If you’re looking for a way to lose weight and get in shape at home, a medicine or med ball workout can be a great option.
This type of workout is not only effective for weight loss, but they also help to tone your muscles and improve your overall fitness. There are a variety of medicine ball workouts you can do, and some are better for weight loss than others.
In this article, I’ll give you a rundown of the 30-minute best medicine ball workout for weight loss.
Plus, I’ll also provide a few tips on how to get the most out of these workouts and how to make sure you stay safe while you’re working out comfortably from home.
Why Medicine Ball Workouts Are Effective For Weight Loss?
Medicine ball workouts are a type of exercise that uses a weighted ball to add resistance.
Though a medicine ball may not be as glamorous as some of the other options out there, they are actually quite effective in helping people to shed excess pounds.
Here are the four reasons why medicine ball workouts are so effective for weight loss:
1. Medicine ball workouts are a terrific way to increase the intensity of your workouts. By adding resistance, you can burn more calories and fat. As the result, you are going to witness healthy weight loss.
2. A medicine ball workout helps to build muscle. Muscle burns more calories than fat, so the more muscle you have, the more calories you will burn.
3. This home workout can also tone your body. Toned muscles help to give you a more shapely appearance, which can help you to feel more confident and motivated to lose weight.
4. Medicine ball workouts are able to keep your muscles healthy and toned as you age so that you can enjoy a longer lifespan without having to worry about crumbling bones or joint pain.
Exercises with free weights or medicine balls can be tricky at first, but with patience and practice, anyone can master them!
What Muscles Do Medicine Balls Work On?
The medicine ball is a versatile piece of workout equipment that can be used to tone and sculpt various muscles in the body. There are a variety of medicine ball exercises that you can do to target different muscle groups such as the chest, shoulders, arms, legs, and core.
For example, doing medicine ball Russian twists can work your oblique muscles, while doing medicine ball chest passes can work your chest and shoulder muscles.
If you’re unsure where to start, I suggest talking to a certified personal trainer or physical therapist. They can help you determine which workouts are best for you and your fitness goals.
Which Is Better Kettlebell or Medicine Ball?
The debate between kettlebells and medicine balls has been raging for years. Some people swear by kettlebells, while others find medicine balls to be more effective.
So which is the better tool for your workout?
The answer may depend on your fitness goals. If you’re trying to build explosive power, then medicine balls may be a better option, which is usually used for workouts that require more control, such as squats and sit-ups. They are great workouts to build core strength.
But if you’re looking for a more well-rounded workout that builds both strength and endurance, then kettlebells may be the way to go, such as swings, cleans, and snatches. They are a great way to build strength and power.
Ultimately, the best way to decide is to try out both kettlebells and medicine balls and see which one works better for you.
What Are The Best Medicine Balls?
There are many different types of medicine balls on the market, and it can be tough to know which one is right for you.
If you’re looking for a medicine ball, it’s important to consider what you’ll be using it for. Some medicine balls are better for Plyometric training, while others are better for rehabilitation exercises.
For example, if you’re looking for a medicine ball to use for Plyometric training, you’ll want one that’s around 10 lbs. But if you’re looking for a medicine ball to use for rehabilitation exercises, you’ll want one that’s around 2 to 4 lbs.
Some factors to consider when choosing a medicine ball are:
-The size of the ball.
-The weight of the ball.
-The material the ball is made from.
-The purpose of the ball (e.g. for rehabilitation, for Crossfit, for yoga, etc.).
For beginners, try to get the Amazon basic Med Ball.
For a good slam, get the TRX Slamming Med Ball.
For bounceable, the SPRI Med Rubber Ball is ideal.
For budget and good grip, the YES4ALL Soft Weighted Med Ball.
For heavy, try the Day 1 Weighted Slam Ball.
How heavy should your medicine ball be?
The weight of a medicine ball is an important consideration for anyone looking to purchase one.
The weight of the ball should be appropriate for the level of fitness of the trainer. A medicine ball that is too heavy can be difficult to control and may cause injuries. And, if the medicine ball is too light may not provide enough resistance to be effective.
Most medicine balls range in weight from 4 to 25 lbs. A good rule of thumb is to choose a weight that is approximately 10% of your body weight. For example, a person who weighs 150 lbs would use a medicine ball that weighs 15 lbs.
How many medicine balls do I need?
It depends on a few factors, including the size of the medicine ball and the intensity of the workout.
For a moderate workout, you may only need one medicine ball. However, for a more intense workout, you may need two or more medicine balls.
Other factors are the size of the balls and the number of people using the balls. For example, if you are using medicine balls for CrossFit workouts, you will need a different number than if you are using them for physical therapy.
In general, though, it is recommended that you have at least two medicine balls, as this will allow you to have one ball while the other is in use. If you are doing exercises that require multiple medicine balls, such as Russian twists, you may need more.
Ultimately, the best way to determine how many medicine balls you need is to experiment and see what works best for you and your workout routine.
30-Minute Medicine Ball Workout For Losing Weight
Try these 7 best 30-minute home workouts to lose weight with a medicine ball. Complete for a total of 3 sets, each 10 to 12 reps, and then rest for 30 to 60 seconds in between sets. Don’t forget to do warm-up exercises first before starting.
1. Med Ball Sit-Ups
One of the best exercises you can do with a medicine ball is sit-ups. This exercise targets your abdominal muscles and helps to tone and strengthen them.
