30 Minute MEDICINE BALL HIIT Home Workout | Full Body Toning for Fat Loss (includes warm up)

I’ve been meaning to make another medicine ball workout for awhile now.  I really enjoy how different the challenge is from, say, a dumbbell workout.  I know I mention all the time how the grip is a big part of the workout with kettlebells, and that’s true for medicine balls, too.  I mean, basically there is no grip – your open palm has a lot less control than a closed-fist grip.  And it’s good to practice with things that are tough to control.

They also provide such a terrific (and terrifically difficult!) balancing surface.  I have a client who is always surprised at how hard it is to hold a plank position on the ball, and every time, I remind her that it’s a ball.  It’s a tiny and unstable surface, so of course it’s hard!  To which she generally responds, “Tiny and unstable, huh?  So the ball is YOU?”  Ha!


This is a fun progressive workout, which means that it starts off “easy” and gets tougher as we go.  You can follow along in real time with the video below, which includes a nice bodyweight warm up, or feel free to print out this breakdown and take it with you.

30 Minute MEDICINE BALL HIIT Home Workout Workout Breakdown - Pahla B Fitness

30 Minute MEDICINE BALL HIIT Home Workout | Full Body Toning for Fat Loss (includes warm up)

Warm up by doing the bodyweight-only version of these exercises 10x.  Then set your timer for 10 second intervals.  Do all exercises in a row before taking a rest.  The rest interval is only as long as it takes you to reset your timer for the next round.  Round 2 = 20 seconds, Round 3 = 30 seconds, etc. until you reach 1 minute intervals.

  • Overhead to High Knees
  • Wood Choppers
  • Alley Oops
  • Wall Balls
  • Russian Twists
  • Mountain Climbers

Finisher:  at the end of the last round, do not take a rest, but go directly into a 1-minute Plank Hold on the ball.

Can’t see the video below?  Click here:  https://youtu.be/z3mvMQlP5QE


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