Hi, guys!
I have another fun workout for you! I mean, just look at my face. I’m having an absolute blast! Haha!
Anyway… this is a quick, full-body workout that you can do with a medicine ball, slam ball, dumbbell, or kettlebell. There are lots of options! You just need a timer to keep track of the 60-second intervals.
Here’s how this workout works: Set a timer for 12 minutes (either counting up or down – whichever you prefer). Then, grab a medium-weight medicine ball/slamball/KB/dumbbell and get to work! I used a 15-pound slamball, so I’ll refer to that moving forward just to make explaining the workout easier.
The first movement is High Knees with the slamball. In 60 seconds, you’ll perform as many as possible. Your goal is to perform them without stopping, but, if you need to rest, feel free to do so because you have Thrusters coming up next!
After 60 seconds of High Knees, you’ll immediately move onto Thrusters. Once again, you’ll do as many as you can in 60 seconds.
If you start to get fatigued, slow your pace to keep good form. I promise you’ll still get an awesome workout!
After that, you’ll do alternating Reverse Lunges with the slamball for 60 seconds.
And then you’ll finish with a 60-second plank hold on the slamball or floor (especially if you’re using a kettlebell or dumbell).
Once you’ve finished each of these exercises, you’ll repeat the circuit from the top (starting with High Knees) two more times for a total of 3 rounds (12 minutes total).
Happy sweating!
P.S. Lucie Wicker is the amazing photographer behind the photos in this post!
Disclaimer: Please consult your doctor before starting a new exercise program.
33 Comments
I love these quick, high intensity workouts. They really do make a great workout but they burn!
Where is you top from; I love the style?!
Thanks! It’s from Lorna Jane!
Looks like a tough one…! Thanks, Tina!
i love those capris!
Love this workout! I’ve been working out from home a bit recently so this is perfect for me. Awesome photos too, by the way
This looks great! I like how simple it would be to follow. I get lost keeping track of 10 different exercises (because they have to be printed out or I forget) and it’s a pain. I was thinking of getting a slam ball but they are SO expensive ($80 on amazon? wow) but I like the idea of doing a smaller ball like you’re showing in the pictures. Christmas list idea!! (Yes, it’s early – ha)
This looks awesome! I’ve been in a rut lately with my home workout – need to change it up but still get a good burn/sweat. This looks like it could be just what I need!!
@Sandy N: Thumbs up for this workout! Easy to follow….awesome burn!
I love your expression in that first photo 🙂
This looks like tons of fun & a very effective workout! Pinning to save it for later. I’ve been meaning to find some good exercises for my medicine ball…
I can’t wait to try this!!! I was just searching your site for HIIT workouts like this yesterday! 🙂
Love those capris. Where are they from?
Thanks! They’re from Lorna Jane!
fun work out
Another great workout for when I’m travelling. Thanks Tina!
Those thrusters look tough! I’ll have to give this workout a try next week.
Love that you can do this workout outside…Perfect for sunny & cold fall days 🙂
Looks like a great workout! I love quick high intensity workouts! 😀
Thank you for posting this great workout! Sounds like a great full-body workout. I will try it asap! 🙂
Love those shots Tina! You look so amazing!
I don’t have a medicine ball. Guess I’ll have to improvise. 🙂
Just did this now! It was challenging but I enjoyed it. I was not feeling like exercising this morning but instead of phoning in I did this workout. Thanks Tina!
Nice job!! So glad you liked it!
Hi Tina,
Thank you so much for posting this work out! I LOVED IT! I have a good sore today and felt great last night. Could you suggest any more work out like this that I could do with a kettle bells in a small space? (I work out in a very small space that isn’t outside). Honestly thank you again for posting such an awesome work out!!! I can’t wait to do this again!
Thanks!!!
I’m so glad you liked it! Here are some more workouts– many of which can be done in a small space! https://www.pinterest.com/carrotsncake/crossfit-inspired-workouts/
Great training recommendation, I will do and come back to tell. I love training so 🙂
This looks like a fun and fast workout – love these! Time goes by faster and I know I get sweaty 🙂
Love this one! I had it saved to try postpartum and I finally gave it a whirl. Perfect for those newborn 20 minute naps. I used a kettlebell and it worked great.
topp the article…
Thank you so much for posting this work out! I LOVED IT! I have a good sore today and felt great last night.
Thank’s, amazing article i love this blog