HIIT Ball Blast Workout

April 23, 2013

It’s been a while since I have posted anything on fitness. I think this is partially due to the fact that I am still dealing with this stupid leg injury. I have an appointment to see the podiatrist next week to hopefully figure out what is going on. Wish me luck!

Overall I’ve been trying to take it easy and not push my body too hard and for the most part have completely eliminated any cardio (minus walking). I’ve definitely seen some improvements but still not completely healed. On the bright side I have noticed that I’ve been getting significantly stronger thanks to my re-focus on strength training. I’ve been trying to incorporate new exercises that use multiple muscle groups which has definitely kept my workouts interesting and fun!

You know how much I love workouts I can do at home that get you equally as sweaty and get your heart rate up. That’s exactly what I have for you today. You could also do this at the gym too. All you need is an exercise/stability ball! The stability ball is one of the most versatile pieces of gym equipment. When lifting weights while sitting on a stability ball you are providing better support for your spine and reducing the risk of back pain or injury. This is also true even if you aren’t lifting weights. I say all offices should eliminate chairs and start using stability balls! In addition, by doing exercises on an unstable surface you are increasing the number of muscle fibers used i.e. getting more bang for your buck.

One of my favourite things about stability balls? They’re cheap! Meaning you can keep one in your home and have no excuses for getting in a good workout. Just be sure to buy the right size. A good rule of thumb for buying an exercise ball is to sit on it first and make sure that the hips and knees are at right angles with the floor.

So since stability balls are a great way to amp up your workout I figured I would share my Ball Blast workout with all of you. This workout is killer and gets your muscles burning and your heart pumping in just 20 mins! Workouts do not need to last long to be effective. That’s the basis behind High Intensity Interval Training (HIIT). HIIT describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or rest. The high intensity activity gets your heart rate up to its max which will cause your body to burn plenty of calories and promote fat loss. But the fun doesn’t stop here, not only will you burn fat during your workout, but you will continue to burn fat throughout the rest of the day through Excess Post-Exercise Oxygen Consumption (EPOC). EPOC is essentially the afterburn effect whereby your body takes in a lot of oxygen to correct for the “oxygen debt” brought on by exercise. To reach resting state again your body needs to restore hormones, carry out cellular repair and oxidize built up lactic acid. All of this requires more energy. Where does your body get this energy? From it’s fat stores! So the more intense the exercise, the more fat you will burn even after you’re done working out! 

For more information on the benefits of HIIT the greatist has a fantastic infographic here.

But now onto the workout. All exercises in this workout incorporate the stability ball in some shape or form. It took me 20 mins to complete because I set my interval timer to 30 seconds of work with 10 seconds off between each exercise. Since some exercises only work a single leg at a time it came out to 10 rounds which I ran through 3 times, so 30 rounds total. Feel free to adjust the intervals to your needs. For more information on form click the exercises below which will take you to an instructional video.

Links to how to perform exercises:

Do you typically use a stability ball when working out? With which exercises? How about HIIT? Love it or hate it?


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  • Reply
    May 14, 2016 at 9:14 am

    Hi Davina! How are you?

    I never tried Hiit with a ball, but i’d love you workout. It seems me awesome.



  • Reply
    August 3, 2017 at 8:17 pm

    Is a great option of physical activity I started to have good results when I adhered to this training format, excellent article congratulations

  • Reply
    joao vieira
    February 25, 2018 at 8:43 am

    It hurts haha

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