15 Minute Cardio Ball Workout

by Ashley Dale Grant | Sep 23, 2019 | HIIT, Members, Ugi or Slam Ball, Under 20 Minutes, Workouts | 35 comments

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15 Minute Cardio Ball Workout
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Alright Badass Queens, this is meant for those of you that are looking for an intense workout in a very short amount of time. Including the warm-up, it’s only 15 minutes. And even if you don’t have a ball, use can use the modifications below and really get a sweat on.

What you will need:

TKO or Slam Ball (could use dumbbell for 2 of the exercises)

Warm-Up:

A mixture of things for 3 minutes…just get moving!

Workout:

We’re going to be doing each exercise below for 50 seconds on and 10 seconds off for a total of 3 times.

Exercises:

Side-to-Side Squat with Ball Lift – Holding the ball (or dumbbell) at chest level, you’re going to do a side to side step squat + a ball/weight lift when you come back to centre.
Ball Slams– Self-explanatory! Just watch your form, and if you find your lower back hurts to grab the ball off the floor, just don’t drop it.
Modification without ball: Squat jumps or heavy squats
3 Sat & Pepper Legs + Lunge – Holding the ball (or dumbbell) at your chest level, you’re going to do 3 salt and pepper switches with your feet and on the 3 count, go down into a lunge. Best to watch the video for this one!
Modifications for knees: Skip the jumps and do alternating lunges instead.
Mountain Climbers – Place your hands on the ball or ground, keep the abs in tight, and alternate bringing those knees in towards your chest.
Modification: Use your knees Queen!

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching

Make today badass,
Ashley

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35 Comments

Tamiah on September 23, 2019 at 7:40 am

The sweat is dripping down my back and everywhere else for that matter! I literally ripped my shirt off for cool down because it was too hot! I did it without a ball even and whew!! Thanks so much!
Reply
- Ashley Dale Grant on September 23, 2019 at 4:30 pm
  
  Right on!! I love hearing that I get people naked. You’re most welcome lady!
- Sandra T on September 28, 2021 at 7:14 am
  
  Intense! Done!
- Ashley Dale Grant on October 1, 2021 at 7:10 am
  
  Nice work!!
Ashsavage on September 23, 2019 at 10:04 am

All done
Reply
- Ashley Dale Grant on September 23, 2019 at 4:29 pm
  
  Yay!! Way to go Momma!! How have you been feeling?! How many months are you now?
Brit85 on September 23, 2019 at 1:49 pm

I gotta say, as a beginner and as an asthmatic who really struggles with cardio, these “speed” workouts are almost impossible. I’d rather a 20 minute workout take me 2 hours to complete, than have a 15 minute workout that I can only do half of. I’m soaking wet and flushed…but I feel like I didn’t get a full work out cause I had to keep stopping and then the exercise would change. I guess I just have to let myself get stronger over a long period of time? Still feeling defeated.
Reply
- Tanny1107 on September 23, 2019 at 3:47 pm
  
  I loved this one…these are my types of workouts…short and sweet, but challenging and sweaty!
- Ashley Dale Grant on September 23, 2019 at 4:27 pm
  
  Mine too!! I’m glad you enjoyed it lady!
- Ashley Dale Grant on September 23, 2019 at 4:29 pm
  
  Hey! Our workouts aren’t for everyone, that being said, we never encourage people to keep up with us. Especially at the beginning. Go at your own pace, challenge yourself and if you enjoy it….stick at it. If not, it’s important you find something you enjoy so you stick with it ;)
julieboak on September 23, 2019 at 4:58 pm

the sweat is a dripping!!!!! Loved it, short but challenging :)
Reply
April Patch on September 23, 2019 at 5:23 pm

I am back baby!! What a great short one to get back into it! Cameron and I are working together through these here forward. He struggled today, but the best part about that is in a few months he will be able to see how much he has gained! And…. I will too! XO
Reply
Dperrott on September 23, 2019 at 5:40 pm

First solid workout I’ve had in a while due to medical stuff and aches and pains….glad to say I was able to do this….dripping and sweaty and now full of adrenaline! Bamm!
Reply
Rebeca Olivares on September 23, 2019 at 6:11 pm

Super sweaty, thanks for a quick yet efficient workout!
Reply
Jennifer Wiggans on September 23, 2019 at 7:06 pm

Holy shit! Thanks lady
Reply
Kate Stock on September 23, 2019 at 7:09 pm

It’s like you knew exactly what I needed today! Thanks lady!!!
Reply
- Ashley Gabel on September 7, 2020 at 2:51 pm
  
  Awesome short but sweaty. Thanks Ash
- Ashley Dale Grant on September 10, 2020 at 3:26 pm
  
  Anytime boo!
Lisa Zapfe on September 25, 2019 at 2:33 pm

Holy sweat!
Reply
- Ashley Dale Grant on October 1, 2019 at 8:25 pm
  
  Your sweaty selfie made me damn happy last week. Keep it up Momma and enjoy the new 24 minute 100 rep drop set one from this week!
Nicole Smith on September 26, 2019 at 11:06 am

One sweaty Betty over here!
Reply
- Ashley Dale Grant on October 1, 2019 at 8:25 pm
  
  ??
janchoi on September 28, 2019 at 12:15 pm

still did it after seeing all the after photos….does that give me brownie points? lol
Reply
- Ashley Dale Grant on October 1, 2019 at 8:20 pm
  
  Sure does!! Or eat the brownie!
Angelique Ashwin on September 8, 2020 at 6:59 am

Schweaty! Thanks!
Reply
- Ashley Dale Grant on September 10, 2020 at 3:24 pm
  
  That’s what I like to hear!!
April Patch on September 8, 2020 at 7:40 pm

Done!
Reply
- Ashley Dale Grant on September 10, 2020 at 3:27 pm
  
  You’re amazing!!
Amanda Savoy on September 11, 2020 at 10:38 am

Omg those salt and pepper legs!!!
Reply
Jennifer Wiggans on September 12, 2020 at 1:50 pm

That was nuts!
Reply
julieboak on September 27, 2021 at 5:33 pm

First intense workout in over a week (been fighting a doozy of a cold so last week I stuck with gentle movement). I had to take the modification for the salt and pepper lunges, but I’m sweaty and feeling good!
Reply
- Ashley Dale Grant on October 1, 2021 at 7:10 am
  
  That’s fantastic Julie! Way to go. Glad you’re feeling better this week.
SHERRYEKSTROM on September 28, 2021 at 11:18 am

Woowee I did Kaylie’s mini band workout just before this and I’m done! This is a goodie!!
Reply
Jennifer Wiggans on October 1, 2021 at 6:18 am

Dripping sweat!
Reply
- Ashley Dale Grant on October 1, 2021 at 7:08 am
  
  You’re a machine! Happy Friday Jen!

15 Minute Cardio Ball Workout

35 Comments

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