This 10-Minute Workout is 70% More Effective Than Running or Jogging, According to NASA
Gabriel Garcia When it comes to fitness, many of us think of running or jogging as the ultimate way to stay in shape. But what if there were a workout that could deliver better results in less time? According to NASA research, rebounding—a simple exercise performed on a mini-trampoline—is up to 70% more effective than running or jogging.
Sounds surprising? Let’s dive into why this fun, low-impact workout is gaining attention from scientists and fitness enthusiasts alike.
What Is Rebounding?
Rebounding is the act of performing small, controlled jumps on a mini-trampoline. Unlike traditional trampolining, it doesn’t require flips or high leaps; instead, it focuses on rhythmic bouncing that engages muscles and stimulates your body in unique ways.
NASA first studied rebounding when searching for effective ways to help astronauts regain bone density and muscle mass after returning from space. Because microgravity weakens bones and muscles, they needed a workout that was both intense and efficient. Their studies revealed that bouncing on a rebounder provided far greater benefits to the body compared to running on a treadmill.
Why NASA Says It’s More Effective
NASA’s findings highlighted several reasons why rebounding outperforms running or jogging:
- Higher Oxygen Uptake – Jumping on a rebounder increases oxygen consumption more effectively than running at the same effort level, leading to improved cardiovascular health.
- Cellular-Level Benefits – The gentle up-and-down motion stimulates every cell in the body, promoting detoxification and supporting the lymphatic system.
- Low Impact on Joints – Unlike running, which places significant stress on knees, hips, and ankles, rebounding absorbs much of the shock, making it safer for long-term practice.
- Muscle and Bone Strengthening – The acceleration and deceleration forces involved in rebounding strengthen muscles and bones without the wear-and-tear of high-impact workouts.
- Time Efficiency – Just 10 minutes of rebounding can provide the same (or greater) benefits as 30 minutes of jogging.
The Health Benefits of Rebounding
Beyond its efficiency, rebounding offers a wide range of benefits:
- Improved circulation and heart health.
- Boosted lymphatic drainage, helping the body eliminate toxins.
- Enhanced balance and coordination through constant micro-adjustments.
- Stress reduction, thanks to its rhythmic, fun nature.
- Weight management, as it burns calories while keeping workouts engaging.
Many fitness experts also note that rebounding helps improve posture and core stability, since your body must engage stabilizing muscles throughout the session.
How to Get Started
You don’t need a gym membership to try rebounding—just a mini-trampoline, often called a rebounder, which is compact enough for most homes. Beginners can start with gentle bouncing, keeping feet on the trampoline while letting the motion do the work. As confidence grows, you can incorporate light jumps, twists, or even aerobic-style routines.
Here’s a simple 10-minute rebounding workout:
- Warm-Up Bounce (2 minutes): Gentle bouncing with feet on the trampoline.
- Basic Jumps (3 minutes): Light, rhythmic hops keeping knees soft.
- Side-to-Side Shifts (2 minutes): Shift weight left to right as if skiing.
- High Knees (2 minutes): Bring knees up while bouncing for extra intensity.
- Cool-Down Bounce (1 minute): Slow, easy bouncing to relax.
The Bottom Line
NASA’s research proves that fitness doesn’t always mean long hours of running or pounding the pavement. Rebounding is not only more efficient but also gentler on the body and more enjoyable for many people.
In just 10 minutes a day, you can reap cardiovascular, muscular, and cellular benefits that surpass traditional jogging. Whether you’re short on time, recovering from injury, or simply looking for a fresh way to stay active, rebounding might be the ultimate workout hack.
