Aerobics, Cardio, Exercise, Full Length 30-Minute Workout Video: Cardio Ball Blast

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Burn fat and calories - without the boring treadmill! Get ready to have a ball with this fun, 30-minute cardio session that mixes things up with the use of a small ball during the workout to amp up the moves and help you burn more calories in less time.
Level: Intermediate
Equipment: 1 small playground (Pilates) ball or pillow; or a light medicine ball (anything over 5 pounds is not recommended)
Intensity: Moderate to High
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[@Jessicasmithtv]

Wow everybody! I am so impressed with all of your check ins - love that you all did such a great job with Day #1 of our challenge! And I love how creative you all got with your 'ball' options :-) Peanut and I give each one of you two thumbs up for today's workout!

[@karenlavoie8034]

Love cardio in the morning! Good morning world! Hope it's a happy day!

[@ArchanaSharmaBB]

Yes please! More ball workouts!! This one is an all-time favourite ❤️❤️

[@kathymills1925]

That was harder than I thought it would be! Great workout! I will use this again when the challenge is over. I'll get myself a Pilates ball. I used a 4lb medicine ball and a 3 lb. weight to pass it on the back lunges. I mixed in some of the low impact moves, so thank you for including those! Loved how you kept it real and kept going during the ball mishap. Happens to all of us! Thanks Jessica!

[@madelinebarton1618]

PLEASE make more ball workouts. This is my favorite by far.

[@venturegirl2331]

Madeline Barton Yes I agree. More ball workouts woo-hoo!!!

[@dralison77]

Yes, I agree too! Please do more videos with the soft ball like this one 😍💕👍

[@The10green10]

day 1 done, my shoulders were really tight this morning this workout really has freed them up. They feel great now.

[@tarageiger9217]

That moment when you realize that you can hang with an intermediate workout 💪

[@parileseadams]

Good thing I did not throw out my bender ball. I can't wait to start this tomorrow! I added all the workouts for the week in a Fall Challenge folder!

[@kaytee5569]

The great thing about coming back to workouts is seeing an improvement. I remember when I first did this workout last year I found the cardio quite intense and I couldn't lunge low enough/quickly enough to get the ball under my leg properly. Today it seemed so much easier! Thank you Jessica!

[@kimgibson4050]

Day 1 finished. What a way to end a long weekend!

[@CeCeW51]

Fun work out...I goofed. I saw this posted last night. I did the workout because I thought it was day 1. Technically today is day 1. I'm sorry for the confusion. This workout is really challenging. I love the workout. I feel sweaty and energized! I used a non weighted medicine ball. Thanks Jessica.

[@lhlady517]

I echo what I see here, a sweaty mess, but oh, does it feel good. This is my new favorite. What a workout. Thanks so much.

[@Rcorkie]

Day 1 done here in Ireland!!! I used a pilates circle instead! Thanks a million!!

[@paulaevans3860]

First time I have done this one, but it won't be the last! I'm a sweaty mess and it feels fantastic! Thank you Jessica!!

[@hilaryk4326]

Day 1 of the Fall Fitness Challenge complete...but I chose to do your "Total Body Sculpting Resistance Band Workout." Great workout. Thank you, Jessica!

[@atompztim3201]

An awesome workout. It's cardio and helps you sculp your body at the same time. Do it at least once a week. Thanx

[@karenlavoie8034]

Day one of the fall challenge complete! Feeling great!

[@alisonrichards3939]

Day 1 completed! That was really fun. Thanks, Jessica!

[@juliekoerber]

Day 1 done! Thanks for the fabulous workout and challenge. Excited to stick with the program!

[@juliesparks6320]

This was fun... really got my heart pumping! The ball I used was a little too big to hold one-handed, but all the others were in my sleeping 5yo's room. :) Day 1 complete!

[@CindyCantrell]

Great workout! I used a 3lb medicine ball and it was more than enough. I loved the intensity too. The length of active rest was just right! Thank you so much for sharing :)

[@lynneirelandknight7466]

Loved this! Kicked it up a notch with a 6lb medicine ball, nice and sweaty!

