Medicine Ball Tabata Workout

med ball tabata workout (one-leg bridge with leg lift move)I typically refer to any workout using 20:10-second intervals as “tabata,” regardless of the rest of its structure. But in a technically correct tabata interval workout, you’d do one exercise for 4 minutes (8 rounds of 20 seconds of work and 10 seconds of rest). Today’s medicine ball workout is just that.  Four minutes of tabata intervals dedicated to each move, for a total workout time of 24 minutes. And, just in case you’re coming up with excuses as to why you just can’t possibly find time to work out today, keep in mind that 24 minutes is just 1.67% of your day. So shut up.

Medicine Ball Tabata Workout

Equipment I Used:

Here’s the breakdown of each move. You’ll set your Gymboss Interval Timer for 8 rounds of 20 seconds of work and 10 seconds of rest. Once you’ve completed the four minutes, move on to the next exercise and start your timer over. Note: I’m using a 6-lb med ball for this routine, but adjust the weight according to your strength level.

medicine ball tabata workout

  • Wall Sit with Torso Twist: Start in a wall sit position, knees bent at 90 degrees, holding the med ball straight out in front of chest. Twist your torso to the right, bringing med ball to touch the wall. Both feet should stay firmly on the ground and arms should stay outstretched straight. Twist back around and to the left, touching the wall lightly with the med ball once again. This exercise made my forearms buuuuurn.
  • Lunge with Cross-Body Chop (Right): Start in a standing position holding the med ball above your head. Lunge forward on your right foot being careful not to bang your left knee into the ground. Bring the med ball down and across your body, chopping it down towards your left foot. Bring it back above your head and stand back up into starting position, keeping left foot firmly planted. Continue to repeat on the same side for the full 4 minutes.
  • Lunge with Cross-Body Chop (Left)
  • One-Leg Bridge with Leg Lift (Right): Start in a bridge position with your right foot balanced on the med ball and your left leg held out straight, hovering above the ground. Your body should be in a straight, inclined position (squeeze your glutes!) throughout the exercise. Lift your left leg straight up so that it’s perpendicular to the floor, then slowly lower back to starting position. Repeat. You should feel a burn in your hamstrings with this one.
  • One-Leg Bridge with Leg Lift (Left)
  • Med Ball Burpees: This is a regular burpee, only holding onto a medicine ball the whole time. Squat down, placing medicine ball on the ground in front of you, carefully jump back into a plank position, jump back up to squatting, then stand up and jump with your arms (and medicine ball) in the air.

Try it out and let me know what you think! And for more medicine ball workouts, try my Med Ball Interval Workout and 600-Rep Med Ball Workout.

Before I end this post, did anyone else watch the season premiere of Biggest Loser last night?! It’s my favorite show on television (well, to be fair I say that about seven different shows on television) but last season was AWFUL. The contestants were so unbearable that I was actually rooting for them to gain weight (I know, I’m terrible). But this season Jillian Michaels is back AND they’re touching upon childhood obesity by including three kids on the show. I typically cry at least once per episode when watching Biggest Loser, but last night’s premiere set a new record and had me in tears within 15 minutes. I am just so passionate about our country’s obesity epidemic and so touched by all the contestants’ stories. And don’t you just LOVE all the vomit and passing out on day one in the gym?! Biggest Loser is the best.

I must say though, I find it hilarious that Biggest Loser gives the contestants a free Planet Fitness membership and acts like it’s this amazing prize. That shit is $10 a month. Step up your game, NBC, hook these people up with an Equinox membership! 🙂


(Visited 11,784 time, 3 visit today)


  1. Great workout! I found you through pinterest and am looking forward to following your blog. This season of TBL has been awesome. Looking forward to the finale tonight!

  2. Where did you get your medicine ball?!

  3. Francesca says:

    Amaze Balls!! Thanks for posting.

  4. i discover tabata works by lookin at your wonderful blog!!

Share Your Thoughts: