Full Body Swiss Ball Workout for Men & Women Can’t get to a gym? Limited on your fitness equipment? If you have a Swiss Ball then you have everything you need for an excellent full body workout. A Swiss Ball helps develop stability and flexibility while you build strength and endurance from your workout. This workout routine blends high intensity interval training circuits with the added challenge of keeping your balance. For a comprehensive workout plan and nutrition guide, check out our popular Get Fit at Home 8-week program.