Using the same equipment over and over can leave your workouts feeling stale. Plus, challenging your body in new ways is a great way to up your exercise intensity and increase the burn!

Using an exercise ball to workout increases the instability of your standard exercises to provide a new challenge for every muscle group. Now you're not only focused on lifting the weight but also maintaining proper balance throughout the movement. This means you will also be using your abs for many of these exercises as a synergist muscle to properly maintain balance.

This workout should take you just 30 minutes to complete and works your entire body! Each exercise should be performed in 2 sets of 12 reps with no more than 60 seconds rest in between sets.

Get ready to feel the burn!

1. Back Exercise: Swiss Ball Back Extensions

1. Lie on your stomach on a Swiss ball with your feet hip width apart against a wall for support or just on the floor. Put your hands behind your head as you would for crunches.

2. Raise your torso off the ball and hyperextend your back. 

3. Slowly return to the starting position.

2. Quads Exercise: Swiss Ball Squats

1. Place your exercise ball against the wall and stand facing away from the wall with the arch of your back against the ball.

2. Place your feet shoulder width apart with your toes slightly pointed out.

3. Bend at your knees and then your hips, lowering yourself until your thighs are parallel to the floor. 

4. Slowly return to the starting position. 

3. Chest and Triceps Exercise: Swiss Ball Dumbbell Chest Press

1. Lie back on a Swiss ball with a pair of dumbbells in your hands. Only your upper back and shoulders should be supported on the ball.

2. Bring your arms out to the sides with your elbows flared outward.

3. Press the dumbbells straight upward without locking out your elbows.

4. Pause and slowly return to the starting position. 

4. Biceps Exercise: Swiss Ball Bicep Curl

1. Sit up straight on an exercise ball with a pair of dumbbells in your hands.

2. Start with your arms extended with a slight bend in the elbows and the dumbbells near the floor. 

3. Lift the dumbbells up toward your chest.

4. Pause and then slowly return to the starting position. 

5. Hamstrings Exercise: Swiss Ball Hamstring Leg Curl

 1. Lie on your back on the floor with your legs fully extended in front of you and your feet resting on the top of a Swiss ball. 

2. Keep your shoulders on the floor and drive through your feet to raise your hips off the ground.

3. Bend your knees to pull the ball towards you. Continue as far as you can comfortably go. 

4. Pause and then slowly return to the starting position.

6. Abs Exercise: Swiss Ball Knee Tuck to Chest

1. Start in a plank position with your legs fully extended behind you and your feet resting on top of a Swiss ball.

2. Bend your knees towards your chest to roll the ball forward toward you. 

3. Once your knees are fully tucked under your torso, pause and then slowly return to the starting position. 

7. Shoulders Exercise: Swiss Ball Dumbbell Shoulder Press

1. Sit up straight on a Swiss ball with a pair of dumbbells in your hands. 

2. Lift the dumbbells up to shoulder height with your palms facing forward.

3. Push the dumbbells all the way overhead without locking out your elbows.

4. Pause and slowly return to the starting position. 

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