Have a Ball with This Calorie-Torching Workout!


By: , – Jessica Smith, Certified Personal Trainer
12/30/2013 12:00 AM   :  14 comments   :  29,237 Views

Looking to have a little more fun with your cardio workouts? Then hop off the treadmill and get ready to mix things up with this routine that uses a small ball to amp up the moves and help you burn more calories in less time.
No ball handy? Try using a small pillow, holding both ends of a light dumbbell (I would recommend a weight under 5 pounds) or simply clasp your hands together to follow along with this full length, 30-minute workout video. Check it out on YouTube, or watch via the embedded video below! 


Like this workout? Be sure to subscribe at Youtube.com/JessicaSmithTV to access a full library of over 150 FREE full-length workout videos. New episodes air every Saturday at noon EST!
About the Author
Jessica Smith is co-author of the Thin in 10 Weight Loss Plan (Sunrise River Press, 2012), and a certified wellcoach, personal trainer and group fitness instructor. Having started her ownfitness journey more than 40 pounds ago, Jessica knows how challenging it can be to lose weight (and keep it off). Recently named one of Sharecare's Top 10 Online Influencers, she loves finding and sharing the latest info on weight loss, fitness, and healthy lifestyle habits. The star of several best-selling exercise DVDs, Jessica has over 13 years of experience in the industry, and holds a bachelor's degree in Communications from Fordham University.

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  • 14
    I would count this as a 30 minute low impact aerobics. You can track that, but it won't be precise, but I wonder how precise any of the tracking really is. Everyone burns things differently. - 1/6/2015   9:15:35 PM
  • 13
    It was a good workout. I used a 3 pound dumbbell which made the switching hands part of it difficult. I wish they would have added it to the workout list though so I could count the calories for it though. - 1/2/2015   1:05:25 PM
  • 12
    How are you guys tracking this workout? Love it, but need to track it. - 2/28/2014   8:37:20 AM
  • 11
    did this with my 8lb medicine ball (because that's what I have!) and it was fine. I do have some shoulder issues, so I followed the recommended modifications.
    good workout!
    I slept too late to get to Tabata at the gym this morning so this was a good start to my day. - 1/10/2014   11:04:49 AM
  • 10
    I like it a lot and it really makes me want to get up and work with her, which I'm off to do right now! Thank you, Jessica! - 1/9/2014   10:52:12 AM
  • 9
    I am going to try this one, but because of my knees squats and lunges are out, so I will just keep moving in place such as one of the first moves she was doing. I will wear my heart monitor so I can track calories. I may not be able to do 30 min, but I will do what I can to start. - 1/8/2014   1:23:17 PM
    I used a 3 pound weight. Lots of squats and big arm movements, so if knees or shoulders are an issue this might not be for you. I have a weak lower back and had trouble with it. - 1/7/2014   10:34:36 PM
    Is there any way to track this workout? - 1/7/2014   1:50:37 PM
  • 6
    I just finished this great workout. Sure worked up a sweat even with modifications! Didn't have a ball so used a 3lb dumbbell. Thank you, Jessica Smith!!! - 12/31/2013   6:44:41 PM
  • 5
    Might be one to try with modifications and having to stop after about 10 min. Can't do a 30 min. workout. - 12/31/2013   10:10:54 AM
  • 4
    This is a workout I will have to try, may have to use the modifications in the jumping parts. We have a small ball that both my husband and I have used for physical therapy on our knees.. Just right!
    - 12/31/2013   9:46:00 AM
  • 3
    Killer workout! LOVE Jessica Smith!! :D :D - 12/30/2013   11:26:04 PM
  • RUTH571
    I just finished this - what a workout! I couldn't do the jumping parts, but could do the modifications. Really worked up a sweat! - 12/30/2013   9:04:15 PM
    Those workout balls are incredible ! I have been applying this piece of equipment to my routine for over three now I do prefer weighted , just preference only four pounds - great for bridge-ups . So many variations can be accomplished with this ball ! Great thanks - :) - 12/30/2013   11:23:16 AM

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