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Cardio · Medicine Ball
Med Ball Slam Burpees
Med Ball Slam Burpees is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the shoulders, abdominals and quadriceps assisting. It needs a medicine ball. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Medicine Ball
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Full Body
Secondary muscles
- Shoulders
- Abdominals
- Quadriceps
- Chest
How to do Med Ball Slam Burpees
- Stand holding a medicine ball overhead.
- Slam the ball to the floor in front of you.
- Place your hands on the ball or the floor, jump your feet back into a plank, then jump them back in.
- Pick up the ball, stand and lift it overhead into the next rep.
Form tips
- Use a slam ball that doesn't bounce.
- Keep your back flat when you pick up the ball.
Med Ball Slam Burpees alternatives
More cardiovascular system exercises
Med Ball Slam Burpees FAQ
What muscles does Med Ball Slam Burpees work?
Med Ball Slam Burpees mainly works the cardiovascular system in the cardio. The shoulders, abdominals, quadriceps and chest work as secondary muscles.
What equipment do you need for Med Ball Slam Burpees?
You need a medicine ball.
How many sets and reps of Med Ball Slam Burpees should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Med Ball Slam Burpees good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Med Ball Slam Burpees burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Med Ball Slam Burpees?
Other exercises for the cardiovascular system include Burpees, Half Burpees, Gym Elliptical Machine Normal Speed and Agility Ladder Advanced Single-Leg.
For developers
Use Med Ball Slam Burpees in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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