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Medicine Ball Exercises That Blast Fat & Get You Fit

Medicine ball exercises are a great way to lose fat and get fit. They're dynamic and can work the entire body in a very fun way that feels a lot more like kid play than exercise.

Below you'll find the best types of med ball exercises for fatloss, a guide that shows you the different types of balls and which ones to get based on your needs.

You can also watch great workout videos and get started with the fat blasting ball workout, the ball ab circuit, and more.

The Best Medicine Ball Exercises for Fatloss

1. Multi-joint Medicine Ball Exercises that work the entire body like chop squats, lunge to overhead press, or pushups with ball transfer.

2. Throwing Medicine Ball Exercises that are simple such as a situp with medicine ball throw or more complex such as kneeling front pass to pushup (as shown in the video).

3. Speed Medicine Ball Exercises that require fast paced movement through a full range of motion and really get your heart rate going such as side step chop squats, diagonal chops, and upper body rotations.

What Type of Medicine Ball to Buy

Beginners should consider starting with a medicine ball that's 6-8 lb. pounds. Intermediates to advanced can use a 10-15 lb. ball. Other than weight there are only 4 things to consider.

Leather Medicine Ball feel solid and are more pliable so are easier on the hands when catching but can be slippery if you tend to sweat a lot.

Rubber Medicine Ball feel more hollow and are more bouncy so are great for slams but can be tough on the hands when catching if you have have wrist or elbow issues.

Handheld Medicine Ball are easy to grip and the filling inside moves just like a ballast stability ball so they provide extra resistance and are great for ab work but can be harder to catch for some.

Dual-Grip Medicine Ball are easier to hold on to when doing fullbody exercises like chops, walking lunges with press, rotational exercises but they are not easy to catch and throw.

The Medicine Ball Exercises Workout Burns Fat With High Intensity Exercises

The medicine ball exercises workout challenging your body on every level so be sure to choose a medicine ball that allows you to move quickly and with good form. Start by performing 10 reps of the first 3 exercises. Go from on exercise to the next without resting then repeat.

Take a 1 minute break then continue with 10 reps (10 on each side for single sided moves) of the next 3 exercises. Go from one exercise to the next without resting then repeat two more times.

Add 10 minutes of high intensity cardio and stretching at the end and be sure to try the Ball Ab Circuit Workout too.

Diagonal Woodchops
1. Starting Position: Stand on both legs and your arms are extended holding the medicine ball up and to your right.
2. Bring medicine ball down in a wood chopping motion towards your left foot.
3. During this motion rotate your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.

Medicine Ball Exercises Workout Tip:
Be sure to bend from the hips and not the waist and keep the ball close to the body.
Sets RepsWeight/
Squat and Press with medicine ball
1. Stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position medicine ball to ear level.
3. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position and repeat.

Medicine Ball Exercises Workout Tip
Squat way down so you are able to touch the floor with the ball. Open the legs wider if necessary.
Sets RepsWeight/
Med ball chest pass with balance disc
1. Stand on a balance disc with a shoulder width stance.
2. Holding a medicine ball at chest level pass it to another partner or against a solid wall.
3. Return to the starting position and repeat.
4. Maintain your balance on the disc by keeping your core tight throughout the movement.

Medicine Ball Exercises Workout Tip
If you can't find a partner for this try using a wall or keep holding the ball while moving arms back and forth.
Sets RepsWeight/
Saggital Front Reach
1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist.
2) Step forward 2-3 feet with the heel striking first and lean torso forward. With both hands, reach down towards the front foot so that finger tips touch the floor. DO NOT allow front knee to extend past the big toe - may cause injury.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders and hips should remain squared at all times.
5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Medicine Ball Exercises Workout Tip
This is similar to a lunge so be sure to bend both knees and reach the ball towards the floor.
Sets RepsWeight/
Med ball toss and crunch
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3) Hold medicine ball above your head with your arms semi-straight.
4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
Now throw the ball to your partner as you crunch up.
5) Stay up until your partner throws the ball back and then return to start position.
6) Remember to keep head and back in a neutral position.

Medicine Ball Exercises Workout Tip
If you can't find a partner then try it without the toss but situp much higher.
Sets RepsWeight/
One Arm Med Ball Pushup
1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width with one hand on top of the medicine ball; extend legs and place feet at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.

Medicine Ball Exercises Workout Tip
Drop to knees if full pushup is too tough.
Sets RepsWeight/

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