This plan is for complete beginners. Every session starts with a minute of easy bouncing to warm up and ends with a minute of slow bouncing and a stretch. If a day feels like too much, repeat the previous week — there's no rush.
Week 1 — Find your feet
- Mon: 5 min health bounce
- Tue: Rest
- Wed: 5 min health bounce + 1 min marching
- Thu: Rest
- Fri: 7 min mixed (bounce, march)
- Sat: Walk or rest
- Sun: Rest
Week 2 — Get comfortable
- Mon: 8 min (bounce, march, side step)
- Tue: Rest
- Wed: 10 min mixed
- Thu: Rest
- Fri: 10 min mixed
- Sat: 5 min easy bounce
- Sun: Rest
Week 3 — Add a little more
- Mon: 12 min incl. gentle jog
- Tue: Rest
- Wed: 15 min mixed
- Thu: Rest or 5 min easy
- Fri: 15 min incl. twists
- Sat: Rest
- Sun: 10 min easy
Week 4 — Settle into a habit
- Mon: 18 min mixed
- Tue: Rest
- Wed: 20 min mixed
- Thu: Rest
- Fri: 25 min — your longest yet
- Sat: Rest
- Sun: 10 min for fun
The moves
- Health bounce: feet hip-width apart, heels lift, toes stay on the mat. Gentle and steady.
- Marching: lift one knee then the other, like walking on the spot. Swing your arms.
- Side step: step a little to one side and back, then the other.
- Gentle jog: a light run on the spot, staying near the centre of the mat.
- Twists: small bounce while turning your hips one way and shoulders the other.
Rest days matter
Your legs do a lot of quiet work on a rebounder. Rest days give them time to adapt, so you come back feeling fresh rather than sore. A walk on a rest day is grand.
Progress tips
- Keep the rebounder out where you can see it — you're far more likely to hop on.
- Tie it to something you already do: the kettle boiling, the end of the workday, the news.
- Use music. Three or four songs is about ten minutes.
- Talk test: you should be able to chat in short sentences. If not, ease off.
- Want a bar to hold? The Stability Bar model is made for that.
