Stability ball exercises create a unique physiological challenge that engages a significant number of muscles. Using more muscles during a workout increases the overall oxygen consumption and energy expenditure, which in plain English means burning more calories. To increase the number of calories burned, keep the time between each exercise as short as possible, but allow enough time at the end of the circuit to bring your breathing back under control.
When selecting a stability ball, use a 55-centimeter ball if you’re 5’7” or shorter. Select a 65-centimeter ball if you’re between 5’7” and 6’4”. Select a 75-centimeter ball if you’re taller than 6’4”. The ball should be inflated until it’s firm and you can sit on it so your knees and hips can comfortably hold a 90-degree bend. Your goal is to complete AMRAP during the work interval. As you feel yourself getting stronger, keep track of the number of reps you do during your first time through the circuit, and then try to meet or beat that number each additional time you do the exercise.
Try this stability ball workout for metabolic conditioning from Smarter Workouts.