GUYYYYYYSSSS. I am super excited to share with you a crazy hard HIIT workout. 😀 And I’m double excited because it’s featuring my newest workout tool – A SLAM BALL. I’ve been wanting one for awhilllllle. Because I’m the coolest.
So typically when I do HIIT workouts I do low weight or mostly bodyweight exercises. Like my stair workout or boxing workout. But this heavy weight slam ball HIIT workout is a nice mix up for me! As in, it’s nice to challenge myself to lift some heavy weights.
And these are preeetttttyy heavy for me. (Especially in an interval workout!)
This workout gets me crazy tired. I struggled to find usable pictures for this tutorial even though I took a TON because my face was hysterically contorted or panting the whole time 😉
All you need is a slam ball and a kettlebell. I have been dying to get a slam ball but really don’t want my heavy weight collection to get too big in my apartment. But the super nice folks at Rep Fitness offered to send me a fun new toy, so I picked up this slam ball in 25 pounds – pretty much as heavy as I can use, but a good weight for Preston too. (And good thing because he hadn’t used a slam ball before and LOVES it.)
So for the killer workout… no joke, it is a STRUGGLE to get through this twelve minute workout. But you will burn SO MANY CALORIES, belieeeve me your heart rate will be up, and it’s a full body workout. I really feel this in my inner thighs and lats the most – this workout DOES really target them, but I think it’s more because those are weaker muscles for me than the rest of the targeted muscles.
Ugh, and this desk job life means my lats need serious help. Always.
TWELVE MINUTES is all it takes. You’ll do thirty seconds of work, thirty seconds of rest. Just three circuits of four exercises.
A few extra notes on the exercises that aren’t on the graphic:
- PACE YOURSELF. Seriously.
- Modify the burpee in whatever way works best for you. I did an overhead press but no jump or push-up – just the plank on the slam ball for an extra ab challenge. Preston did the overhead press, no jump, and kept the push up.
- For the slams, it’s super important to keep your back straight.
- Since we are using heavy weights, it’s VERY important to keep proper form (with things like that straight back on your ball slams) so if you get too tired to keep up with your form, it’s okay to cut the interval short or to modify the exercise to make it easier.
HAPPY HIIT-ING, FRIENDS!