The 1 Total-Body, Calorie-Burning Move Everyone Needs to Do

You've seen the medicine balls at the gym. You walk right by them and go straight to the dumbbells. We get it — they're not as popular, and they're kind of intimidating. How the hell do you even use one? Try this amazing exercise called a ball slam.

It's one of the ultimate total-body strengthening moves that will also get your heart rate zooming and burn calories. It may not look that hard, but man oh man, once you do a bunch of reps in a row, you'll see why this is a popular exercise you'll find in CrossFit workouts — it's intense and effective.

When you're first learning this move, go for a lighter medicine ball, such as a 10-pounder. Make sure it's nonbouncy so it doesn't fly up and hit you in the nose. As you feel more comfortable and get stronger, you can eventually go for a 30- or 40-pounder. Be prepared to work your legs, butt, arms, and core. Here's how to do the move.