Got a medicine ball? Got 15 minutes? I'm pretty sure you do, so I have a workout for you today.
It's no secret that I use medicine balls in my workout quite a bit. Just like any other workout tool in my home gym, it takes only a little bit of room and it's easy to put either under the bed or into the closet when you're not using it.
High Intensity Medicine Ball Training for Fat Loss
Medicine ball is a great piece of equipment for high intensity workouts. Because I'm a fan of HIITs, I have created a bunch of workouts and put them together into a full medicine ball HIIT course. You can find the course here or simply by clicking on it on the right side of this page. —>
There are only a few things that you need to do the workouts of this course:
- a medicine ball (obviously)
- an exercise mat, which is optional.
By taking this course, you will
- Learn to use a medicine ball for fat-burning, high intensity workouts
- Lose body fat.
- Increase lean muscle mass.
- Get stronger.
- Improve endurance.
- Improve cardiovascular health.
- Build strength and through that, improve the quality of everyday life.
- Get mentally tougher.
You get full videos for each exercise, together with instructions on how to perform them. Here are some of the movements that we go through in this course:
- Chest Pass
- Overhead Lunges
- Medicine Ball Burpees
- Diagonalt Twists
- Roll Over Push Ups
- And many more!
Finally, the courses are put together into workouts. You will also get a plan on how and when to do those workouts.
The best part? Doing those high intensity workouts takes you no more than 20 minutes a day three days a week. Of course, if you want to work out more than that and get faster results, that's okay too.
So go ahead and check the course out! If you have any questions, please let me know.
HIIT Ladder Medicine Ball Workout
Here's one example of a high intensity medicine ball workout. This one is put together as a ladder. This means that you will be doing 50 reps of one exercise, 40 reps of something else, 30 reps of another exercise and so on. That's called a descending ladder workout.
You can also do ascending ladder workout, where the number of reps is increasing: 10 reps of one exercise, 20 reps of something else, 30 reps of another exercise and so on.
This workout here has been built as descending and ascending ladder, plus, it has a little tweak in it. You'll see 🙂
See the workout video and find the breakdown of all the exercises below.
How to Do the Exercises
Medicine Ball Thruster. Stand up, holding the medicine ball close your chest. Do a squat, pressing through the heels and pushing the knees out. The lower you can sit when doing a squat, the better. As you come up from the squat, throw the ball up above your head. Catch it and immediately do a squat again. Try not to stop between catching the ball and doing the next squat. Repeat for total of 50 reps.
Medicine Ball Slams. Lift the medicine ball up above your head. Then, come on your toes and slam the ball as powerfully as you can on the ground. It's not only letting the ball drop–it's actually using your whole body, especially arms, upper back and core, to slam the ball as strongly as you can. I love to say, the louder the slam, the better! Repeat for total of 40 reps.
Legs Elevated Push Ups. Put your legs up on the medicine ball. Then, hold a nice plank position and do a push up. Make sure that your butt is in line with the rest of your body. It shouldn't come up too high but hips shouldn't also be sinking. Because the surface under your feet is unstable (the ball wants to move around!), your core will have to work hard to keep the balance, so you are working out your arms, chest and core. Repeat for total of 30 reps.
Medicine Ball Burpees. Put the ball down in front of you and hands on to the ball. Then, jump the legs back so that you end up in a nice plan position, hands on the ball. Immediately jump the legs back to the starting position and then jump up, bringing the arms overhead. Repeat for total of 20 reps.
3 Pulsing Squats + Jump. Hold the medicine ball with both hands close to your chest. Then come into a half squat position. Do three little pulses, moving just a couple of inches up and down, and jump up on the fourth pulse. When doing the pulses, sit as low as you can, aiming for about 90 degree angle in your knees. If you are doing it right, you will feel it pretty quickly in your quads. The last part, the jump, should be as high as you possibly can and really powerful! Repeat for total of 10 reps.
Toe Taps on Medicine Ball. Put the medicine ball on the ground in front of you. Them, do simple toe touches on it. Move as fast as you possibly can. Repeat for total of 100 reps.
Then, rest one minute and repeat the ladder again. This time, do it in the opposite order:
100 Toe Taps
10 3 Pulsing Squats + Jump
20 Medicine Ball Burpees
30 Legs Elevated Push Ups
40 Medicine Ball Slams
50 Medicine Ball Thrusters.
The whole workout takes you probably around 15-20 minutes. Rest as needed, but don't give up too easily – nine times out of ten we can actually work harder and don't need that break when we think that we do!
There's a good saying–the moment when you want to stop is when you should keep pushing.
I agree, because this is where the real results happen.
I hope you find 15 minutes to do this workout and you like it. You don't even need a mat for it, just a simple medicine ball.
If you'd like to get more HIIT workouts that you can do with just a medicine ball, please check out my course. I have feeling that you will like it 🙂
Let me know if you have any questions!