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Ready for another great medicine ball workout ? This one is a bit more intense and burns a lot of calories but can still be done at home (no throwing or slamming required). For this HIIT workout I have used a 4kg ball but any weight that you feel comfortable with would be fine. Get ready to feel some burn in your abs!! A med ball (also known as heavy ball, medball or exercise ball) is a great tool for anyone's full body fitness routine. It can be especially beneficial for any type of strength training and in particular, core strength training. In this video, I am combining a series of exercises which are easy to follow and activate most muscle groups in your body.