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Medicine Ball Exercises for an Effective Cardio Workout

January 14, 2023 3 min read

Medicine Ball Exercises for an Effective Cardio Workout

Introduction to Medicine Ball Exercises

Medicine balls are a fantastic tool for strength and conditioning workouts. They can be used to target different muscle groups and can be incorporated into a full body workout. With the right moves, you can use them for an effective cardio workout too.

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A medicine ball is usually a weighted ball made out of rubber or leather, filled with sand or another material. It has handles on either side, making it easier to grip and hold onto when performing exercises. Medicine balls come in a variety of sizes and weights, allowing you to choose the one that best suits your needs.

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Medicine balls can be used in a variety of ways - from ab exercises to plyometrics, and even as a weight for squats and other movements. But, they are especially useful for doing cardio exercise. By incorporating medicine ball exercises into your routine, you can burn more calories, increase your heart rate, and get a great workout.

Medicine Ball Exercises for Cardio

There are many different medicine ball exercises that can be used for a cardio workout. Below are five of the most effective and challenging moves.

1. Medicine Ball Slams

Medicine ball slams are a great way to get your heart rate up. Start by standing with your feet slightly wider than shoulder-width apart. With both hands, grab the medicine ball and lift it overhead. Then, slam it to the ground as hard as you can. Make sure to keep your core engaged and back straight throughout the movement. Repeat 10-15 times.

2. Squat Thrusts with Medicine Ball

This move is a combination of squats and medicine ball throws. Start by standing with your feet hip-width apart. Hold the medicine ball in both hands and squat down until your thighs are parallel to the floor. Then, thrust your arms forward and throw the medicine ball as far as you can. Quickly return to the starting position and repeat 10-15 times.

3. Russian Twist with Medicine Ball

This exercise targets your core muscles and gets your heart rate up. Sit on the floor with your knees bent and feet flat on the ground. Hold the medicine ball in both hands and lean back, so your torso is at a 45-degree angle to the floor. Then, twist your torso to the left, bringing the ball across your body. Return to the starting position and repeat on the other side. Do this 10-15 times.

4. Plank Taps with Medicine Ball

Plank taps with a medicine ball are a great way to challenge your balance while getting your heart rate up. Start in a high plank position, with the medicine ball in front of you. Place your right hand on the ball and tap it lightly with your left hand. Return to the starting position and repeat with the opposite hands. Do this for 10-15 reps.

5. Push-Ups with Medicine Ball

This classic exercise gets a whole lot harder when you add a medicine ball. Start in a high plank position, with the medicine ball under your hands. Lower yourself down into a push-up and then press back up. As you press up, place your hands on the medicine ball and roll it forward. Roll the ball back and repeat for 10-15 reps.

Medicine ball exercises are a great way to get an effective cardio workout. Incorporating these five moves into your routine will help you increase your heart rate, burn more calories, and get stronger all at the same time. So, if you’re looking to mix up your routine, give medicine ball exercises a try.