Starting Out

• It's best to start with a light warm-up of about 30 light bounces (feet don't leave the mat) followed by bouncing about 20 times just on the toes and then 20 times just on the heels. Your feet should be in the middle of the trampoline while doing this. Keep your arms at your side.
  
  

Kicking it out with Cardio

• Now begin your cardio workout that focuses on heart rate. Start by bouncing up and down with your feet leaving the pad. Next, start alternating feet as you go and adding some forward punches with your arms. Follow that by bringing one knee up above your waist while bouncing and then the other. Punch with the opposite arm of your knee. Try doing each of these exercises for two minutes apiece to start, but add time as you get stronger.
  
  

Cool down

• Run in place for a few minutes to help cool down. Focus on a light jog and getting your heart rate back to normal. Alternate your cardio workouts with cooldowns.
  
  

Waiting on Weights

• Depending on how you plan to sculpt your body, adding free weights to the exercise routine is an option. Try carrying 5- or 10-pound weights in each hand and mimic jumping rope with them for about three minutes. However, don't start adding weights until you feel you are ready.
  
  

Speed Work

• Another way to get a quick burst of energy is by focusing on jumping as fast as you can while on the trampoline for 90 seconds. Focus on jumping on the balls of your feet and getting your feet off the mat as quickly as possible. After the 90 seconds, bounce normally for 30 seconds and then go back to the staccato jumps. This is a great drill for athletes who play sports such as basketball or baseball where quick bursts of energy are needed after lulls.