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Medicine Ball Workouts for High Intensity Interval Training

May 14, 2023 3 min read

Medicine Ball Workouts for High Intensity Interval Training

What is High Intensity Interval Training?

High intensity interval training (HIIT) is an exercise technique that has become increasingly popular in recent years. HIIT involves short bursts of intense exercise followed by brief periods of rest or recovery. It’s designed to help you burn more calories and get maximum benefits from a shorter workout session. While HIIT can be done with no equipment, using a medicine ball can add an extra layer of difficulty and make the workout even more effective.

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Benefits of Medicine Ball Workouts for HIIT

Medicine balls are weighted spheres that come in a variety of sizes, weights and colors. They are used in physical therapy and sports conditioning, as well as in fitness classes and home workouts. Medicine ball exercises can help improve balance, coordination, power and core strength. They can also be used for HIIT workouts to increase the intensity and challenge your body in new ways.

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Using a medicine ball for HIIT can help make the workout more effective in a number of ways. First, working with a medicine ball can help you focus on proper form and technique. You can use the weight of the ball to challenge your body in a different way than with bodyweight exercises alone. Additionally, medicine balls can be used for movements that require explosive power, such as rotational throws and slams.

Medicine Ball Workout for HIIT

Here is an example of a medicine ball HIIT workout that you can do at home. This workout should take about 20 minutes to complete. Before beginning, warm up with 5-10 minutes of light activity such as walking or jogging. Then, perform each exercise for 30 seconds followed by 10 seconds of rest. Repeat the circuit twice, taking a 1 minute break between rounds.

  • Squat to overhead press: Stand with feet hip-width apart and hold a medicine ball in both hands. Bend your knees and lower into a squat, then explosively press the ball overhead. Return to start position and repeat.
  • Rotational twist: Hold a medicine ball in both hands and stand with feet hip-width apart. Twist your torso to the left and reach the ball across your body, then twist to the right and reach the ball to the opposite side. Repeat.
  • Sit-up and pass: Lie on your back with legs bent and feet flat on the floor. Hold a medicine ball in both hands and sit up, then pass the ball from one hand to the other as you return to lying down. Repeat.
  • Lunge and twist: Stand with feet hip-width apart and hold a medicine ball in front of your chest. Step forward into a lunge, then twist your torso and reach the ball to the side of your front leg. Return to start position and repeat on the opposite side.
  • Overhead slam: Stand with feet hip-width apart and hold a medicine ball in both hands above your head. Slam the ball into the ground and catch it as it bounces back up, then repeat.
  • Side plank reach: Begin in a side plank position with feet stacked and hold a medicine ball in one hand. Reach the ball across your body and return to start position. Repeat on the opposite side.

Medicine ball workouts can be a great addition to any HIIT routine. As with any type of exercise, it’s important to listen to your body and stop if you feel any pain or discomfort. With regular practice, you can use medicine ball exercises to challenge yourself in new ways and get the most out of your HIIT workouts.