[@mountaingirlbrook]

Done! Sweaty mess I am!! I have a 6 lb medicine ball, so this was tough! Had to drop down to a 4lb hand weight for a few reps, but then finished off with the ball! Feeling proud and accomplished! Did the stability ball workout before this, catching up from missing the last two days. :) thanks! This was a super fun cardio, the time just flew by!!

[@Jessicasmithtv]

Great job!

[@dclomenzo]

Day 4 complete! Love the subtle and concentrated ab work on this one. Thx!

[@Jessicasmithtv]

Nice job!

[@jameelahahmad1097]

Day one down!!! I loved the summer challenged and i'm super excited about this one!! For a thirty minute workout I am dripping sweat. Thanks so much Jessica.

[@lindabertolini5851]

Hi Jessica! This is my first challenge workout ever! I have been doing your workouts for some time now on my own. What a sweatfest, lol. Great ab work! I have today off (Happy Labor Day) so I was able to do this in the morning. I used a pillow since I don't have the ball, This helped with the under the leg moves by grabbing the material. See you tomorrow :)

[@weesadtomato]

Workout #1 done! Loved the ball work....awesome way to start this challenge!

[@timeakovacs970]

First workout done. I have no ball, so I used a dumbbell (1,5kg). Wow, how sweaty I got! It was fantastic. I love it! :-)

[@MxFrogtoes]

This was a fab workout. I only did it with my toddlers giant tennis ball but was surprised at how intense the workout actually was. The ball really helped in making me focus on my form. I also love this for the ab moves as my core is still weak and upper abs still split so floor work is too risky, but I could really keep my belly tight during this workout and felt it engage which was a wonderful feeling. Your workouts always make me feel good, so thank you!

[@Jessicasmithtv]

MissFrogtoes Yay - fantastic! Glad you could really feel the work :) Way to go!

[@taanzaa40]

Wow thoroughly enjoyed this workout. I find your uploads seem to precisely target the areas I need to work! Thanks so much for these fantastic uploads!

[@debbiebeeman5276]

Really liked this. Today I thought I was going to add abs but not needed as I feel my abs today. looking forward to the Fall challenge. 30 mins is perfect for me on work days..

[@Robinett973]

Day 8 completed. This is one of my very favorite workouts, although I love them all. It just makes me feel so good every time I do it and I really feel the abs. Great cardio, too! I'd love to see a new workout similar in style and length. Thanks!

[@Jessicasmithtv]

Yay! Thanks Robin :)

[@lindalou2839]

Did day 3 and 4 today (I worked out yesterday as well, but did a 50 minute boot camp interval training DVD). Love working out, so glad I have made it part of my regular routine!

[@Jessicasmithtv]

Nice work!

[@myrgo1648]

Jessica and Peanut are giving me life. I’m working out 4-5 days a week again thanks to you both :-) I feel great!

[@nolenharris9482]

Fall Challenge 2014 - Day 4 complete...great workout! The sweat is really pouring off of me, and I modify some of the moves to avoid lower back pain. Getting the workouts done in the early a.m. before work ensures I don't miss a day, and I'm energized throughout. I hope everyone is enjoying the Challenge as much as I am. Have a great day!

[@kathymills1925]

Fall Challenge Day 4 complete. Did this and belly, buns, and thighs yoga since I didn't get to workout yesterday. I really like this one. I kept dropping my ball (I have a ball similar to the one you used) on those "knee lift passes", but I kept going. Thank you Jessica.

[@Jessicasmithtv]

Kathy Mills Way to power through! Great job :)

[@andreababbin305]

Day 1 complete! Thanks for another great workout!

[@valeriestephenson9219]

Great workout. Used a weighted ball for the first 2/3. Love working out with you.

[@song.of.crystals_1649]

Day 1 workout completed!!! Woo, it felt good too!

[@ulh96]

Day 1 done. Great standing abs workout. Greatest challenge for me was powering through my slow wifi connection in my room. But I was able to finish with some sweat. I'm going to add Ballet Body today b/c I love ballet workouts.

[@cheekwoo]

Day 1 down! Loved this workout it was so much fun :)

[@nancyocken4241]

Great workout. My 5 lb. ball was too heavy so I used a yoga block...worked perfectly! Thank you!

