NASA-Approved: This 10-Minute Workout Is 70% More Effective Than Running
When it comes to getting fit fast, most people turn to running or jogging. But what if there was a workout that could deliver better results—in less time? According to research originally developed by NASA, a 10-minute rebounding workout (mini-trampoline exercise) can be up to 70% more effective than running. Yes, you read that right.
Let’s explore this fascinating, space-inspired fitness method—and why it might be the shortcut your workout routine needs.
The Science Behind It: Why NASA Studied Rebounding
In the 1980s, NASA scientists were looking for the most efficient way to help astronauts regain muscle and bone mass after spending time in zero gravity. Their studies concluded that rebounding (jumping on a mini-trampoline) is not only highly effective for building strength and endurance—it’s also safer and more efficient than traditional aerobic exercises like running.
A landmark NASA study published in the Journal of Applied Physiology found that:
Rebounding is 68% more efficient than jogging for cardiovascular health and muscle-building benefits.
This means more results with less impact, which is great news for joints, bones, and busy schedules.
What Is Rebounding?
Rebounding is a low-impact aerobic exercise performed on a mini-trampoline, also known as a rebounder. Movements range from gentle bounces to high-intensity jumps, depending on your fitness level and goals.
Typical Rebounding Moves Include:
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Basic bounce (feet stay on trampoline)
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Jogging or high knees in place
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Jumping jacks
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Twist jumps
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Core-focused balancing moves
Benefits of Rebounding vs. Running
| Benefit | Rebounding | Running |
|---|---|---|
| Joint Impact | Very low (gentle on knees/hips) | High (especially on pavement) |
| Muscle Activation | Full-body, including core & stabilizers | Primarily legs and glutes |
| Cardio Efficiency | Highly efficient in shorter time | Requires more time to reach results |
| Lymphatic Drainage | Excellent for detox and circulation | Minimal effect |
| Space/Equipment | Needs rebounder; portable | Needs shoes, space, and time |
| NASA Endorsed? | ✅ Yes | ❌ No |
How to Do the NASA-Style 10-Minute Rebounding Workout
No need to spend an hour sweating it out. This 10-minute routine is a full-body, cardio-boosting, fat-burning workout that gets the job done.
Quick Rebounding Routine:
Total Time: 10 minutes | Equipment: Mini Trampoline
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Warm-Up Bounce (1 min) – Gentle bouncing with feet staying on the trampoline.
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Jog in Place (2 min) – Lightly lift your feet as if jogging.
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Jumping Jacks (1 min) – Arms and legs moving outward on bounce.
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Twist Jumps (1 min) – Rotate hips left and right while bouncing.
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High Knees (1 min) – Alternate lifting knees to chest.
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Core Balance Bounces (2 min) – Slow controlled bounce with arms extended.
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Cool Down Bounce (2 min) – Gradually slow your bounce and deep breathe.
Modify moves as needed based on your fitness level.
Who Can Benefit From Rebounding?
Rebounding is suitable for all ages and fitness levels, including:
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Beginners looking for a low-impact way to start exercising
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Busy professionals who need an efficient workout
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Older adults needing joint-friendly movement
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People recovering from injury (with doctor approval)
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Anyone bored with traditional cardio
What You Need to Get Started
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Mini Trampoline (Rebounder) – Invest in a quality model with sturdy springs and handle support if needed.
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Supportive Footwear or Barefoot – Depends on your comfort and the surface.
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Optional: Fitness tracker or timer for intervals.
Final Thoughts: A Smarter Way to Get Fit
NASA didn’t just put a man on the moon—they also helped bring us one of the most effective workouts on Earth. Rebounding is a fun, safe, and time-efficient way to boost cardiovascular health, tone your body, and protect your joints.
So the next time you’re short on time or tired of pounding the pavement, consider the 10-minute bounce that beats the jog. Your body—and your schedule—will thank you.
Ready to bounce? Try adding rebounding to your weekly routine and experience the NASA-approved difference.