Low Impact Medicine Ball Circuit Workout

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If you want a joint-friendly, low impact workout, this is perfect for the beginner or intermediate exerciser. This is a circuit-style workout, which means you’ll do 10 total body cardio exercises in a row, one after the other for a certain period of time.

For maximum results, try not to rest between exercises unless you really need a break. Otherwise, move quickly from exercise to exercise to keep your heart rate up and to burn more calories.

See your doctor if you have any injuries or illnesses.

You’ll need a medicine ball—we suggest you use between 3 pounds and 10 pounds, depending on your fitness level. You may need to experiment with each exercise to find a weight that is challenging for you. You can also substitute a weight if you don’t have a medicine ball. Feel free to use different weights for different exercises.

Do all the exercises one after the other with little or no rest between exercises. Complete 1 circuit for a short, 10-minute workout or do as many circuits as you like for a longer, more intense workout. Modify according to your fitness level and skip any exercises that cause pain or discomfort.  Monitor your intensity and stay between a level 5 and a level 8-9 on this perceived ​exertion chart.1

Step Touches

Step Touch

Start with this simple warm-up move, taking a big step to the right, lifting the arms up and overhead. Circle the arms back down as you tap the left toes next to the right foot.

Now step out to the left, circling the arms overhead and then touching the right toes next to the left foot.

Continue for 1-2 minutes, gradually moving faster as your body gets warm.2

Side-to-Side Windmills


Stand with legs wide, arms straight out to the sides and parallel to the floor. Go into a side lunge towards the right, bending the knee as you rotate the left arm towards the opposite foot.

Repeat on the other side, lunging from side to side and bringing opposite arm towards each foot. 

Repeat for 1 minute, moving as fast as you can.3

Med Ball Circle Squats

Medicine Ball Circle Squat

Begin holding a med ball (3-5 lbs) right next to the right hip. Step out to the left into a squat as you circle the ball overhead, ending up at your left hip.

Step back, circling the weight back to the right hip and repeat for 30 seconds on each side.4

Straight Leg Kicks With a Med Ball

Medicine Ball Lunge with Toe Touches

Hold a med ball (3-10 lbs) and step back with the right leg in a straight leg lunge while swinging the ball overhead.

Kick the right leg up while bringing the med ball down towards the foot (it’s okay if you can’t touch it).

Lower the leg back into a lunge as you lift the ball and repeat for 30 seconds on each side. 5

Med Ball Woodchops

Medicine Ball Diagonal Woodchop.

Hold a med ball (3-10 pounds) and step out to the right, sweeping the medicine ball out towards the right wall.

Step back and swing the ball diagonally across the body and up in the air.

Repeat for 30 seconds on each side.6

Med Ball Knee Lifts

Knee Lifts with a Medicine Ball

Hold a med ball Bor weight straight up overhead. Lift the right knee up to waist level while bringing the arms down, touching the weight to the knee. Return to start and repeat on the left side. 

Alternate knees and repeat for 1 minute.7

Med Ball Squat and Sweep

Medicine Ball Squat and Swing.

Hold a medicine ball (3-10 pounds) and lower into a squat, taking the med ball towards the floor, if you can. Stand up and sweep the ball overhead, adding a toss if you want.

Lower and repeat for 1 minute.8

Front Kick With Lunge

Front kick with lunge

Take the right leg straight back into a lunge, going as low as you can or until you can touch the floor with the right hand.

Bring the right leg back in and then kick out with the same leg.

Repeat for 30 seconds on each side.9

Speed Skaters

Speed skaters with weights

Holding very light weights (optional), take a giant step or jump to the right, taking the left leg behind you and the weight towards the foot.

Do the move on the other side, now taking the right leg behind you and the weight towards the foot.

Repeat for 1 minute. 10

Squat Kicks

Squat Kick

Hold the hands up to guard your face and squat as low as you can, or until thighs are parallel to the floor.

As you stand up, bring the right knee up and kick the leg out, but avoid hyperextending the knee.

Squat and kick with the other side, repeating for 1 minute. 

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