A 30-Minute Workout With Just a Med Ball

The 30-minute workouts we’re serving up every day this month give you a mix of bodyweight workouts and workouts that use a little bit of equipment. One of my favorite fitness toys is a med ball. It’s heavy, it can give you an obstacle to jump over. It can act as something to step onto. And you can toss it around without any real consequence.

That sounds like a win to me.

So if you’re wondering what to do in the gym while you’re on the road or even when you’re on your own in the wide wonder of a gym trainer-free.

Here’s your workout:

Grab a med ball and go through these moves three times. Work for :45  and rest for :10.

  • Burpee with med ball
  • Full Range of motion sit-ups
  • No wall balls
  • Med ball  knee tucks
  • Overhead alternating lunge
  • Chest pass (or if you don’t have a wall, do a prone chest pass)
  • Superman
  • Between every set, repeat :30 of high knees

Here are the moves:

Burpee with a med ball: With a med ball in your hands do a burpee. Put the med ball down, jump your feet back into a plank, drop down into a push-up. Push back up into a plank. Jump forward and jump up.


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Full Range of motion sit-ups: Laying on the floor face-up with the med ball in your hands, place your feet on the floor and bend your knees. Sit up and raise the ball over your head.

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No wall balls: To avoid breaking any walls, do this move instead. Start in a squat position with a med ball at your chest. Explode up to standing while throwing the ball up in the air. Catch the ball at your chest on the way down and land in a squat.

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Med ball knee tucks: In a plank position with the med ball under your feet, tuck your knees to your chest. Then straighten your legs and move back into a plank.

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Overhead alternating lunge: With a med ball overhead, step one foot back into a lunge, return to standing and repeat on the other side.

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Chest pass (or if you don’t have a wall, do a prone chest pass): Stand about an arm’s distance from the wall and pass the med ball against it. If you don’t have a sturdy wall to pass a med ball against, do the same thing laying on the floor, passing the med ball straight up.

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Superman: Laying face down on the floor, keep your arms and legs straight, starting with them about three inches off the floor. Keeping those legs straight, lift up about two inches higher, then return to your starting position.

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(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

Move Workouts

About Jeana Anderson Cohen

Jeana Anderson Cohen is the founder and CEO of asweatlife.com a premiere wellness media destination that creates content and community to help womxn live better lives and achieve their goals. Before founding health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison - and fresh out of college she worked on the '08 Obama campaign in Michigan. From there, she created and executed social media strategies for brands. aSweatLife fuses her experience in building community and her passion for wellness. You can find Jeana leading the team at aSweatLife, trying to join a book club, and walking her dog Maverick.