Bungee Fitness Workout: How It Works and Who Should Try It

Bungee Fitness Workout: How It Works and Who Should Try It

Bungee fitness has become quite popular in 2021 after gaining popularity on TikTok. This workout involves high-intensity exercises done while connected to a bungee cord. It is a fun and effective way to blend cardio and strength training into one routine. The bungee cord supports and reduces impact on joints, making it suitable for all ages, abilities, and body types. Exercises like burpees, push-ups, and squats become more enjoyable with the support of the cord.

If you're interested in trying bungee fitness, you can find classes nationwide with a quick online search. Alternatively, you could set up a simple bungee workout at home using a few bungee cords and spending just 30 minutes a day. For inspiration, you can find numerous workout ideas on YouTube, and here, I've highlighted a few easy bungee cord exercises to get you started.

Benefits Of Bungee Fitness

  • A one-hour session of bungee fitness is as effective as three hours of traditional exercise or meditation
  • It's a high-calorie burner, with participants typically burning 500 calories and some even surpassing 800 calories in just an hour. 
  • This workout tones the body, burns fat, and reduces stress. 
  • Bungee triggers the release of dopamine and serotonin, enhancing mood while minimizing impact on joints and ligaments.
  • Bungee workouts incorporate elements of aerobics, resistance training, dance, yoga poses, and ballet, making it a comprehensive form of cardio exercise. 
  • The sensation of being lifted in the air during exercises provides an adrenaline rush, adding to the excitement and effectiveness of the workout.

5 Popular Bungee Exercises

Bungee fitness exercises can be a fun and effective way to improve your fitness level. Five common exercises can be performed using bungee cords.

Bicep Curls

Bicep curls with a bungee cord help strengthen and tone the arm muscles, particularly the biceps. Here's how to do them:

  • Setup: Stand on a bungee cord with your feet shoulder-width apart to secure the cord under your feet.
  • Starting Position: Grab one end of the cord with one hand, palm facing upward.
  • Movement: Slowly curl your hand towards your shoulder, bending at the elbow. Keep your upper arm stationary, and focus on moving your forearm.
  • Repetition: Perform 12-15 curls, then switch to the other arm and repeat.

Tips: Ensure the cord provides enough resistance to challenge your muscles as you lift.


The flye primarily targets the chest muscles and engages the shoulders and arms.

  • Setup: Wrap the bungee cord around your back under the arms, gripping each end with your hands.
  • Starting Position: Extend your arms to your sides, keeping them straight.
  • Movement: With slightly bent and fixed elbows, bring your hands together in front of your chest. Then, slowly return to the starting position.
  • Repetition: Perform about 10 repetitions.

Tips: Maintain controlled bungee motion to avoid snapping back quickly. Stand on a yoga mat for a firm grip.

Front Squat

This exercise engages the lower body and core, enhancing strength and stability.

  • Setup: Stand on the bungee cord with both feet, holding the ends at shoulder height.
  • Starting Position: Keep your feet hip-width apart, and hold the bungee cord with both hands at shoulder level.
  • Movement: Lower into a squat while keeping your back straight and chest up. Push through your heels to stand up, and as you rise, extend your arms above your head, raising the bungee cord.
  • Repetition: Perform this movement for 10-15 reps.

Tips: Ensure the cord is tight enough to add resistance when squatting and standing.

Glute Bridge

This exercise focuses on the gluteus maximus and helps build lower back and hip strength.

  • Setup: Tie the bungee cord into a loop large enough to fit around your legs above your knees.
  • Starting Position: Lie on your back with your knees bent and feet flat on the yoga or meditation mat. Place the bungee loop around your thighs, just above your knees.
  • Movement: Begin by firmly planting your feet on the ground. Lift your hips towards the ceiling, and stretch your body straight from your shoulders to your knees. Pause for a moment, then slowly lower back down.
  • Repetition: Repeat the lift for 10-15 times.

Tips: Keep the tension in the bungee cord throughout the exercise to effectively engage your glutes and thighs.

Lateral Walk

This exercise strengthens the hips, thighs, and calves and improves lateral mobility.

  • Setup: Use two bungee cords, one tied in a loop just above the knees and another around the ankles.
  • Starting Position: Stand with your feet shoulder-width apart, knees slightly bent.
  • Movement: Step to the side with one foot, then follow with the other while maintaining tension in the cords. Continue for about 10 steps in one direction, then switch and move in the other direction.
  • Repetition: Do 10 steps each way.

Tips: Keep your body low in a half-squat position to increase the workout's intensity and maintain steady, controlled steps.


Bungee fitness is a fun way to workout and has various health benefits. This exercise provides a full-body workout that burns calories, improves mood, and minimizes body wear and tear. It suits all fitness levels and offers a dynamic and enjoyable way to meet your fitness goals.

Frequently Asked Questions

What Is The Maximum Height And Weight For Participants In Bungee?

There is no height limit for bungee workouts. However, the maximum weight limit is 100 kg to ensure the safety and effectiveness of the bungee cords during the workout.

Is Bungee Workout Difficult? 

Bungee workouts are accessible to everyone, including beginners. 1-star classes are designed to be beginner-friendly, engaging participants in various movements and directions. The bungee cords allow for a range of exercises that might be too challenging or even impossible without the support of the bungee, making the workout both unique and adaptable to various fitness levels.