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What Is a Good Slam Ball HIIT Workout? Twenty Fast Minutes

HIIT means short bursts of hard work with short rests. A slam ball is a soft, heavy ball you throw down hard. Try this: 30 seconds of work, 30 seconds of rest, for 20 minutes. Use a ball you can slam 10 times fast. American Muscle & Fitness has a slam wall and turf for this.

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Part 1

How to slam a ball

  1. Step 1 Stand with feet shoulder width apart.
  2. Step 2 Lift the ball over your head.
  3. Step 3 Reach up tall.
  4. Step 4 Slam it to the floor in front of you as hard as you can.
  5. Step 5 Squat down and pick it up with a flat back.

Part 2

The 20-minute workout

Do 5 rounds of these 4 moves. 30 seconds on, 30 seconds off.
MoveTip
Ball slamsSlam hard, pick up with a flat back
Wall throwsSquat, then throw the ball high on the wall
Side slamsSlam to the left, then to the right
Mountain climbersHands on the floor, knees drive in

Part 3

Pick the right ball

Start with a ball from 10 to 15 pounds. Strong lifters can use 20 to 30 pounds. If you slow down a lot, go lighter. Speed is the goal. This is not a max lift.

Part 4

Stay safe

  • Warm up for 5 minutes first
  • Keep your face away from the bounce
  • Do not round your back to pick it up
  • Rest more if you feel sick or dizzy

HIIT is hard on the heart. If you have heart problems, ask your doctor first. Do HIIT two or three times a week at most.

Part 5

Try it here

Read our HIIT page to learn more. Pair this with a sled workout on another day. Book a free visit to see the slam wall.

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Questions

Common Questions

How often should I do HIIT?

Two or three times a week is plenty for most people.

  • Rest a day between
  • Lift on other days
  • Walk on rest days
  • Sleep well
What weight slam ball should a beginner use?

Start with 10 to 15 pounds. You should be able to move fast.

  • Speed first
  • Go up slowly
  • Flat back
  • Watch the bounce
Is 20 minutes of HIIT enough?

Yes. Short, hard work can be a great workout.

  • Warm up first
  • Cool down after
  • Push hard
  • Rest between rounds

Sweat. Grind. Repeat.

Be the best you can be.

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