35 Minute Full Body HIIT Workout Circuit with a Medicine Ball

When you’re short on time but need maximum impact, a 35-minute full-body HIIT workout circuit with a medicine ball can deliver incredible results. This dynamic and functional training method improves cardiovascular endurance, muscle strength, coordination, and core stability—all in one intense, efficient session.

Whether you’re a fitness enthusiast or just looking to spice up your home or gym routine, this HIIT medicine ball workout will help you burn fat, build lean muscle, and stay motivated.

What is a Medicine Ball HIIT Workout Circuit

A medicine ball HIIT circuit combines high-intensity interval training (HIIT) with the dynamic resistance of a medicine ball. Unlike traditional strength workouts, this format incorporates cardio bursts, explosive movements, and full-body strength training—all using a single, versatile piece of equipment.

Benefits of a Medicine Ball in HIIT Workouts

• Increased calorie burn: HIIT circuits boost heart rate and metabolism, leading to fat loss.
• Core engagement: Many medicine ball exercises target the abs and obliques.
• Functional movement: Builds real-world strength and coordination.
• Low equipment requirement: Great for home workouts or small gym spaces.
• Time-efficient: A complete body transformation in under 40 minutes.

35-Minute Full Body Medicine Ball HIIT Workout Circuit Overview

Before jumping into the workout, here’s a quick breakdown:

• Duration: 35 Minutes
• Structure: 5 rounds (6 exercises each)
• Work/Rest Ratio: 40 seconds work / 20 seconds rest
• Equipment: Medicine ball (6–12 lbs depending on fitness level)
• Goal: Burn fat, build strength, enhance cardiovascular endurance

Warm-Up (5 Minutes)

Always begin your workout with a dynamic warm-up to get your muscles ready and reduce injury risk.

Dynamic Warm-Up Circuit (30 seconds per move, repeat twice):

1. Jumping jacks
2. Bodyweight squats
3. Arm circles + shoulder rolls
4. Torso twists
5. High knees
6. Leg swings (front to back + side to side)

By the end of the warm-up, your body should feel loose, warm, and ready to work.

The 35-Minute Medicine Ball Full Body HIIT Workout

This circuit includes explosive power moves, compound strength training, and core-focused exercises. Perform each exercise for 40 seconds, followed by 20 seconds of rest. Rest for 1 minute between rounds. Aim for 5 total rounds.

Round 1: Total Body Primer

1. Medicine Ball Slams
   Engage your core and drive the ball down with force. Excellent for releasing tension and activating the whole body.
2. Medicine Ball Front Squats
   Hold the ball at chest level and squat deep. This targets the quads, glutes, and core.
3. Ball Push-Ups
   Place one hand on the ball for instability. Alternate hands every rep to engage the chest, triceps, and shoulders.
4. Russian Twists
   Sit on the floor, lift your feet, and twist the ball from side to side for a serious oblique burn.
5. Mountain Climbers (Hands on Ball)
   Adds balance challenge and core activation while boosting heart rate.
6. Rest 1 Minute

2: Power & Plyo Focus Medicine Ball HIIT Workout Circuit

1. Medicine Ball Thrusters (Squat to Overhead Press)
   Full-body power move—drive up from squat into an overhead press.
2. Ball Slam Burpees
   Slam the ball, then drop into a burpee—repeat. Explosive and challenging.
3. Reverse Lunges with Ball Rotation
   Rotate the ball toward your front leg for oblique engagement and balance.
4. Skater Jumps with Ball Tap
   Jump laterally and tap the ball to the floor for added coordination and glute activation.
5. V-Ups Holding Ball
   Lie flat and perform V-ups while holding the ball for added resistance on your abs.
6. Rest 1 Minute

3: Strength & Core Medicine Ball HIIT Workout Circuit

1. Medicine Ball Chest Press (on floor or bench)
   Focus on slow, controlled movement for chest and triceps engagement.
2. Plank Ball Pass (forearm plank, roll ball side to side)
   Maintain strong plank form while passing the ball to increase core tension.
3. Ball Overhead Tricep Extensions
   Stand tall and lower the ball behind your head, then press up. Targets triceps.
4. Side Plank Ball Reach
   In a side plank, reach under and behind you with the ball, then return. Works the obliques and shoulders.
5. Toe Taps on Medicine Ball
   Quick feet, tapping the ball alternately—great for agility and cardio.
6. Rest 1 Minute

