This Medicine Ball Tabata is a great short, high intensity workout, focused on the upper body. Pick from 4 different tabata’s, perfect on their own or combined with a short cardio workout. 

medicine ball tabata


Happy Friday Friends!

It’s time for another workout today! Last week, I shared 13 of my favorite medicine ball exercises. Because, if you remember, the Modality of the Month for November is medicine balls! This is our first workout of the month, a medicine ball tabata.

Tabata’s are a form of a high intensity interval workout. It includes short, high intensity intervals, with a shorter rest period. This allows for a great EPOC and tough workout. A normal tabata should be done at least 95% of your max. However, in my classes, and if you choose to do more than 1 of the tabatas below, I will recommend you lower your intensity slightly.


  • Timer (I don’t go anywhere without my MiniMax) or Phone/Watch
  • Medicine Ball
  • Mat


Set the timer for :20 sec work, :10 sec rest, for 8 rounds. You will want to rest 1-2 minutes in between tabata’s.


Pick one or two tabata’s, depending on your workout for the day. If you do all 5, cut the intensity down to 75-85% of your max.

Upper body Medicine Ball Tabata upper body medicineball tabata


  • PUSH-UPS: See my tips for push-up mastery.
  • BURPEES: Standing upright, with shoulders back and down, come into a squat, bringing hands in front of your on the ground. Either step or jump both legs back into a plank position, immediately lowering down, touching chest to ground. Push back up, keeping core contracted, snap hips and jump or step feet back up towards hands, coming back into squat position. Drive through heels and jump up.
  • LUNGE W/TRICEP EXTENSION: Stand upright with ball overhead, pelvis tucked. Move into a reverse lunge. As you lower down into the lunge, hinge at the elbows for an overhead tricep extension. Raise ball overhead as you stand.
  • LUNGE JUMPS: Come into a lunge stance and lower, bending knees. Explode up out of the split lunge, switching legs, and landing back in a lunge position. Jump up again, this time, back into the squat jump.
  • OBLIQUE PASS: With ball at chest, stand perpendicular to wall, a few feet out, with shoulders back and down and pelvis slightly tucked. Straighten arms as you move ball out in front of you. Throw the ball to the wall, with force, using obliques to brace yourself.
  • SKATERS: Coming into an athletic stance, jump from right to left, landing in heel. Squeeze glutes and inner thighs. Once you get a rhythm down, try to pick up the pace.
  • SQUAT W/SHOULDER TO SHOULDER PRESS: With medicine ball on the left side of your head, resting lightly on the shoulder, roll shoulders back and down, keeping pelvis slightly tucked. As you perform a squat, move the ball from the left side of your head to the right. As you stand from the squat, bring left knee up as arms bring the ball to touch in the middle. As you lower into a squat again, ‘rainbow’ the ball over to the left side. Bring right knee to left side as ball touches knee.
  • BB SQUAT: Stand upright with pelvis tucked, shoulders back and down, and ball at chest. Jump down into a squat, touching the ball to the ground, as if you are dribbling. Jump up out of the squat, lifting ball overhead, as if making a jump shot. Return to start and repeat.

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Linking up with the fab Jill today!

Thanks to The Hubs for taking my photos yet again. We did all these at once, so he was ready to be done by the end! Now that it’s getting cold, I’m not sure if I’ll be able to use the fun brick wall anymore. I hate the col.

So, I saw Hunger Games last night and it was AMAZING! Seriously, so good.

What is going on with you this weekend? Can you believe it’s Thanksgiving next week?! Just means my birthday is even closer!!

Are you a fan of upper body workouts?