Body Shaping CARDIO + CORE HIIT | 30 Minute STABILITY BALL Workout to Lose Fat and Tone Up

I’m a big fan of puzzles.  When I was a kid, I loved to solve any sort of puzzle – jigsaw, brain teasers, logic puzzles, you name it.  When I went to college, I studied to be able to solve puzzles as a profession.  (Have I ever talked about this on the blog?  I don’t think I have.  It’s an interesting/funny piece of Pahla B trivia:  I have a degree in Criminology.  I wanted to be some sort of investigator and solve crimes.  And now I’m a Fitness Trainer.  Go figure!)

I still love to solve puzzles, but they’ve changed over the years.  These days, they’re mostly online puzzle games (my well-documented love for Candy Crush, for example), but I also create my own puzzles with the workouts I put together.  There’s a reason I love “themed” workouts so much:  it’s like a puzzle to solve!  I pick a theme or an idea and then I have to figure out exercises to make it all work together.

I realize that was a LOT of backstory, but here’s where I’m going with it:  This workout is something I’ve been wanting to figure out for quite awhile.  I love me a balance ball workout, as you probably know, because they tend to be a little bit kinder and gentler.  And by that I mean, “slow moving” – ha!  So, what a challenge to try and put together some balance ball exercises that get your heart rate up, too!

And this workout does not disappoint in that regard.  Oh, my goodness, I was a sweaty mess when I was done!  Foggy glasses, sweat in my eyes, noodly arms and legs – the whole kit and kaboodle.

I hope you enjoy the challenge of this workout, too.  It’s pretty simple and straightforward (you’ll have no trouble printing this out and taking it with you, if you’d like), but the net effect was nice and sweaty.  If you follow along in real time with the video below, there’s also a short warm up and some cool down stretching.  Let me know if you have any questions!

Stability Ball Cardio + Core Workout Breakdown - Pahla B Fitness

Body Shaping CARDIO + CORE HIIT | 30 Minute STABILITY BALL Workout to Lose Fat and Tone Up

Set your timer for intervals of 50 seconds of work and 10 seconds of rest.  Do each exercise for two intervals in a row before moving on to the next.

  • Double Knees
  • Hip Rolls
  • Single Leg Squats (two intervals on each leg)
  • Jack Rabbits
  • Alley Oops
  • Forward Hold Deadlifts
  • Frog Reaches
  • Rollouts
  • Burpees
  • Mountain Climbers

Finisher:  Plank Walkers (50 seconds) + Plank Hold (10 seconds) with no rest, repeat 2x

Can’t see the video below?  Click here to watch it on YouTube:


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