[@nomadfamily2012]

wow....that was really tough. Good job! Thanks for your positive and happy disposition. It does make it easier for me to keep going and not quit when my body is screaming at me.

[@ericapabis7828]

Woohoo great workout! Thanks Jessica...day 1 done!

[@jf8240]

Great way to start my day! loved it! Thanks so much!

[@kayleighangelk]

Day 4 of the fall workout challenge done really had to push to motivate myself today. But feel great now it's done 😊 thanks for another great workout xx

[@pitbullmomma721]

I did Day #4 today, because I will be unable to do it tomorrow. Wow, can I feel my abs. Never thought playing with my grandkids ball could work up such a sweat. I did both Day #3 and #4 today. Hope I can get out of bed tomorrow. Lol

[@Jessicasmithtv]

Alexis Shirey Love it! Great job today :) (and if you are sore tomorrow, check out this vid for some tips: kzbin.info/www/bejne/oKuvp6ZqgbJ_r7M

[@cristina_UK]

London calling: workout no. 1 done! It was great! :-)

[@saphirebrannnicol9398]

I loved the ball workout I'm different making it part of my routine thank you making the workouts fun and I always feel good at same time

[@hungariangirl896]

Done with the first workout...this was great! Can't wait to try more of your videos. Greetings from Budapest :)

[@mariaapmorais]

Thank you Jessica! I love it.

[@JanessaElizabeth]

Really loved this workout!! Finally another use for this squishie yoga ball!!! Any thoughts on doing a 10-15 minute seated ab routine with this ball?? Or pilates/yoga with the ball?? Would be awesome for traveling with small spaces.

[@leighanne6364]

Done. Loved it. I actually have a ball and yes it was fun.

[@lisaroether5359]

Awesome!!! Even when I was doing those awful jumping jacks and scissors at the end...I feel awesome...thanks!!!

[@lisaande51]

This is one I come back to regularly in my Favorites! I feel it does my whole midsection and not concentrating on just one area. I agree with Suzanne, it great to do between strength training days, I love your Met Con 5 too!

[@Ms02011968]

Hello Jessica, I have just finished work and I loved the workout with the medicine ball. You're a good instructor and also nice I saw you lose the medicine ball, and I thought: Even Jessica is human! My goal is to lose 3 pounds and particularly my belly. Greetings from Italy. annarita

[@ch6168]

WOW! Great workout! Thanks Jessica.

[@marie-annickbordeleau4194]

YEAH!!! Happy fall challenge start everybody!!! That one was hard!! I loved the squat chops with a jump! See you tomorrow!

[@chelseag48]

I sure feel great after that work out but SHEESH my whole body is sore. I only have a 6 lb medicine ball and it is pretty tough! BUT!! I can finally do the lunges with the pass under!! Still struggle with the pass on the knee lifts tho but making progress. Not only am I toning up but my coordination is getting better! :P Thanks again Jess!! Day 8 complete!! :D

[@Jessicasmithtv]

Awesome! Nice job!

[@nebulaentertainment3404]

Great workout. Easy to follow. Please try to do more workouts with the ball or even another one with a towel.

[@jadeskys8292]

#springahead challenge day 4 done. I have my tap class tonight to finish out my "walking" portion.

[@Jessicasmithtv]

Amanda Hidrogo Nice work! Have fun in tap class - that's awesome :)

[@NightWolfWish]

This one is so great to do..it makes the moves fun :) Thanks Jessica!

[@lauraschmuck5565]

As soon as you dropped the ball I dropped the ball and couldn't continue because I was laughing so hard. This was a lot of fun and thanks for making me laugh too!

[@ylamaeki]

Day 1 done finally! I fell off a horse just before the challenge started. My body felt really stiff and i let it heal for couple days. But i will catch up :)

[@cinnylac]

Great workout, I think I will do it again later. Thanks jessica

[@ernievandy]

Awesome workout! Day 1 completed! Felt the burn and sweat. :)

[@gosiakowalsky7626]

Done :) It was hard but thanks for this great workout Jessica!

