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If you are looking for a way to elevate your heart rate in a hurry, start Lifting, Shifting, and Shaking your Ballast Ball.  The Frontal Wave is great for teaching you to tie the strength of your body to your arms.  Try to initiate the movement from your center to give you more work capacity in this movement.

Or you can isolate the arms and really get an incredibly challenging workout for your arms and shoulders.  

Listen to the DSL (dynamic stabilizing load) inside the ball.  Try to keep the sound constant without any breaks or differentiation as you move the ball.  It took us a long time to find just the right material to use for fill that gave a good audible feedback and maximized the stabilizing factor in the ball.  We found it and you'll hear it when it you create the wave inside the ball.