Swiss Ball Workout for Beginners

Got a swiss ball? You’ve done workouts before and now you’re ready to incorporate the swiss ball into your training? Got a set of dumbbell, or even soup cans? Perfect. This is a great starting point.

Since you didn’t workout with a swiss ball before, the exercises will be kept basics, but the format advanced. This is a HIIT workout. Get your interval timing ready.Workout Instructions

Set interval workout timer to 50 seconds work and 10 second rest. The 10 second rest is not really rest it’s to give you enough time to switch positions and get ready for the next exercise.

The reps aren’t listed because your goal is to get as many reps into 50 seconds as possible, safely and properly.

Beginners Swiss Ball HIIT Workout

  • Swiss Ball – Dumbbell Chest Press
  • Swiss Ball Squat – on Wall
  • Swiss Ball – Seated Shoulder Press
  • Swiss Ball Crunch
  • Swiss Ball – Dumbbell Pullover
  • Swiss Ball Hip Bridge
  • Swiss Ball Deltoid Row
  • Swiss Ball Jacknife
  • Swiss Ball – Seated Bicep Curls

Rest 1 minute, repeat 2-3 more times.