Amongst the chaos of daily life, for many it can be difficult to find time for extensive training that improves their strength, endurance, and power. Most exercises and workouts tend to bias one more than the other. But what if you do not have time for specialised training sessions to develop all these qualities? Then do not fear, because we’ve got the workout for you.

Why is HIIT Training Great?

High Intensity Interval Training, otherwise known as HIIT Training, is a great way to train more globally to develop multiple athletic qualities at the same time, not too dissimilarly to playing a sport.

HIIT, like any other training protocol, is just a tool. One which we can use in a variety of ways depending on your goal and preferences. But if we want to do develop multiple physical qualities at once, we may aim to use a variety of types of exercises, with a variety of differing loads and rep schemes. This might include ballistic and normal compound exercises. For these reasons, we highly recommend the use of Oversized Slam Balls in your HIIT Routine.

What is an Oversized Slam Ball?

An Oversized Slam Ball is a slam ball, but much bigger in size than usual. They are typically used for ballistic and plyometric exercises because they can be dropped and thrown safely. However, they can also be used for a variety of other exercises in a HIIT workout.

Benefits of Oversized Slam Balls

• Able to perform Ballistic Exercises – the ability to throw, slam and bounce slam balls safely, without damaging the, allows you to perform ballistic power exercises.

• Easy to Catch – during a HIIT workout, fatigue will kick in and your technique and coordination can start to decline as a result. So, having an extra-large medicine ball/slam ball is great for allowing you to continue to work hard even when you get tired.

• Versatility – Slam balls have a huge variety of uses and thus can provide you a great HIIT workout.

10 Minute Slam Ball Workout

For this workout, pick x3 different Slam Ball Weights (Available in a range of sizes, from 3kg to 22kg), so that we have a heavy, moderate and light slam ball, which we will use with different rep ranges.

Rules of the HIIT Workout - 10-minute AMRAP – perform as many rounds as possible of the following exercises in 10 minutes, one after another, in the same order throughout.

Exercise 1 - Med Ball Slams - 20 Reps

Medicine ball slams are a great way to work your upper body pulling power. We recommend a lightweight slam ball.

• Grab your slam ball and hold it close to your chest with your feet shoulder width apart.

• Reach overhead with the ball until your arms are locked out.

• Throw it straight down at the floor as hard as you can, as if trying to ‘break the ball’.

• Pick the ball back up and repeat.

Exercise 2 - Wall Ball Throws - 15 Reps

Wall ball throws are a great way to work on your lower body endurance and upper body ballistic pushing power simultaneously. We recommend a mediumweight slam ball.

• Grab your slam ball and hold it close to your chest with your feet in a squat stance, typically just outside shoulder width, with your feet facing slightly outwards, facing a wall or a rack with an appropriate wall ball target.

• Sit between your knees to perform a squat, keeping the ball close to your chest.

• Stand back up and then use the momentum from the legs to throw the ball up to the wall in front of you.

• Leave your arms extended above and in front of your head ready to receive the ball.

• Cushion the ball with your arms before dropping into your next rep.

Exercise 3 - Med Ball Overhead Reverse Lunge - 10 Reps

Medicine ball overhead lunges are great for working on single leg and thoracic strength and stability and mobility at the hips, shoulders, and thoracic spine. We recommend a heavyweight slam ball.

• Grab your slam ball and hold it close to your chest with your feet shoulder width apart, facing forward.

• Reach overhead with the ball until your arms are locked out and the ball is over the crown of your head.

• Step back with one foot, into a reverse lunge, dropping your back knee towards the floor,

• Stand back up into the start position by driving through the front, working leg.

• Make sure to keep the ball extended overhead throughout, thinking about trying to ‘touch the sky’, even during the lunging action.

• Repeat on both legs.

Add this HIIT workout into your next training session if you are looking for a quick and effective workout that develops strength, endurance, power and even mobility. You could also use this as a fun finisher to a workout if you want to build up a sweat after your other main workout!

Want to learn more? Check out our HIIT beginner guide.

Written by guest author Ewan Hammond.

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Tags: Equipment > Medicine Balls and Slam Balls ; Exercise Type > Conditioning ; Misc > Workout