How Many Calories Can You Burn Using a Weighted Exercise Ball?

How Many Calories Can You Burn Using a Weighted Exercise Ball?

If you’ve ever picked up a weighted exercise ball during a workout, you probably know it’s a deceptively simple piece of equipment. It looks small, compact, and easy to handle, but the second you start moving with it—squatting, twisting, or slamming—you feel your heart rate soar. That’s because the weighted ball is one of the most effective calorie-burning tools you can add to your home workouts.

In this guide, we’ll explore how many calories you can burn using a weighted exercise ball, what factors affect that number, and which exercises torch the most fat. We’ll also share a sample 20-minute workout that can leave you sweaty, strong, and satisfied—all without stepping foot in a gym.

Why the Weighted Exercise Ball is a Calorie-Burning Power Tool

Unlike traditional weights or machines, a weighted exercise ball is designed for dynamic movement. You’re not just lifting—you’re twisting, rotating, and stabilizing your core, which engages more muscles and burns more calories.

Here’s why it’s such a calorie-burning powerhouse:

• Compact & versatile – You can work your entire body with just one ball.
• Strength + cardio in one – Exercises like ball slams or squat-to-press elevate your heart rate while building muscle.
• Engages stabilizers – Your abs, obliques, and back work overtime to control the ball’s movement.
• Perfect for small spaces – You don’t need a gym or bulky equipment.

Think of it as your all-in-one calorie crusher.

Factors That Impact Calorie Burn

Of course, not everyone will burn the same number of calories during a workout. Several factors come into play:

• Body Weight & Fitness Level
  Heavier individuals generally burn more calories performing the same movement than lighter individuals. Beginners may also burn more as their bodies adapt.
• Exercise Intensity
  A casual set of Russian twists won’t torch as many calories as explosive ball slams or squat jumps with a ball.
• Workout Duration
  The longer you go, the higher your total calorie expenditure. Even 15–20 minutes can be enough to break a sweat.
• Ball Weight
  Heavier balls increase resistance, which boosts calorie burn—but form and safety come first. Beginners should start light.

Quick Range: On average, a person can burn 200–400 calories in just 30 minutes with a weighted exercise ball workout, depending on intensity.

Top Weighted Exercise Ball Exercises and Their Calorie Burn

Here’s a breakdown of some of the most effective moves you can do with a weighted exercise ball, along with their estimated calorie burn per minute:

Exercise	Calories Burned/Minute (Approx.)	Primary Muscles Worked
Squat and Press	8–10	Legs, shoulders, core
Russian Twists	6–8	Obliques, abs, lower back
Ball Slams	10–12	Arms, shoulders, core, legs
Weighted Lunges with Rotation	7–9	Quads, glutes, obliques
Plank Pull-Throughs	5–7	Core, shoulders, stability

Let’s look at each exercise more closely:

1. Squat and Press
Hold the ball at chest level, squat down, then explode upward pressing the ball overhead. This total-body move is both strength and cardio.

2. Russian Twists
Sit with feet off the ground, holding the ball at your chest. Twist side-to-side for an ab-burning move that doubles as a calorie torch.

3. Ball Slams
Lift the ball overhead and slam it to the ground with power. This high-intensity move gets your heart pumping and works nearly every muscle.

4. Weighted Lunges with Rotation
Step into a lunge while holding the ball, then rotate your torso over your front leg. Great for the legs, core, and balance.

5. Plank Pull-Throughs
Start in a plank with the ball on one side. Reach across, drag the ball under your body, and repeat. A sneaky move for abs and shoulders.

Sample 20-Minute Calorie-Blasting Workout

Want to see just how quickly the weighted exercise ball can fire up your metabolism? Try this simple circuit:

• Warm-Up (3 minutes): Arm circles, bodyweight squats, light cardio.
• Circuit (repeat 3x):
• 45 sec Squat and Press
• 45 sec Russian Twists
• 45 sec Ball Slams
• 45 sec Lunges with Rotation
• Rest 60 sec
• Cool-Down (2 minutes): Light stretches using the ball.

Total Burn: Depending on your weight and intensity, expect 180–300 calories in just 20 minutes. Not bad for one compact piece of equipment!

Extra Benefits Beyond Calorie Burn

Yes, burning calories is great—but the weighted exercise ball does much more than that:

• Strengthens the core – Almost every exercise engages your abs.
• Improves balance & coordination – Dynamic movements challenge stabilizers.
• Low-impact – Easy on joints compared to high-impact cardio.
• Fun & motivating – More engaging than repetitive bodyweight moves.

It’s not just about weight loss—it’s about building a stronger, healthier body.

Choosing the Right Weighted Exercise Ball

Picking the right ball matters for safety and results. Here’s a quick guide:

• Beginners: 4–6 lbs for learning proper form.
• Intermediate: 8–12 lbs for a challenging workout.
• Advanced: 14–20 lbs for power and strength-focused moves.

The grip, size, and durability also make a big difference. That’s why a Multipurpose Weighted Medicine Ball is a fantastic choice. It’s designed for both explosive moves like slams and controlled strength exercises, making it ideal for calorie-burning workouts at home.

Final Thoughts: Burn More, Sweat Less, Have Fun

So, how many calories can you burn with a weighted exercise ball?
The answer: a lot—200 to 400 in just half an hour, depending on your intensity.

But beyond numbers, what makes the weighted ball so effective is its versatility, portability, and ability to keep your workouts fun. Instead of dreading another treadmill session, you can slam, twist, press, and squat your way to strength and fat loss.

If you’re ready to add this calorie-burning powerhouse to your routine, start with a high-quality option like the Multipurpose Weighted Medicine Ball. Compact, durable, and effective, it’s the perfect tool to transform your home workouts.

Time to grab your ball, hit the floor, and start torching those calories. Your body—and your future self—will thank you.