"Health Bounce"

This is the gentlest activity. They are gentle bounces where neither your heels nor your toes leave the mat. You bounce with both feet together. This can be done by anyone of any age. This is great for circulating your lymphatic fluid! Although you don't have to, it is recommended you do them in bare feet. This activity does not raise your heart rate or respiration, therefore you can talk on the phone, and watch TV to help pass the time. This is also recommended to warm up prior to a more vigorous workout, and for cooling down after a vigorous workout – it helps to keep lactic acid from pooling in the muscles. Since it isn't an intense activity, you can do this for as long as you like; you can't overdo this activity. And the more you do it, the better off you'll be.

"Toning Bounce"

Jump so both feet leave the mat at the same time. The vertical loading of acceleration and deceleration due to the force of gravity creates an increased G force that each cell of the body is subject to, making each individual cell stronger. This is known as "cellular exercise". Many athletes use this activity to improve the tone of all the parts of the body that are missed by other forms of exercise. Since at the top of the bounce you are momentarily motionless, you have the opportunity to change your body and feet positions so that you can create a "dance routine", making your workout more varied and enjoyable.

"Fitness Bounce"

You can raise your heart rate and respiration with a vigorous Fitness Bounce workout. Stand in the center of the rebounder (that's the rebounder's "sweet spot"), and jog or run. Do it at your own pace. Try to get your knees up, occasionally get 'em as high as your hips if you can. Before doing this vigorous exercise, warm up with the Health Bounce for about three minutes, then a few minutes with the Toning Bounce. After you're done running or jogging, cool down with Toning Bounce, and then the Health Bounce. It isn't necessary to work out for more than ten minutes to get benefits. If you sprint (running as fast as you can), start out with your knees bent a little so you don't accidentally lock one of your knees while sprinting... and keep your posture straight. And remember: The more intense the workout, the less often you need to do it.