Have a Ball with This Calorie-Torching Workout!

By , Jessica Smith, Certified Personal Trainer
Looking to have a little more fun with your cardio workouts? Then hop off the treadmill and get ready to mix things up with this routine that uses a small ball to amp up the moves and help you burn more calories in less time.
No ball handy? Try using a small pillow, holding both ends of a light dumbbell (I would recommend a weight under 5 pounds) or simply clasp your hands together to follow along with this full length, 30-minute workout video. Check it out on YouTube, or watch via the embedded video below! 


Like this workout? Be sure to subscribe at Youtube.com/JessicaSmithTV to access a full library of over 150 FREE full-length workout videos. New episodes air every Saturday at noon EST!
About the Author
As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit jessicasmithtv.com/shop to learn more about her fun, results driven programs for all levels of exercisers.

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CECELW 5/7/2021
definitely love it! Report
PICKIE98 5/7/2021
It is a great stretch exercise as well. Report
AZMOMXTWO 5/7/2021
thank you Report
LEANJEAN6 5/7/2021
This was a lot of fun! Report
NEPTUNE1939 5/7/2021
ty Report
Thanks. Report
RAPUNZEL53 5/7/2021
Great Report
MKLOMBARD333 5/7/2021
I didn't have a ball, so I used a Teddy bear instead. This workout was incredible! In my list of favorites/"go to" workouts now!!!
LIS193 5/7/2021
Thanks! Report
JANIEWWJD 5/7/2021
Thank you for sharing!!! Report
CECELW 11/12/2020
i do like this workout. You will really feel it in your core Report
BONNIE1552 7/30/2020
Thanks. Report
Thanks for sharing. Report
This sounds like a good workout Report
thanks Report
Nice to know what to do with the cardio ball. Report
thanks Report
Good workout! Report
Wow! We just used a ball in our aerobics class yesterday. Thank you very much for this one! Report
Whatever has to be done, it’s always your choice. ~ 5/12/18 Report
great workout Report
Excellent Report
good workout Report
Good workout! Report
Thanks. Report
I read this again today for a reminder. Always ready to try something different. At least once. LOL Report
Always good to find a way to "change it up" Report
I qpwant one! Report
Thanks Report
This is my very favorite workout of all time. I track it as low-impact aerobics. Thanks, Jessica! Report
For anyone who has tried POUND workouts, you could hold both Ripstix in both hands too. Report
I would count this as a 30 minute low impact aerobics. You can track that, but it won't be precise, but I wonder how precise any of the tracking really is. Everyone burns things differently. Report
It was a good workout. I used a 3 pound dumbbell which made the switching hands part of it difficult. I wish they would have added it to the workout list though so I could count the calories for it though. Report
How are you guys tracking this workout? Love it, but need to track it. Report
did this with my 8lb medicine ball (because that's what I have!) and it was fine. I do have some shoulder issues, so I followed the recommended modifications.
good workout!
I slept too late to get to Tabata at the gym this morning so this was a good start to my day. Report
I like it a lot and it really makes me want to get up and work with her, which I'm off to do right now! Thank you, Jessica! Report
I am going to try this one, but because of my knees squats and lunges are out, so I will just keep moving in place such as one of the first moves she was doing. I will wear my heart monitor so I can track calories. I may not be able to do 30 min, but I will do what I can to start. Report
I used a 3 pound weight. Lots of squats and big arm movements, so if knees or shoulders are an issue this might not be for you. I have a weak lower back and had trouble with it. Report
Is there any way to track this workout? Report
I just finished this great workout. Sure worked up a sweat even with modifications! Didn't have a ball so used a 3lb dumbbell. Thank you, Jessica Smith!!! Report
Might be one to try with modifications and having to stop after about 10 min. Can't do a 30 min. workout. Report
This is a workout I will have to try, may have to use the modifications in the jumping parts. We have a small ball that both my husband and I have used for physical therapy on our knees.. Just right!
Killer workout! LOVE Jessica Smith!! :D :D Report
I just finished this - what a workout! I couldn't do the jumping parts, but could do the modifications. Really worked up a sweat! Report
Those workout balls are incredible ! I have been applying this piece of equipment to my routine for over three now I do prefer weighted , just preference only four pounds - great for bridge-ups . So many variations can be accomplished with this ball ! Great thanks - :) Report