Medicine Ball Hiit Workout

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The Medicine Ball Hiit Workout

This kickass medicine ball hiit workout will combine cardio, strength and stability allowing you to burn fat, tone up your legs, core and upper body while working on your balance. The workout lasts for a total of 18 minutes and combines 6 moves that will target your biceps, triceps, shoulders very well but specially burn and tone your legs, tush and abs.

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 This workout will burn about 225 calories

Medicine Ball Hiit Workout Breakdown

You will need a medicine ball for this workout. You could replace the medicine ball by a dumbbell and a normal ball.

Medicine Ball Workout Instructions

  • This hiit workout lasts for 18 minutes;
  • Warm up with 5 minutes of cardio of your choice (a little jogging is always nice);
  • Set your interval timer to 3 rounds of 50 seconds /10 seconds;
  • For each exercise, do 3 rounds of 50 sec, taking a 10 sec break between each round;
  • Once you've completed 3 rounds of an exercise, move to the next exercise until you've completed the 6 different moves.

Medicine Ball Hiit Workout * Video Instructions *

1. Total Body Medicine Ball Rotation

(3x 50 sec / 10 sec)

(you could use a dumbbell if you don't have a medicine ball)

2. Medicine Ball Push Up

(3x 50 sec / 10 sec)

3. Medicine Ball Slam

(3x 50 sec / 10 sec)

4. Medicine Ball Lunge With Rotation (MB Twist)

(3x 50 sec / 10 sec)

5. Medicine Ball Jacknife

(3x 50 sec / 10 sec)

6. Medicine Ball Russian Twsits

(3x 50 sec / 10 sec)


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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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