H.I.I.T Medicine Ball Workout

In a workout rut? Give the medicine ball a try!

High intensity interval training always guarantees three things: fat blasting, muscle toning and saved time. Theses are the only three things you’ll ever really need from a routine. Add in medicine balls, which are typically lightweight and structured for an easy grip and maneuverability, and you’ll hit angles you wouldn’t normally think of hitting with weights. Since so much can be accomplished with medicine balls, its only right we do a full-body H.I.I.T. routine to tone and slim your whole body.

Many medicine ball workouts also indirectly work your core and shoulders, so if you start feeling a burn even though you’re not concentrating on these body parts, your body will thank you. Your core is central to everything you do on your feet, so sneaking it in is always great. High reps and light weight will get your body the results you want fast.

Equipment Needed: Interval Timer (Gymboss is a free app download), dual grip medicine ball(8-12 lbs), water for hydration, towel, mat or soft surface

Medicines balls are a perfect addition to any workout routine. The SPRI Dual Grip Medicine Ball is perfect for adding new dynamic exercises to help tone and trim your body.

What to Do: Review the exercise descriptions and videos below to get familiarized with each exercise. Perform each exercise for 45 seconds and rest for 20 seconds in between each rep. 1 minute rest between each circuit. Make sure to keep your core tight throughout every exercise to get that extra ab burn. Complete this workout 2 times a week for the stunning body you want!

Beginner’s Level: 1 Circuit
Intermediate Level: 2 Circuits
Advanced Level: 3 Circuits

1. Burpees
2. Russian Twists
3. Plyometric Lunge
4. Push-up
5. Jackknife
6. Medicine Ball Swing

Medicine Ball Burpee

Russian Twist

Scissor Lunge



Medicine Ball Swing

Looking to take your workout out of a rut? Try these other dynamic equipment workouts to bring new life to any exercise routine:
Stability 7 – Total Body Workout
5 Exercises to Burn Fat with Resistance Bands
Kettlebell Fat Burning Workout

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Does your fitness program need a jumpstart? Try our 6 Week Emergency Makeover Program. Or, you might like our new eBook Bundle Package.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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