Estimate calories burned rebounding on a mini trampoline from body weight, workout time and bounce intensity, or find the time to reach a calorie goal.
Rebounder Calories Burned Formula
The calculator uses the standard MET energy expenditure equation. Calories mode solves for kcal burned. Goal time mode rearranges the same equation to solve for minutes.
- Calories = energy burned in kcal
- MET = metabolic equivalent of the rebounding intensity (3.5 to 8.0)
- weight_kg = your body weight in kilograms (pounds are divided by 2.2046)
- minutes = workout duration in minutes (hours are multiplied by 60)
In Calories mode, you enter weight, duration, and intensity, and the calculator returns total kcal along with the per-minute and per-hour burn rate. In Goal time mode, you enter weight, a kcal target, and intensity, and the calculator returns the minutes of rebounding needed to reach that target at a steady pace.
Typical Values and Burn Rates
Use these tables to sanity check the inputs and the result.
| Rebounding style | MET | Feel |
|---|---|---|
| Light bounce / warm-up | 3.5 | Easy, can sing |
| Moderate steady | 4.5 | Talk in short sentences |
| Vigorous cardio | 6.0 | Few words at a time |
| Hard intervals / HIIT | 8.0 | Cannot talk in bursts |
| Body weight | 30 min light (3.5) | 30 min moderate (4.5) | 30 min vigorous (6.0) | 30 min HIIT (8.0) |
|---|---|---|---|---|
| 120 lb (54 kg) | 95 | 122 | 163 | 218 |
| 150 lb (68 kg) | 119 | 153 | 204 | 272 |
| 180 lb (82 kg) | 143 | 184 | 245 | 327 |
| 220 lb (100 kg) | 175 | 225 | 300 | 400 |
Example and FAQ
Example: A 165 lb person rebounds for 25 minutes at moderate intensity (4.5 MET). Convert weight: 165 / 2.2046 = 74.8 kg. Calories = 4.5 * 74.8 * (25 / 60) = 140 kcal. The burn rate is about 5.6 kcal/min.
Example (goal mode): The same person wants to burn 300 kcal at vigorous intensity (6.0 MET). Burn rate = 6.0 * 74.8 = 449 kcal/hour. Time = (300 / 449) * 60 = 40 minutes.
Is rebounding really good cardio? Yes. At a moderate steady pace it sits near 4.5 MET, the same range as brisk walking. Hard interval rebounding reaches 8 MET, comparable to running at a steady jog.
Why does my fitness watch show a different number? Watches estimate calories from heart rate, age, and personal fitness data. The MET formula uses average values for body weight and activity intensity, so the two numbers will rarely match exactly.
Should I use lean body weight or total weight? Use total body weight. The MET equation is calibrated against total mass.
Does a bigger or springier rebounder burn more calories? Slightly, if it lets you bounce higher or work harder. The intensity you select already accounts for that. Pick a higher MET only if your effort level actually rises.
