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If you are looking for an effective and enjoyable way to get your cardio in, medicine ball exercises are the perfect answer. Not only are they incredibly effective at getting your heart rate up, but they also provide a great full-body workout. A medicine ball is a great tool to help you add variety to your cardio routine and work multiple muscle groups simultaneously. In this article, we will go over some of the best medicine ball exercises that you can do to get a killer cardio workout.
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The following are some great medicine ball exercises that you can incorporate into your next cardio workout. Make sure to start off with a warm-up and dynamic stretching before beginning these exercises. As always, listen to your body and stop if you’re feeling any pain or discomfort.
Medicine ball slams are a great full-body exercise that can really get your heart rate up and give you an intense cardio workout. To perform this exercise, stand with your feet shoulder-width apart, holding the medicine ball above your head. Slam the ball down onto the ground as hard as you can and then quickly jump to catch it on the rebound. Repeat this movement for 30-60 seconds, taking short breaks as needed.
This exercise combines a squat with an overhead press to help build strength while also getting your heart rate up. Begin by standing with your feet slightly wider than hip-width apart, holding the medicine ball in front of your chest with both hands. Perform a squat and as you come back up, press the ball overhead. Return the ball to your chest and repeat the movement for 30-60 seconds.
Burpees are one of the most effective exercises for increasing your heart rate and burning calories. To make it even more challenging, you can add a medicine ball. Start by standing with your feet shoulder-width apart, holding the medicine ball at chest level. Lower into a squat position and place the ball on the ground between your feet. Jump your feet back into a plank position and then jump back up to your feet. Pick up the ball, return to the standing position and twist your torso to the side as you press the ball overhead. Return to the starting position and repeat the movement for 30-60 seconds.
Mountain climbers are a great exercise for strengthening your core and getting your heart rate up. To make it even more challenging, you can add a medicine ball. Start in a plank position, with the ball lying on the ground between your hands. Keep your core tight as you bring one knee up towards your chest and then quickly switch legs. Alternate legs as fast as you can, keeping your hips low and maintaining good form. Do this for 30-60 seconds, taking short breaks as needed.
This exercise is a great way to work your entire core, while also getting your heart rate up. Start by lying on your back with your arms extended overhead and the medicine ball in both hands. Engage your core and lift your upper body and legs off the ground at the same time, reaching for the ball with your hands. Slowly lower yourself back down and repeat the movement for 30-60 seconds.
These are just a few of the many medicine ball exercises that you can use to get a killer cardio workout. Incorporating medicine ball exercises into your cardio routine is a great way to mix things up and keep your workouts interesting. As always, make sure to listen to your body and stop if you’re feeling any pain or discomfort.
