35 Minute Medicine Ball Workout to Burn Fat & Build Strength

Medicine ball workouts are one of the most effective and versatile forms of strength training you can do—whether you’re at home, in the gym, or even outdoors. The 35-minute full-body medicine ball strength training workout blends compound movements, functional exercises, and dynamic core work to help you increase muscle strength, improve coordination, and torch calories in less time.

If you’re looking for a fun, challenging, and efficient way to train, this guide will walk you through everything you need to know—from the benefits of medicine ball training to the exact workout routine you can follow today.

Why Choose Medicine Ball Strength Training

Medicine balls are more than just an old-school gym accessory. They’re a dynamic strength training tool that adds resistance and instability to your workouts, engaging multiple muscles at once. Here’s why they’re worth adding to your fitness plan:

1. Full-Body Engagement

Medicine ball exercises often require movement from multiple joints and muscles, ensuring that your upper body, lower body, and core all get worked in a single session.

2. Functional Strength

Unlike isolated machine exercises, medicine ball workouts mimic real-life movements, improving your balance, coordination, and athletic performance.

3. Core Activation

Many medicine ball movements demand rotational strength, stability, and control—helping you sculpt and strengthen your abs and obliques.

4. Versatility

With one piece of equipment, you can perform throws, slams, squats, twists, presses, and more, making it perfect for home gyms and limited space.

5. Cardio & Strength in One

This workout isn’t just about building muscle—it’s also a calorie-burning, metabolism-boosting routine that elevates your heart rate while improving muscular endurance.

What You Need for Medicine Ball Strength Training Workout

Before we dive into the 35-minute medicine ball full-body workout, here’s what you’ll need:

• Medicine Ball Weight: Choose a weight that’s challenging but allows you to maintain proper form. Beginners may start with 6–10 lbs, while advanced lifters may go 15–20 lbs or more.
• Workout Space: Enough room to safely swing, twist, and move without hitting walls or furniture.
• Optional Mat: For comfort during floor exercises like sit-ups or push-ups.

How This 35-Minute Full-Body Medicine Ball Strength Training Workout is Structured

This workout is designed to train all major muscle groups while keeping your heart rate elevated. It follows a circuit training format:

• 5-Minute Warm-Up – Prepare your body for movement.
• 25-Minute Strength & Power Circuit – 7 exercises targeting upper body, lower body, and core.
• 5-Minute Cool-Down & Stretch – Reduce soreness and improve flexibility.

You’ll perform each exercise for 40 seconds, rest for 20 seconds, and repeat the circuit 3 rounds total.

5-Minute Warm-Up (No Medicine Ball)

Warming up reduces the risk of injury and increases blood flow to your muscles. Spend 1 minute on each move:

1. Jumping Jacks – Elevates heart rate.
2. Bodyweight Squats – Loosens hips and legs.
3. Arm Circles – Warms shoulders.
4. Standing Torso Twists – Prepares your core for rotational movements.
5. High Knees – Boosts circulation and mobility.

35-Minute Full-Body Medicine Ball Strength Training Circuit

Round Structure

• Work: 40 seconds per exercise
• Rest: 20 seconds between exercises
• Rounds: Complete all exercises, then repeat for a total of 3 rounds.

1. Medicine Ball Squat to Press (Thruster)

Muscles Worked: Quadriceps, glutes, shoulders, triceps, core.
Hold the medicine ball at chest level, squat down, then drive upward into a shoulder press. This compound move builds lower body and upper body strength while engaging your core.

Tips:

• Keep your chest up and knees behind your toes.
• Press the ball overhead without arching your back.

2. Medicine Ball Rotational Lunge

Muscles Worked: Legs, glutes, obliques, core.
Step into a forward lunge while rotating your torso toward your lead leg, holding the medicine ball at chest level.

Tips:

• Keep your front knee aligned with your ankle.
• Control the rotation to engage your core fully.

3. Medicine Ball Push-Up to Roll

Muscles Worked: Chest, triceps, shoulders, core.
Place one hand on the medicine ball and the other on the floor. Perform a push-up, then roll the ball to the other side and repeat.

Tips:

• Keep your core tight to prevent hip sag.
• Modify by doing the push-up on your knees.

4. Medicine Ball Russian Twists

Muscles Worked: Obliques, abs, lower back.
Sit on the floor, lean back slightly, and twist the medicine ball from side to side.

Tips:

• Keep your feet lifted for more intensity.
• Move slowly to avoid momentum taking over.

5. Medicine Ball Overhead Slam

Muscles Worked: Shoulders, back, core, legs.
Lift the ball overhead, then slam it into the ground with full force. Squat to pick it up and repeat.

Tips:

• Use a non-bouncing medicine ball if possible.
• Engage your core during the slam to protect your lower back.

6. Medicine Ball Deadlift to Upright Row

Muscles Worked: Hamstrings, glutes, traps, shoulders.
With feet shoulder-width apart, hinge at the hips to lower the ball, then pull it upward to chest level in an upright row.

Tips:

• Keep your back straight during the hinge.
• Drive through your heels for power.

7. Medicine Ball Plank Pass Strength Training

Muscles Worked: Core, shoulders, triceps, chest.
In a high plank position, pass the medicine ball from one hand to the other underneath your chest.

Tips:

• Keep your hips stable—avoid rocking side to side.
• Maintain a straight line from head to heels.

Progression & Modifications Medicine Ball Strength Training

One of the best things about this workout is that it’s scalable for all fitness levels:

• Beginners: Use a lighter ball, increase rest to 30 seconds, and perform 2 rounds instead of 3.
• Intermediate: Stick to the 40/20 work-to-rest ratio and complete all 3 rounds.
• Advanced: Use a heavier ball, add a 4th round, or reduce rest to 15 seconds.

Cool-Down & Stretch (5 Minutes)

Finish with stretches to reduce muscle tightness and aid recovery:

1. Standing Hamstring Stretch – 30 seconds per side.
2. Chest Opener – 30 seconds.
3. Cat-Cow Stretch – 30 seconds.
4. Seated Forward Fold – 30 seconds.
5. Child’s Pose – 1 minute.

Tips for Maximizing Your Medicine Ball Strength Training Workout

• Focus on Form First: Quality reps beat fast, sloppy movements.
• Breathe Properly: Exhale during exertion, inhale during recovery.
• Engage Your Core: Stability is key in medicine ball training.
• Track Your Progress: Increase weight or reps over time for continued gains.
• Mix It Up: Change the exercise order or tempo to challenge your body in new ways.

Benefits You’ll See in 4–6 Weeks

By consistently performing this 35-minute full-body medicine ball strength training workout, you can expect:

• Improved muscular strength and endurance.
• Better balance, agility, and coordination.
• A stronger, more defined core.
• Increased calorie burn and fat loss.
• Enhanced athletic performance in sports and daily activities.

The 35-minute full-body medicine ball strength training workout is perfect for anyone looking to build strength, burn fat, and improve functional fitness without spending hours in the gym. Its versatility means you can do it anywhere, and its efficiency ensures you get a killer workout in less time.

Whether you’re a beginner seeking a new challenge or an experienced lifter wanting to mix things up, this routine delivers results. All you need is one medicine ball and the commitment to push through each rep.

Now it’s your turn—grab a medicine ball and give this workout a try today!

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