Get your heart rate up and train your whole body with this 20 minute medicine ball full body HIIT session. Using a single medicine ball, we combine strength and cardio to work legs, glutes, core, arms, and shoulders in a fast paced, efficient workout. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/20-min-medicine-ball-full-body-hiit This session is designed for home and is a follow along workout with no talking, so you can simply press play and move with me. You will work in 50 second blocks with 10 second breaks in between, and a beep signals every transition so you always know when to change exercises. Just watch the screen, match the pace that suits you, and keep the ball moving. I am using a 4 kg (8.8 lbs) medicine ball in this workout, but always choose a weight that matches your level. Go lighter if you are new to medicine ball training, and heavier only if you can keep good control and speed throughout the workout. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want a short, intense full body HIIT workout at home - Enjoy dynamic training with minimal equipment - Like combining strength and cardio in one session - Need an effective workout when time is limited Grab your medicine ball and some water, and enjoy every round at your own pace. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE FULL BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M73M5Zsddz1Lzs0mRXuv2m1c MEDICINE BALL: https://www.youtube.com/playlist?list=PL5plC0cg6M72e-5Rw6yPZRa62PzVKAhlt TABATA & HIIT CARDIO: https://www.youtube.com/playlist?list=PL5plC0cg6M70ECI0TWsmf0_Kinagoglzo WORKOUT CHAPTERS 0:00 Intro 0:25 SQUAT + THROW BALL 1:25 SIT-UP + DROP MB 2:25 SIT-UP + THROW MB. 3:25 SIT-UP DROP MB. ON LEGS 4:25 SIT-UP TWIST + THROW MB. 5:26 BEAR HOLD MB, INNER THIGHS HOLD 6:26 KNEELING TO DYNAMIC WOODCHOP 7:26 KNEELING TO DYNAMIC WOODCHOP 8:26 REV. LUNGE - KNEE DRIVE TWIST 9:26 REV. LUNGE - KNEE DRIVE TWIST 10:26 SKATERS 11:26 PLANK-KNEE DRIVE 12:26 BEAR - KNEE RAISES 13:26 BEAR-KICK THROUGH 14:26 BEAR-KICK THROUGH 15:27 HEEL RAISES - MB. TOUCH-DOWN 16:27 HOLLOW MB. THROW + BOAT MB. BEHIND LEGS PASS 17:27 GLUTE BRIDGE 18:27 GLUTE BRIDGE HOLD 19:27 SQUAT + THROW BALL