6 Super-Effective Medicine Ball Moves To Work Your Whole Body

Certified Personal Trainer By Krista Stryker, NSCA-CPT
Certified Personal Trainer
Krista Stryker, NSCA-CPT is the founder of 12 Minute Athlete and a leading expert on high intensity interval training (HIIT) and bodyweight fitness, living in Venice, California. She has her bachelor’s in international affairs and communication from Lewis and Clark College and is a certified personal trainer through the National Strength and Conditioning Association.

Still think you need a lot of fancy workout equipment to get in an effective workout? Think again. Work up a sweat and burn mega calories with these six HIIT exercises that use nothing but a medicine ball and your own bodyweight!

Wall Balls

Wall balls are a seriously awesome full-body exercise that will get your heart rate up in no time.

Stand while holding a medicine ball at your chest in front of a wall. Pull your shoulders back and engage your abs, then push your butt and hips back as if you were sitting in a chair, keeping the ball in front of your chest.

Push up back into a standing position, throwing the ball up toward the wall. Lower down back into a squat position, catching the ball in front of your chest as you do so.

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Medicine Ball Twists

Feel your core burn with medicine ball twists! These are an especially great exercise for your obliques but will work your lower abs and arms as well.

Lay on the floor with your knees bent and feet on the floor while holding a medicine ball to your chest. Raise your body up by using your core muscles so your torso is about a 45 degree angle from the floor, then bring the medicine ball to one side, twisting as far as you can. Twist to the opposite side as quickly as possible, and repeat.

Medicine Ball Slams

These are a fun way to get rid of stress as well as burn a ton of calories and work your entire body while you do so.

Stand with your knees slightly bent and hold a medicine ball overhead with your arms extended. Bend forward and use your core and arm muscles to slam the ball against the floor in front of you. Make sure your arms follow through as you throw the ball towards your feet. Catch the ball and repeat!

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Woodchoppers are a great core and arm exercise you can do with a medicine ball, kettlebell or even a single dumbbell.

Stand up straight while holding a medicine ball above your left shoulder with your arms straight. Lower the medicine ball toward your right hip, twisting and squatting slightly as you do so, then raise the medicine ball back up to the starting position for one rep. Make sure to switch sides!

Medicine Ball Toe Touches

Simple yet effective, medicine ball toe touches work your core while tiring your arms out as well.

Lay on your back with your feet pointing straight up while holding a medicine ball at your chest. Engage your abs as you lift the medicine ball towards your feet as high as possible, then lower down with control and repeat.

Photos courtesy of author

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Squat Thrusts

Similar to wall balls, squat thrusts are a fantastic exercise that work your entire body and will make you work up a sweat in no time.

Start by standing with your feet hip-width apart holding a medicine ball at your chest. Squat down as far as you can while still holding the weight at your chest, then stand up explosively while bringing the weight over your head. Return to the starting point and repeat.

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