Heart Racing Medicine Ball HIIT Workout

Workout equipment: Medicine ball

Workout type: 12 Minute

Timer setting: 18 x :10 x :30

1. Squat throws
2. Ball transfer push ups
3. Speed step ups
4. Medicine Ball Mountain Climbers
5. Speed skater lunges
6. Medicine jackknives

Bonus: Handstand practice


Leave your reps in the comments below.

My reps for today’s workout:

Squat + throws 18, 17, 17
Ball transfer push ups 15, 14, 14
Speed toe touches 77, 78, 78
Medicine ball mountain climbers 78, 77, 77
Speed skater lunges 32, 31, 32
Medicine ball jackknives 17, 17, 17

Did you do this workout?

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2 thoughts on “Heart Racing Medicine Ball HIIT Workout”

    • The timer settings for all the workouts are the number of rounds x the rest period x the work period. So for a workout that shows 18 x :10 x :30, it would mean you’ll be setting your timer for 18 rounds of 10 second and 30-second intervals. Rest on the 10-second ones, then work as hard as possible on the 30-second ones!


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