouncing feet wet.
The Chinatown-Tribeca studio is dedicated to trampoline classes, and its trampolines are extra big for moving around and equipped with handlebars at the front, which you can rest your hands on when you need to for added stabilization. The choreography is also simple here, with not much beyond toe and heel taps, jumping jacks, squats, and twists, so you won’t get left behind. JumpDance includes disco lights and straight cardio, while JumpGym incorporates weights and is less choreographed.
I found the Dance class to be a little boring and the disco lights felt more like a middle school dance than a cool club, but class was still surprisingly hard in parts, with intense sprints that got me sweating like crazy. And since class is only 45 minutes, it’s easier to fit into your schedule, too.
Popular Chelsea Piers trainer Louis Corragio created this tough trampoline workout, which most participants do barefoot, increasing the foot strengthening factor.
We did all kinds of intervals in my session, including front and side kicks, lateral hops, and twists, plus more high-intensity movements like sprints, high knees, jumping knee taps, and lateral lunges on and off the trampoline (which really forces you to work your core).
It also includes an innovative, fun arm sequence using resistance bands and hand weights while you’re still jumping, with lifts, punches, and swimming motions, and it ends with Tabata intervals with sprints, high knees, and lunges. Yes, all on a trampoline.
Corragio is an awesome coach, too, helping you find and keep the right rhythm as you get your bearings. “Once you find that rhythm, you can really play with energy transfer and fire your muscles more effectively,” he says. If you can do that, you’ll be spent at the end—but high with endorphins, too.
Looking for more unique ways to get your workout in? Check out this New York fitness studio that makes you throw spears on the roof. Or if you want to tap into your inner athlete, try one of these classes that will leave you feeling like you’re training for the finals.