12 BOSU Workouts to Try at the Gym

The BOSU® Balance Trainer is a versatile exercise tool designed to enhance balance. The beauty of the product shines in its ability to simultaneously challenge your cardio, strength, core, and flexibility routines. We searched the web to find the best workout and exercise ideas for the BOSU. Here are 12 workouts that will help you integrate balance training into your next gym session! 

1.Beginner BOSU Balance Trainer Exercises

If you’re just getting started or want to step lightly into balance training with the BOSU, this workout is for you. The 10 exercises included are the best to get settled into the BOSU – they’ll help you start to develop static & dynamic balance, as well as core control. Start here to gain confidence in your balance training workouts. Pictures and descriptions included.

See more: TRX and BOSU Warrior Dash Workout

2. 41 Exercises to Do on a Bosu Ball

A great compilation of exercises covering planks, abs, push-ups, leg conditioning, arms & back exercises, and cardio ideas. The only exercise we’d suggest you avoid is #41: the BOSU Box Jump. While this can potentially be executed safely with a coach or a personal trainer for specific populations with specific needs, this is not the best use of the BOSU. Videos included.

3. Sara Haley’s BOSU Total Body Blast


Sara Haley demonstrates 5 fantastic exercises that are a must to add to your BOSU repertoire. Pictures and instructions are included for lower body, upper body, core, cardio, and balance. Don’t let the number of exercises fool you – there are multiple moves happening in each exercise. Modifications and challenges are also included. Pictures and descriptions included.

4. TRX and BOSU Body Blast Workout

This workout is perfect for a quick cardio fix and for someone comfortable with balance training. Descriptions and video included.

5. 6 Quick BOSU-Ball Exercises

With a promise that in 15 minutes you’ll be done, this full body BOSU workout from Real Simple magazine tops my list. Straight forward moves that work you from head to toe. Progress from core to cardio and finish with upper body strength. Pictures and descriptions included.

6. 5 BOSU® Exercises for Dynamic Balance

From the American Council on Exercise, Pete McCall works out with the inventor of the BOSU, David Weck. The article includes several unique exercises designed to enhance your dynamic balance. The exercises are variations on ones you may have seen, but I love that there is an explanation of the why behind the move. The article was written for trainers, but the information will be beneficial for the exercise enthusiast, as well. Videos and explanation included.

7. Bosu Ball Circuit Workout

A great, quick fix circuit to perform with the BOSU and little else. Perfect for when you’re crunched for time or just want to add a few moves with the BOSU into your workout. Not only will you receive full body and core conditioning with this workout, if you keep up the pace, your heart will respond, as well! Video included.

8. BOSU Ball Total Body Workout: Challenge Your Balance, Core Strength, and Stability

Great information about balance and the product are included. The 9 exercises reviewed target the main areas of lower body, upper body, and core work the entire body. Descriptions only.

9. BOSU for Big Boys: Half the Ball Twice the Workout

The Real Jock website provides a full-body workout that will challenge your core, legs, arms, chest, and shoulders, plus the many small muscles that support and stabilize them. With 11 exercises in all, many that are included in previous posts, you’ll experience a full body blast. My reason for including redundant exercises is the way they are presented here in this specific routine. The videos are great, there’s a chart with an explanation of what you’re working and the descriptions are robust. The only thing I would take caution, standing on the platform side of the BOSU is not necessarily the best way to advance an exercise! Videos included.

10. Workout: Channel Your Inner Jennifer Lawrence


Stay motivated at the gym by thinking of American Sweetheart Jennifer Lawrence doing the workout with you! This circuit brings in both the TRX and BOSU for a full body workout!

11. BOSU Total Body Strength

All you need for this workout is a set of dumbbells and a BOSU. The focus is full body strength, but don’t be surprised when your heart rate responds as well. I like how the workout moves from kneeling, to standing, sitting, and back again. Changing your body position on the BOSU is a must for integrated balance training. Pictures and descriptions included.

12. Cardio on the BOSU

Looking for a way to get your heart rate up but test your core & balance simultaneously? These 7 moves will do just the trick. With nothing more than a BOSU, work up a sweat and increase your balance at the same time!

What's your favorite exercise or workout to do on BOSU?
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Shannon Fable, 2013 IDEA and 2006 ACE Instructor of the Year, is the VP of Fitness Programming for the FIT4MOM® franchise. For more than two decades, she has helped impressive brands such as Anytime Fitness, Schwinn®, Power Systems, ACE, Silver Sneakers, and BOSU® as a fitness business and programming consultant. An experienced educator, freelance writer, and certified Book Yourself Solid® Business Coach, she helps fitness entrepreneurs navigate the industry and make more money. Fable serves as Vice Chair of the ACE Board of Directors and is the founder and co-owner of GroupEx PRO®, a cloud-based group fitness management tool.