Do you want to burn fat with only 5 exercises? This 5 exercise routine is great for fat loss and toning. It’s designed to help you build a rock solid core, burn fat and improve your sports performance. The best part: All you need is a medicine ball to do this workout any place, any time.

Perform this routine 3 days a week. Use a 3kg, 4kg or 5kg medicine ball. Do 20 reps of each exercise in the order shown. Complete the routine as a circuit, doing 1 set of each movement in succession and without resting.

Related article: The Total Body Medicine Ball Workout To Burn Fat

1. Rocky Solo

Rocky Solo

How to:

  • Sit on the floor with your legs straight and hold the ball with both hands just above your lap [A].
  • Twist your torso to the right and place the ball behind you [B].
  • Then twist all the way to your left, pick up the ball, and bring it back to the starting position [C].
  • That’s 1 rep.
  • Do 10 reps.
  • After this, immediately do another 10, this time by twisting with the ball to your left.

2. Toe Touch

Toe Touch

How to:

  • Grab the ball, lie on your back and raise your legs so they’re straight and perpendicular to the floor.
  • Hold the ball above the top of your head with your arms straight [A].
  • Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes [B].
  • Lower yourself back to the starting position.
  • That’s 1 rep.

Related article: Add Serious Size To Your Shoulders With This Workout

3. 45-Degree Twist

45-Degree Twist

How to:

  • Grab the ball and sit on the floor. Lean back at a 45-degree angle, raise your legs off the floor and hold the ball with both hands in front of your chest, your arms straight [A].
  • Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right [B].
  • Then rotate to the left.
  • That’s 1 rep.

4. Suitcase Crunch

Suitcase Crunch

How to:

  • Lie on your back with your legs straight.
  • Use both hands to hold the ball above your head and barely off the floor [A].
  • Simultaneously raise your torso and bend your right knee towards your chest, as you bring the ball over your knee and towards your foot.
  • Repeat but reverse the  movement, this time bending your left knee [B].
  • That’s 1 rep.

Related article: Extremely Effective Bodyweight Exercises for Fat Loss

5. Diagonal Crunch

Diagonal Crunch

How to:

  • Grab the ball and lie on the floor with your legs straight and spread wide.
  • Roll onto your right hip and hold the ball with your arms straight at 10 o’clock, above the top of your head [A].
  • Then raise your arms and torso, and touch the floor with the ball between your legs [B].
  • Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o’clock above your head [C], before repeating the movement.
  • That’s 1 rep.