[@claremathias7002]

just found this workout, i loved it 😁😘

[@daisyjae6697]

Love this workout!! Its one of my faves of yours! I used a 3 pound weight and I could really feel it in my abs.

[@carriesimpson4899]

Whew! Day 4 Done. Great workout!!

[@Jessicasmithtv]

Carrie Simpson Way to go!

[@meld2]

Only completed 15min of the workout. My 3 yr old is sick so Im basically a walking zombie from lack of sleep. I did enjoy the workout though and am proud of myself for making an effort to workout :-)

[@jessicalane1355]

Day 1 complete!

[@JessRz]

Missed a day but did both today :)

[@pattibaker8645]

Fun workout! I didn't have a ball so I used a light dumbbell.

[@tracic3294]

Super fun workout! Love ball workouts...keeps my mind off the sweaty mess I am! ;)

[@Jessicasmithtv]

Yay!

[@kaydeewash]

Day four done. Had to take some of the movements slow. This one felt really fast for some reason. Off to finish the night with some punches. Thanks #jsfittv !

[@Jessicasmithtv]

Kadee W Great job!

[@fraulilly6213]

Fall Challenge, day 4: check. Now my muscles are kind of sore but I'm happy that I made it. Sometimes a little bit slower than you but that doesn't matter I think. A nice Sunday to all of you. :-)

[@Jessicasmithtv]

FrauLilly Great work! And yes, you are right, a little slower is just fine! make it work for you..we're in this for the long haul so we don't want to overdo it :) Keep up the great work!

[@dancer4j]

Finished. Used a 3lb weight. That was tough! Sweaty mess, love it!

[@carriebergengeisel]

Such a creative workout, I love it! Great cardio and ab exercise!

[@alenadurdilova7110]

After this workout #4 I think I don't know.. It was hard for me, but I'm so happy that I have done.. So see you tomorrow, I'll hope it'll be easier than this.. Thanks

[@Jessicasmithtv]

Feel free to take the workouts at your own pace Alena.. Take breaks when you need to and use the modifications when you need them 👍👍😄

[@Ariana2809]

yay! done! that was a great one, ty Jessica :)

[@lisarouff3502]

This was a fun workout! Except for the part I missed when I was trying to pry the ball out from under the table after I dropped it and it rolled away

[@ohiogal6763]

Excellent day 1

[@Sequoyah_7]

Fun and fabulous workout :)

[@sillybeeful]

Great fun... Thanks girls🌺

[@patricias1925]

Still love this one 🎉❤ #thankyou

[@LisaVanGemert]

Okay everyone, don't let that sweet pink ball fool you into thinking this is a kinder, gentler workout. It's tough!!! Don't worry if you don't have a ball - it works great just airballing it. I tried it with a weighted ball, but couldn't get the range of motion I wanted, so I just pretended, and it worked just fine. So fine, in fact, that I'm typing this trying to keep the sweat from dripping onto the keyboard!

[@jlynnhiggins]

Day 4 - This work out flew by. Love the sweat!

[@jade.jarvis.fitness]

Great workout! Who knew exercising with a pillow could be so exhausting?

[@bethwelser6776]

Great workout. Only 19 days to go :)

[@CamdenSmithNaples]

My off the bandwagon day. Realized I could barely get thru this which means I am way off the band wagon lol. I had to do so much cardio this week to make up for not lifting due to a strain in my medial tricep darned stabilizer muscle for all upper body that this workout....was my I don't want to workout workout lol. Thank god for peanut's butt which makes me chuckle so I did something today :)

[@mildmyle]

Done. Great workout, thanks :)

[@stayseaLY]

Loved this!!! Thank you😃

[@shaepearce9091]

cool cant wait to get started

[@lynnmalik4485]

getting back at it after a week of vacation. :)

[@Jessicasmithtv]

Lynn Malik Welcome back! :)

[@linf8261]

Great workout. Not so easy!

[@angelajohnson8174]

Day 1 completed.

[@ashwill429]

Did it! Woohoo!

[@bornearth]

okay work out # 1 is done!

[@stiofaininnichlerigh8168]

Please please please please please do more ball blast