Medicine Ball Workouts to Build Muscle and Burn Fat

Using medicine ball workouts can be an excellent way to create functional strength, build muscle and burn fat.

It can also be a great way to give you a change of pace and break the monotony of you daily weight training and cardio workouts.

Believe me, I know how boring it can be to go into the gym and do the same routine over and over again. I have written several times on these pages about adding variety to your workout plans not only to keep you interested, but to also keep your muscles guessing and growing. Occasionally throwing in a medicine ball workout is an excellent way to do just that.

Workouts involving medicine balls generally fall under the category of plyometric training. Plyometric training, generally speaking, is designed to create speed and power in an athlete's movements. This type of training has obvious benefits for people who want to build muscle and burn fat.

On the "build muscle" side, creating more power allows you to lift heavier weights, one of the three components of building muscle. More weight means more muscle fiber involved. More muscle fiber involved means more muscle building.

For the "burn fat" crowd, workouts with a medicine ball (and plyometric training in general), involve bursts of explosiveness. These bursts are extremely effective at raising the heart rate. By properly utilizing reps and sets in the workout plans below, you can easily create an environment for fat burning.


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On the functional strength and sport specific side, these types of workouts allow you to customize the movements to your natural motion, such as swinging a tennis racket, or maneuvering for a pass.

Free Workout Plans

  • Legs Workout with Medicine Ball (Beginner)

    This workout will help you build muscle in your legs. It is a great workout plan for both beginners and those looking to get back into shape after a layoff.

Using medicine ball routines are great additions to your workout plans and can add fun and variety to your daily routines.

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