Start by lying on your back with your knees bent and your feet flat on the ground. Place the medicine ball on your stomach, and then use your abs to lift your torso off the ground and reach for the ball.
As you reach for the ball, twist your torso to one side so that you can catch it with both hands. Return to the starting position, and then repeat on the other side. Do as many reps as you can in 30 seconds.
2. Med Ball Russian Twist
The Russian twist is another great exercise for toning and strengthening your abs. This exercise also works your obliques (the muscles on the sides of your abdomen).
Begin by sitting on the ground with your knees bent and your feet flat on the floor. Hold the medicine ball to your chest. From here, lean back so that your chest is slightly elevated and your abs are engaged.
The key is to keep your abs pulled in so that you’re using them for stabilization rather than relying on momentum to swing the ball. Twist side-to-side slowly and with control, keeping the beauty ball at waist level as you move it from one hand to the other, while keeping your shoulders down and away from your ears!
3. Med Ball Clean
This move works all of the major muscle groups in your body and gets your heart rate up, which burns calories and helps you to lose weight.
The med ball clean is a great move for beginners and can be done with a lightweight until you get the hang of it. Once you have the hang of the medicine ball clean, you can increase the weight to make the move more challenging.
Here’s how to do the medicine ball clean: Start with the med ball in front of your feet. Squat down and grab the ball with both hands. Stand up quickly and press the ball overhead. Then, reverse the motion and return to the starting position.
4. Med Ball Burpees
This workout is great for getting a full-body workout in a short amount of time. It consists of 10 burpees with a medicine ball, followed by a 60-second rest period. You can repeat this workout for a total of 30 minutes.
Here is how you can begin with a med ball burpees workout,
Start in a standing position with your feet shoulder-width apart and a medicine ball in your hands. Bend down and place the medicine ball on the ground in front of you. Kick your legs back so that you are in a push-up position.
Do a push-up, and as you come up, pick up the medicine ball and jump up, bringing the ball up above your head. Land with your feet shoulder-width apart and repeat the move. Do this med ball burpees workout for 30 seconds to 1 minute.
This workout is an excellent way to improve your cardiovascular fitness and build muscle. The med ball adds an extra challenge to the burpees, making them more effective.
5. Med Ball Lunges
A Med Ball Lunge is a fantastic way to work your lower body while also adding in a bit of an upper body workout. This move is simple to do and only requires a medicine ball and a bit of space.
Start in a split stance with your right foot in front of your left and a med ball in your left hand.
Step forward with your right foot and lower your body until your left thigh is parallel to the ground and your right knee is bent at 90 degrees. As you lunge forward, press the med ball overhead.
Return to the starting position and repeat the lunge with your left leg.
6. Med Ball Planks Walk
One terrific option to strengthen your core and improve your balance is by doing med ball plank walks. This workout is simple to do and only requires a med ball and a bit of space.
To start, place the med ball in front of you on the ground. Get into a plank position with your hands on the ball. Then, without moving your hands, walk your feet forward so that the ball is now beneath your chest. Reverse the movement and walk your feet back to the starting position. That’s one rep.
Start by doing 10 reps. As you get stronger, you can increase the number of reps you do. This is a great workout to add to your fitness routine.
7. Med Ball Glute Bridges
Glute bridges are a great exercise to work your glutes and improve your hip mobility. By adding a med ball to the mix, you can also challenge your core stability. This workout will help you build strength and power in your glutes, hamstrings, and core.
Start by lying on your back with your feet flat on the ground and a med ball placed on your lower abdomen. From here, press into your heels and raise your hips until your thighs and torso are in line with each other.
Hold this position for a few seconds, then lower your hips back to the starting position. Repeat for 10 to 12 reps. If you want a challenge, you can try adding weight to the bridge or holding the bridge for a longer period of time.
Tips To Make Your Med Ball Workout Routine More Effective
There are many ways to make your medicine ball workout routine more effective.
By following some simple tips, you can ensure that you are getting the most out of your workout and seeing the results you want. Here are the five tips to make your med ball workout more effective,
1. Choose the right weight.
2. Use explosive movements.
3. Perform a variety of exercises.
4. Structure your workouts.
5. Stay consistent.
By following these tips, you can make your med ball workout routine more effective and see the results you want.
How Many Calories Can A Med Ball Slams Burn?
A medicine ball slam is a great exercise to get your heart rate up and burn some calories. But how many calories can you actually burn with this exercise?
The answer depends on a few factors, including your weight, intensity, and duration. However, a general estimate is that you can burn about 10 calories per minute with a med ball slam. Thus, if you do a 10-minute med ball slam workout, you can expect to burn about 100 calories!
The number of calories you burn with a med ball slam can also be affected by your diet. If you eat a lot of fatty foods, you may not see as much of a calorie burn as someone who eats a healthier diet.
So, if you’re looking to maximize your calorie burn, focus on eating healthy and exercising regularly!
My Conclusion: 30-Minute Best Medicine Ball Workout For Weight Loss
A med ball workout is a weight training exercise traditionally used to improve grip strength, explosiveness, and muscle endurance.
It is an excellent way to lose weight. The workout not only burns calories but also helps to tone the muscles. The med ball workout is a great workout for people of all fitness levels.
Plus, it’s a lot of fun too!
Do leave a comment if you have and will interact back within 24 hours.
Have a fantastic med ball home workout!
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