Workouts & exercises
Jumpboard cardio workout
The short answer
A jumpboard turns the reformer into low-impact cardio. A 20-minute session of interval jumping — 45 seconds of work to 30 seconds of rest across six to eight rounds — raises heart rate substantially while landing forces stay a fraction of standing plyometrics.
Setting up
Fit the jumpboard at the foot end and choose a spring load that returns the carriage briskly without slamming. Three springs is a common starting point; heavier gives a faster rebound and shorter contact time.
Lie supine with the pelvis neutral, feet on the board about hip width. The carriage should be near home at the start of each jump.
The interval structure
Work in intervals rather than continuously. Continuous jumping degrades landing quality quickly, and poor landings are where the ankle and knee complaints come from.
- Warm-up: 2 minutes of footwork, 4 springs
- Round 1–2: two-foot jumps, 45s work / 30s rest
- Round 3–4: single-leg jumps, 30s each leg / 30s rest
- Round 5–6: wide and narrow alternating, 45s / 30s
- Round 7–8: two-foot jumps to finish, 45s / 30s
- Cool-down: supine leg circles, 1 spring
Landing quality is the whole exercise
Land through the whole foot, with the knee tracking over the second toe and the pelvis staying level. The moment landings become noisy or the pelvis starts rocking, the set is over regardless of how much time is left.
Keep the lower back in contact with the carriage. Arching to reach the board means the springs are too light or the board is too far away.
Frequently asked questions
- Is jumpboard work good for weight loss?
- It raises heart rate effectively and is sustainable for people who cannot tolerate standing impact, which makes it a useful cardio option. Diet remains the larger factor.
- How many springs for jumpboard work?
- Around three to start. Heavier springs return the carriage faster and shorten contact time; lighter springs slow it and increase control demand.
- Is jumpboard safe for bad knees?
- Usually far safer than standing plyometrics, because landing forces are much lower. Check with a clinician if the knee is symptomatic rather than simply historic.