Medicine ball workout
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Medicine Ball Workout: Shred Your Body With This 15-Min HIIT Workout

If there’s anything quarantine has taught us, it’s that we don’t need a gym to stay fit.

No gym, no problem.

What if we told you that you could get in some power training for your whole body in a short time—and all you’d need is a medicine ball and some space? 

Luckily for you, in this article, we’re covering some beginner, intermediate, and advanced medicine ball exercises that will strengthen your whole body and burn fat simultaneously. Ready for some power training? Let’s go.

What Is A Medicine Ball?

The medicine ball is popular fitness equipment for toning and sculpting the arms, shoulders, back, core, and other muscle groups. It can challenge your strength, endurance, and balance. It’s chosen by many as an accent to a whole workout routine.

As it’s weighted, medicine balls offer a higher intensity workout, typically used by athletes to build functional strength and endurance throughout their bodies. In physical therapy settings, it’s also used to promote stability and aid in recovery.

The medicine ball’s versatility is why it has held up for so long and proved to be a strong concept. Not to mention, they’re inexpensive and portable options that yield great results.

Using Medicine Ball Correctly

Medicine ball workouts

The weight you choose should be heavy enough to slow the movement, so the motion is slower than if you didn’t use any weight at all. Don’t let the weight of the item affect your control, accuracy, or range of motion (or the person next to you).

You should aim for 10–15 reps for each move with good form. Take a look at the full-body workout below that puts some of these moves together.

Here are 7 medicine ball exercises that will challenge your whole body. Ensure that you follow all the steps carefully to practice good form, especially with a heavier medicine ball. 

7 Killer Medicine Ball Workout to Shred Your Body

Overhead medicine ball slam

1. Medicine Ball Overhead Slam

Overheard Slams are explosive moves that build core strength. The exercise is also great for working your back, shoulders, abs, and even your glutes and legs.

Your core muscles, which protect your lower back and internal organs, are responsible for all downward force generated by the medicine ball. As it’s metabolically challenging, so you’ll also get some cardio and burn fat.

Standing shoulder-width apart, bend your knees slightly. Lift the medicine ball overhead with your hands. Holding the ball directly in front of you, bend at your hips (hinging forward slightly), and slam it on the ground directly in front of you.

If you’re attending a public gym, ensure that you’re not making a ruckus. It’s okay to slam, but not slaaaaam. Maintain control—and repeat.

2. Medicine Ball Wall Pass

Ever play catch with a wall? Some call it wall ball. 

Find a wall that is safe for your weighted ball—a nearby park is always a good option with a lot of space if you need a wall.

Keep your feet shoulder-width apart and 3-4 feet from the wall. Grab a lightweight medicine ball with both hands. Assume an athletic stance, knees bent, feet shoulder-width apart, core engaged.

Take the gym ball and firmly throw it at the wall—get your aggression out. Recapture the ball on its return and send it back for repetitions.

3. Medicine Ball Squat to Overhead Press

Medicine ball squat to press

Hold a medicine ball at your chest while standing shoulder-width apart. As if sitting in an invisible chair, squat down.

As soon as your legs reach 90 degrees, drive through your heels to return to the starting position. Then, raise your arms to the ceiling and reach the ball above your head, performing a shoulder press. Then slowly lower it back to its starting position. Simple, right.

4. Medicine Ball Reaching Romanian Deadlift

To fully extend this fantastic exercise, you need a comfortable stance with balance and a little breathing room. Place a medicine ball between your hands, while standing on your right leg.

Bend the right knee and extend the left leg straight back as you hinge at the hips. Extend your arms overhead for an extra challenge.

As you stand, you should form a straight line perpendicular to your standing leg.

After you return to the floor, repeat the exercise with your other leg.

5. Medicine Ball Lunge With Twists 

Medicine ball workout Lunges with twists

Stand with your feet hip-width apart and your shoulders relaxed. Reach out straight ahead and hold the medicine ball in your hands, extend your arms straight out and engage your core.

Lunge forward with your right leg. Do not allow your knee to slide over your toes. Lunge deep, making sure your front leg is parallel with the floor.

With your arms extended, reach the medicine ball to your right and rotate your torso at the same time. Maintain your lunge and return to your starting position.

Come to a standing position, then lunge with the left leg, rotating the torso to the left. You may twist while standing or move forward with lunges. Repeated practice will improve your rotational strength and develop your obliques. 

6. Medicine Ball Rolling Push Up

When you add a medicine ball to your standard push-up, the move quickly becomes even more challenging.

Put a medicine ball under one hand while doing a high plank. To perform a push-up, lower your chest toward the floor. Return to plank position and roll the ball to the other hand. Then repeat.

You can make this move easier by bringing your knees to the ground if need be.

7. Medicine Ball Russian twist 

Medicine ball workout Russian twists

If you don’t work out your abs, then what are you doing? If you want maximum benefit, be sure to do a twisting motion with your whole body.

Set your legs out in front of you at a 45-degree angle, with your feet touching the ground. Raise your arms out in front of you and hold the medicine ball in front of you.

As you twist your torso, move the medicine ball to your right side until it nearly touches the ground.

Go back to the middle. Do the same on the left. Do 3 sets of 20 total reps (10 on each side).

15-Minute Medicine Ball Workout Example

You can take all these medicine ball exercises and mix and match the ones you like best for a total-body workout.

  • Overhead slam for 30 seconds
  • 20 seconds of rest
  • Overhead squat to press for 30 seconds
  • 20 seconds of rest
  • Lunges with Twists for 30 seconds
  • 20 seconds of rest
  • Reaching Romanian Deadlift for 30 seconds
  • 20 seconds of rest
  • Russian Twists for 30 seconds
  • 20 seconds of rest
  • Repeat 3 times

The Bottom Line on Medicine Ball Workout

All in all, be it lighter or heavier medicine balls, they’re proof that you can get your heart rate going and break a sweat without fancy gym equipment, a personal trainer or even home gyms. 

To improve your overall fitness and health, you can use the medicine ball for core exercises, power exercises, and endurance exercises to work your lower and upper body.

To tighten, tone, and increase your overall strength, the 12 medicine ball workouts listed above each are a great option with a medicine ball.

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