Get ready to BURP..eee Challenge yourself with this HIIT workout (high intensity interval training). It will get you moving as fast as you can to maximise your calorie burn. If you are looking to take your training to the next level this is a great way to start.

Slam Ball @ 9 Kgs & Burpee

Complete 12 Repetitions of each exercise then, 10, 8, 6, 4, 2 as fast as possible.


Challenge yourself to between eight and twelve minutes to complete the 12 repetitions.

Mix it up

Try a squat press / thruster as an alternative for the slam ball – have one of the crew check your technique for these.
Opt to burn some calories instead of repetitions s on the air assault bike to replace the burpees  ie 12 calories for 12 reps.

Slam balls ready to go on a rack

  • Wide feet are ok on the burpees on the way down.
  • Do a full range squat with chest up when picking up your slam ball.
  • Get the most by taking the slam ball as far as you can reach and then launch it back to the ground at full force. Get angry.
Trainer note

This one is designed to get you working.
Just starting out? Take it at an easy pace and challenge yourself to get as far as possible through the workout and build from there.

More workout inspo?

Why not visit Ryan’s page on the Mingara One Fitness website where you can find more workouts like these.