27 Minute Total Body Medicine Ball Workout - Medicine Ball Exercises


Calorie burn:

200 to 320





Equipment Needed:

Medicine Ball

Workout type:

Balance/Agility, Strength Training, Toning

Body focus:


Workout Details

Medicine ball workouts are easy to do at home and for such a simple piece of equipment, bring a great deal of challenge and versatility to a routine.

Workout Structure
There are 8 different medicine ball exercises in this routine, and we go through the entire thing three times through. In between each individual exercise, you will have a ten second break to transition to the next exercise. During this time, you will be shown a slow motion demo of the next move. Make sure that you do at least a few minutes of light warm up cardio before jumping right into the video.

Exercises in this routine

  • Medicine Ball Push Ups
  • Squat Passes
  • Medicine Ball Slams
  • Single Leg Crossover Passes
  • Rotational Lunges
  • Single Leg Three Point Squats
  • Jackknife Crunches
  • Russian Twists

Why we love this routine
The advantage of this kind of training is that the added weight not only increases the resistance during the movements, it also challenges your balance. When you are maneuvering a weighted & cumbersome object around, you are constantly shifting your center of gravity, which is excellent for lessening the likelihood of falls and injury, and for improving balance, and agility.

Another benefit to this functional strength training workout is that it burns a good number of calories and tones you up at the same time. It addresses all major muscle groups and is a very well rounded, balanced routine.

How many calories does this workout burn?
In the 27 minutes of this routine, we estimate that a person can burn between 200 and 320 calories. These numbers will, of course, be influenced by many different variables that are specific to each individual exerciser.

How often should I do this workout?
We recommend doing this workout or a similar functional strength training workout 3-4 times a week. Remember, if muscles are sore (as they likely will be the day after you try this video for the first time) give them a chance to heal by doing low impact cardio or a routine that focuses on a different muscle group. You would also further benefit to not do the same routine over and over again – there are plenty of other free full length workout videos on our site, so there is no shortage of options.

How long will it be until I notice a difference if I start doing these medicine ball exercises on a regular basis?
After roughly 2 weeks of regular strength training or toning exercises, you can start to see noticeable changes in your body composition, but don't be discouraged if it takes up to 2-4 weeks to see a difference.

You can make these changes come about even faster if you also incorporate regular bouts of cardio into your schedule.

Another important variable that can make or break your progress when it comes to seeing changes in the way that your body looks while you are working out is your diet.

Make sure that you are eating “clean”; you want to stay away from processed and packaged foods, and make sure that fresh fruits and veggies, whole grains, and lean animal products are what make up the bulk of your diet. Remember, you can’t out-exercise a bad diet. Wholesome food can taste great - check out our recipes for ideas on ways to make your healthy foods taste wonderful.



04/12/14 9:23pm

Would love to see some additional medicine ball workouts soon.


12/09/13 8:38pm

That was fantastic! Had never done ball slams before although I had heard of them recently... they feel awesome, all my stress is definitely gone after this!


08/27/13 11:00am

These are some awesome moves. I have the same question as the comment above. Are there any alternatives? I will definitely be coming back to check out more posts.


05/19/13 2:12pm

Hey guys! First of all, thanks again for another awesome workout. I have a quick question about this routine, I do not own a medicine ball so, is there any other alternative that I could use? Thanks for your reply! :)


04/24/13 6:20am

This is an awesome workout! Will definitely add it to my routine.


04/16/13 4:18am

First of all thanks for your awesome workouts... May i know if this should come before of after a cardio session ?? Thanks


02/18/13 3:21pm

Can you please tell me the weight of the medicine ball you are using for this workout?
Also, what weight medicine ball would you recommend for a fit 145 lb male?


02/18/13 2:13am

Yeah, awesome workout guys. Short and sweet, but tough.


09/16/12 6:55am

I love the look of this workout. What weight ball do you think we should start with?

fitness blender

03/13/12 2:10pm

Thank you Puppet!


03/13/12 2:26am

Another great workout!

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