*By: Tasha G-W

If you are constantly in a rush and can spare no more than 30 minutes per day for an effective workout, the Everlast Balance Trainer Ball is the perfect equipment to whip you into shape super quick. The Everlast Balance Trainer Ball is great to burn calories, get your heart rate up, and build muscle. Doing three sets of each moves 12 to 15 times will definitely bump up your fitness level.

1. Push-Ups - Ball Side Down

This is just like a regular push-up except you are balancing your body while on the balance trainer ball. It will help work your core, triceps, chest and shoulders.

2. Sit-Ups - Ball Side Up

Tighten your stomach and lift with your core as you sit up. As you release back towards the ground, don't let your back arch over the ball. For proper form, keep your back flat with the ball.

3. Squats - Ball Side Up

Stand on the ball with your legs hip-width apart and squat. Hold the squat for three seconds before standing. This works your legs, glutes and core.

4. Mountain Climbers - Ball Side Down

Place your hands on the sides of the Everlast Balance Trainer Ball with a firm grip. Hold a steady plank position. When you're ready, lift your right leg a few inches off the ground. Bring your knee to your nose, and then switch legs. Switch legs for 30 seconds at any pace you like. Make sure you keep your stomach tight.

5. Boat Pose - Ball Side Up

Sit in the middle of the training ball and find your balance. When ready, lift your knees up to a 45-degree angle and balance. You can put your hands slightly on the ball to help you maintain your balance or bring them up in front of you. Try to hold this position for 15 seconds and build from there. Your ultimate goal should be one minute. But, it takes time. Be sure to tighten your stomach and breath.

6. Jumps - Ball Side Up

This move is just like a squat except you jump on the ball side and then jump off. When you jump onto the Everlast Balance Trainer Ball, hold the squat for two seconds before you jump off. Try to work your way up to 10 seconds.

7. Side Lunges - Ball Side Up

Start with your right foot sturdy in the middle and step your left foot out to the side. Squat. Bring your left foot into the middle of the ball, and step your right foot out to the side. Squat. Keep switching legs until you do 12 reps on each side.

8. Chest Press - Ball Side Up

Grab a set of dumbbells and lay with your back on the ball. Place your feet a few inches from the training ball and lift your hips up. With a weight in each hand, bring your arms out to a "T". Bend your elbows to a 90-degree angle and press up. Repeat 12 to 15 times. This helps work your hamstrings, glutes, chest, arms and core.

Shop your Everlast Balance Trainer Ball  and other fitness or training equipment at Performance Sports Zone today.