4: Agility & Cardio Burn

1. Medicine Ball Wall Throws (if space allows)
   Throw ball against a wall with explosive force—catch and repeat.
2. Ball Jump Squats
   Squat and jump while pressing the ball overhead. Land softly and repeat.
3. Alternating Side Lunges with Ball Press
   Step out and press the ball out in front, engaging legs and shoulders.
4. Seated Ball Punches
   Sit in a V-hold and punch the ball out like a boxer for core/cardio combo.
5. Bear Crawls with Ball Push
   Crawl forward while pushing the ball—full-body challenge.
6. Rest 1 Minute

5: Burnout Finisher

1. Fast Ball Slams (Max Effort)
   Slam as many reps as possible in 40 seconds—finish strong!
2. Ball High Knees (Hold Overhead)
   Holding the ball overhead increases core and shoulder tension during high knees.
3. Ball Sit-Up to Press
   Lie down, sit up while pressing the ball above your head—works core and shoulders.
4. Squat Hold with Ball Pulse
   Hold a low squat and pulse with the medicine ball to burn out the legs.
5. Plank Hold with Ball Tap
   Hold a plank and tap the ball side to side—strong core finisher.
6. Cool Down + Stretch

Cool Down and Stretch (5 Minutes)

After high-intensity work, your body needs time to gradually recover. Stretching also helps prevent soreness and injury.

Cool Down Movements (30 seconds each):

• Standing hamstring stretch
• Quadriceps stretch (both sides)
• Hip flexor stretch
• Child’s pose
• Cat-cow stretch
• Chest and shoulder opener
• Torso twist seated

Breathe deeply and allow your heart rate to return to normal.

Tips for Maximizing Your Medicine Ball HIIT Circuit

1. Choose the Right Ball Weight

Start with a 6–10 lb medicine ball. You want it heavy enough to challenge your muscles but light enough for explosive movements.

2. Focus on Form

Fatigue will challenge your technique. Prioritize form over speed to avoid injury and ensure effectiveness.

3. Stay Hydrated

Drink water before, during, and after the workout. HIIT circuits are sweat-inducing and depleting.

4. Modify as Needed

If you’re new to HIIT or medicine ball training, shorten the rounds (30/30) or drop to 3–4 circuits.

5. Track Your Progress

Write down reps per exercise or track heart rate zones. HIIT is most effective when you’re pushing yourself consistently.

Why Medicine Ball HIIT Is a Game-Changer

Unlike traditional gym equipment, the medicine ball creates dynamic, full-body resistance. It challenges not only your muscles but also your coordination, speed, agility, and power. When paired with the HIIT format, it becomes an all-in-one solution for:

• Fat loss
• Improved VO2 max
• Strength gains
• Increased metabolic rate post-workout
• Engaging and fun training sessions

It’s ideal for busy professionals, athletes, and fitness beginners who want maximum results in minimum time.

Who Should Try This Workout?

This workout is perfect for:

• Busy professionals wanting to get fit at home
• Athletes seeking explosive power and endurance
• Women and men of all levels (with weight modifications)
• Beginners (with movement scaling)
• Advanced trainees looking to break plateaus

Transform Your Body in 35 Minutes

This 35-minute full-body HIIT circuit with a medicine ball is a powerful way to transform your fitness. It saves time, requires minimal equipment, and delivers total-body strength, endurance, and calorie-burning intensity. Whether you’re training at home or in the gym, incorporating this circuit 2–3 times a week will elevate your physical performance and help you reach your fitness goals faster.

Sample Weekly Schedule with Medicine Ball HIIT

Day	Workout
Monday	35-Min Medicine Ball HIIT
Tuesday	Active Recovery / Stretching
Wednesday	Strength Training (Bodyweight)
Thursday	35-Min Medicine Ball HIIT
Friday	Core + Mobility Day
Saturday	35-Min HIIT + Walk or Yoga
Sunday	Rest Day

FAQs

Can I do this workout without a medicine ball?

Yes, you can substitute a dumbbell or kettlebell, but the instability and explosiveness of the medicine ball adds a unique challenge.

How many calories can I burn in this workout?

Depending on intensity, weight, and fitness level, you can burn 350–600+ calories in 35 minutes.

Is this workout beginner-friendly?

Yes! Beginners can reduce work time to 30 seconds, increase rest, or modify impact exercises.

Boost Your Results: Pair HIIT with Nutrition

Don’t forget—results come from consistent workouts and clean eating. Pair this HIIT routine with a balanced meal plan rich in lean proteins, healthy fats, complex carbs, and hydration to see real, lasting change.

Ready to sweat? Grab your medicine ball and get moving. Your strongest, leanest self is just 35 minutes away!

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