Real cardio. In an ACE-sponsored study, 24 adults doing a 19-minute mini-trampoline routine averaged about
79% of max heart rate (59% of VO₂max) and burned roughly
9–12 calories a minute — moderate-to-vigorous intensity, on par with running 6 mph — yet rated the effort only
11.7 (light-to-moderate). It feels easier than it works you.
Low impact. The classic NASA study measured the same oxygen uptake and heart rate as running, but the impact force on the ankles and back was far lower — the springy mat absorbs the landing. So you get running-level cardio with much less pounding on knees, hips, and ankles, which can mean less impact and overuse strain.
One honest note: the popular claim that rebounding "drains the lymphatic system" or "detoxes" isn't backed by research — the 1980 NASA study measured g-forces, not lymph flow. The real wins are cardio and low impact. And this means a mini fitness rebounder (ideally one with a stability handle) kept low and controlled — not a backyard trampoline, which carries real fall-and-sprain risk.
Sources: Porcari JP, et al. (2016), ACE-sponsored mini-trampoline study, Univ. of Wisconsin–La Crosse. Bhattacharya A, et al. (1980). Body acceleration distribution and O₂ uptake in humans during running and jumping. J Appl Physiol 49(5):881–887.