Medicine Ball Exercises Can Help You Burn Fat Quickly

One of the cheapest and effective ways to meet your fitness goals.

If you want to burn fat, build muscle, and lose weight all without spending a ton of money then go buy yourself a medicine ball.  A medicine ball is a weighted ball which is typically covered with leather or plastic which is designed to help you increase resistance during your workout.  This increase in resistance will help your body burn more calories and, accompanied by a proper diet, will help you lose weight and burn fat.  If you have wondered what is the best, cheapest, and most versatile piece of workout equipment then look no further.

Why Medicine Balls Exercise Work For Weight Loss

Tools of PainCredit: By digitalshay on FlickrWhen you are trying to lose weight, build strength, and become healthy it is important to work your body in such a way to maximize the caloric burn rate and build muscle.  Building muscle is a good thing for people trying to lose weight because the more muscle you have the more calories you burn. Medicine ball exercises are designed to accomplish maximum caloric burn and muscle-building through a principle called circuit training.

Circuit training involves combining weight resistance and aerobic activity together to challenge the body and burn those calories.  A typical "circuit" will be a series of exercises that are performed back-to-back using hand weights, machines, kettlebells, or in this case medicine balls.  If you have ever watched "The biggest loser" on TV then you have seen a circuit being performed.  Along with challenging your muscles you also increase you heart rate which aides in the fat burning process.

Each circuit has about 5-7 exercises which will be performed which comprises of exercises to work the whole body.  This is what gets your heart rate up and makes sure that you don't "burn out" one part of your body.  Once you have completed one circuit you typically get a rest period of 1-2 minutes and then you repeat the process another 2 times.  Circuit training is a very effective way to build muscle and burn calories.

How To Choose A Medicine Ball

What is great about medicine balls is that they are typically very inexpensive and if you don't want to buy a new one then you can checkout eBay or Craigslist and easily find one.

In choosing a medicine ball weight it is important to realize that we are not trying to be bodybuilders here.  The premise of circuit training is to add extra resistance to make your body work harder.  During circuit training you can make your body work harder by increasing weight, increasing reps (the amount of times you do the exercise), and/or by changing the exercises that are performed.  So don't get overly concerned by getting a super-heavy medicine ball.

 As a rule of thumb, choose a medicine as follows:

  • Women - 8lbs and under (typical is 6lbs)
  • Men - 12lbs and over (typical is 14lbs)

Remember this is a rule of thumb and you can make you workouts harder by adding reps or exercises.  So when in doubt choose a medicine ball on the lighter side or buy 2 (they are inexpensive and easy to store in a small space).

A Medicine Ball Workout

A good medicine ball workout should incorporate exercises for the upper and lower body in a circuit training style.  That is a number of exercises that are performed in succession to challenge your body and get your heart pumping.

An example of a workout that I have used is one designed by Josh Schlottman who designed a program called "flat belly formula".  I found his video on YouTube which is a great source of other medicine ball workout routines.  It is a great video and if you do choose to use it as your workout give Josh some YouTube love and like his video.


A Killer Medicine Ball Exercise Program

Josh's workout is comprised of the following circuit:

1. Burpees (x10)
2. Push-Ups (x12)
3. Power Slams (x15)
4. Lunge Hops (x20)
5. Mountain Climbers (x40)
6. Hip Bridges (x10/side)
7. Figure 8′s (x30 seconds)

Again, what is really great about this program is that is includes both upper and lower body exercises in a circuit training fashion.  The structure of his program will allow you to build muscle and burn calories so you can meet your weight loss and fitness goals.

As always consult your doctor before beginning any new exercise program.