Weight-Free Interval Workout

The No-Gym, No Excuses Workout

Incinerate fat and pack on muscle without lifting a weight
By The Editors of Men's Health menshealth

Swiss-Ball Pike

  1. Assume a pushup position with your arms completely straight. Position your hands slightly wider than and in line with your shoulders. Rest your shins on a Swiss ball. Your body should form a straight line from your head to your ankles. 
  2. Without bending your knees, roll the Swiss ball toward your body by raising your hips as high as you can. Pause, then return the ball to the starting position by lowering your hips and rolling the ball backward.
  • 1
  • 10

This move has been excerpted from The Men's Health Big Book of Exercises by Adam Campbell.

This Move Works:

Abs, Core, Hips, Obliques


  • Step 1

  • Step 2

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