Shereen Henrick performing a double handed wave with battle ropes for high intensity interval training.

Battle ropes offer a welcome alternative from the drudgery of treadmill cardio sessions. Use this fat-burning workout twice weekly to sweat yourself leaner and fitter!

Battle Ropes are more than just a passing fad; they’re a valuable weapon for getting you to burn calories for hours on end even after you finish the session!

In fact, a study in the Journal of Strength and Conditioning Research found that a mere 10-minute battle rope workout increases heart rate to peak levels and should be classed as high-intensity exercise.

Battle Ropes work cardio levels to the max while enhancing your grip, strength, conditioning, and overall work capacity.

When manoeuvring battle ropes in a variety of both linear and circular motions, the idea is to peak your heart rate.

High-intensity interval-style regimens that focus on improving your power, explosiveness and aerobic endurance are where battle ropes really shine.

They’re an essential part for creating a calorie expenditure that will have your body fat falling at record speed!

Another benefit of battle ropes is that they’re a great low-impact form of training anyone can do to even out strength imbalances and improve balance.

In case you needed even more of an incentive to this workout a crack, just know that they’re fun as hell.

Do each set of rope exercises in a squat position. Make sure to stabilize your core and plant your feet shoulder-width apart.

Wave: Probably the most common battle rope swing, the standard wave is a great way to focus on your biceps. Tuck your elbows into your sides and alternate pumping your arms up and down, creating alternate waves in the rope. When you’re ready to step up the difficulty, switch to a double wave, where your arms move in tandem.

 Slam: Lift both ends of the rope overhead, and then slam the rope down with full force onto the ground. Make sure to maintain good posture. This move engages your shoulders, arms, back, and core, especially your abs.

Circles: Move each arm in independent circles in front of you. You can rotate each arm outward (left counterclockwise, right clockwise) or inward (left clockwise, right counterclockwise). It’s a great way to focus on your shoulders. You can also hold both hands together and make a single circle with both ends of the rope—start moving clockwise, and then switch to counterclockwise halfway through the set.

Flyes: Squat low and whip each end of the rope in tandem, as if you’re flapping your arms like wings. Keep your elbow bent only slightly. It’s a seriously challenging workout for your whole back.

Grappler Throws: Keeping both your feet grounded, pivot your torso from side to side. During each pivot, flip the ropes over as if you were throwing them to the floor on the side you’re pivoting toward.

Shereen Henricks posing in her TNT crop top at Emporium Gym Birmingham


The Battle Rope Circuit Workout

Once you’re comfortable using battle ropes and you’re ready to integrate them into a regular workout, try this combo circuit of battle rope swings. Perform each move for 30 seconds with 30 seconds of rest. Once you’ve done all 6, rest for 2 full minutes and repeat.

1. Burpee slams: Alternate 3 double arm slams with one burpee, repeat and see how many burpee you can complete in 30 seconds.

2. Alternate wave/lateral lunge combo: Begin with feet close together and start to make alternate waves. Continue the alternate wave pattern with the arms as you lunge laterally (right to left) while swinging the ropes.

 3. Single arm plank waves: Begin in a plank position. With one arm, grab one side of the rope. Complete 5 single arm waves from plank position, then switch.

4. Double wave/jump squat combo: Start with a wide stance. This will be done on a four count. Begin making double waves as you lower into a deep squat, counting to three. On four, jump and begin the cycle again.

Battle ropes. Used for cardio workouts and HIIT training.

5. Jacks: Hold both ends of the rope in your hands and walk towards the anchor a few steps so you have some slack. Next, perform jumping jacks with the ropes.

6. Claps: Standing in a squat position, move the ropes in and out as though you were drawing an “s” pattern on the floor. The ropes should hit and “clap” each other along the way.

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