Battle rope HIIT
Battle rope hiit – Do you know that Battle rope wоrkоutѕ are аwеѕоmе for burning саlоriеѕ and losing fat?
A battle rоре HIIT workout is one of the mоѕt effective саlоriе burning wоrkоutѕ you саn do!
Thе соmbinаtiоn оf саrdiо аnd strength рrоvidеѕ for a great fat burning, muscle building wоrkоut.
In this article I have demonstrated 21 exercises that you can do with a battle rope to shed fat and get ripped easily. These exercises can be used for a battle rope HIIT workout.
Along with the 21 exercises, I have also highlighted the best rest time and work intervals to use during your workout.
Battle ropes are an amazing way to build strength, improve your cardiovascular fitness and get ripped.
You may ask: why Battle rope exercises to get ripped?
5 Benefits Of Battle Ropes
When we think about cardiovascular training, we think about running for long periods of time on treadmills or outdoors.
Also, most forms of cardiovascular training seem to work your legs, which is why the battle ropes are so unique.
You can do upper body cardio and build strength. Here are my top 5 reasons you should do battling rope training:
- Battle ropes Keep your workout interesting
When you use treadmills or rowing machines, there is only one thing you can do on them. Obviously, you can change intensity or increase speed, but with battle rope training you’ve got a variety of exercises you can do as demonstrated in my video with 21 exercises.
- Train anywhere
You don’t have to be confined to just the gym, with battle ropes, you can take them outside and do numerous exercises, anywhere, anytime.
- Training with Battle rope is Time friendly
Probably you’re busy and you don’t have time, however, you don’t need to spend hours using battle ropes. Battle rope training involves short bursts of vigorous activities, followed by a rest period to recharge your energy. You can burn the same amount of energy in 20 minutes as you can with an hour of training at a lower intensity.
- It Increases your muscle mass and shed fat at the same time
Is it the old chicken or the egg question, which came first? I have been asked severally whether they should lose the weight first and build muscle or vice versa. However, with battle ropes, you don’t need to worry about which one comes first, as battle rope will achieve the two simultaneously. With battle rope, you’ve just killed two birds with a stone!.
- It Burns fat fast:
As I mentioned before, doing short bursts of high intensity exercises like you do with battle ropes are proven to be very effective at burning fat.
What equipment will you need?
Battle ropes come in 3 main sizes and are separated by the diameter and length of the rope. They can be purchased on amazon.com and can vary in price from £26-£193 ($37.99 – $68.49).
Here is the rope I am using in this aritcle which is available for purchase on Amazon. This battle rope is durable and will last a long time.
You will need an anchor point
In this video, I used a tree to anchor the rope too, but there are other alternatives you could use from amazon. You need something strong enough to take all the forces that you are going to be placed on the rope.
How To Turn This Into A 10-20 minute battle rope HIIT workout routine.
Choose any 5 exercises from the 21 that I show in this video. Repeat each exercise two times for a 10-minute -workout and four times for a 20-minute -workout using the following rest intervals.
- 15 seconds all-out explosive work. Don’t hold anything back!
- 45 seconds of complete recovery, where you walk slowly to recover.
- 20 seconds of all-out work
- 40 seconds of rest
- 30 seconds of all-out work
- 30 seconds of rest
Start with 10 minutes, the first time you’re doing this workout. Progress to 15 and don’t do any longer than 20 minutes. You will also need an app to do your interval sessions.
I use an app on my Iphone called Round Timer, it will cost £0.74 ($0.99) or you can use a free app like this one called Interval Timer, which will do a good job.
For an example of how to make your own workout check out these 4 battle rope workouts.
21 Exercises For Battle Rope HIIT
Here Are The 21 Battling Rope Exercises I Recommend
(1) Alternate Arms With Side Lunge
Move your arms up and down as fast as you can in an alternating motion while lunging to each side.
(2) Ultimate Warrior (right/left)
Hold both the ropes in both hands standing sideways to your anchor. Extend your arms and move your arms up and down with as much force as you can muster.
(3) Alternate Arm Waves With Squat
Do as many full squats as you can while moving your arms up and down as quickly and forcefully as you can.
(4) Alternate Arm Waves With Squat Jumps
Similar to number 3, but at the end of every squat perform a jump.
(5) Alternate Arm Waves With Mountain Climbers
The key to getting the heart rate up with this one is how quickly you transition from putting the battle ropes down, getting down and performing the mountain climbers and then picking the rope back up.
Do 6 alternate arms (3 each arm) and 6 mountain climbers.
(6) Side To Side Waves
Extend your arms in front of you and move your arms from side to side. Within some time, the ripples will extend all the way your anchor.
(7) Inward Circles
Make large circular motions with your arms towards the center of your body. Try to keep your arms as long as you can with only a slight bend.
(8) Battle Rope Jumping Jacks
Perform a star jump or jumping jacks while holding the end of the rope in each hand.
(9) Power Slams
Use both arms at the same time for this exercise. Jump as high as you can and once your feet land, slam the ropes down as hard as you can.
Similar to the side to side waves but your arms are going in and out at the same time.
(11) Outward Circles
With a slight bend in your elbows make big circular actions with your shoulder and hands. This one really kills the shoulders.
(12) Russian Twist
This exercise works the obliques which are the muscles down the side of the body. Make sure that you fully rotate your body side to side.
(13) Around The World Power Slams
Jump and move to the side. Once your feet hit the floor, slam the rope down as hard as you can.
(14) Around The World Alternative Waves
Take small jumps to the side while moving your arms up and down with force as quickly as you can in an alternating fashion.
(15) Burpee Slams
Perform 6 power slams with the rope and then 2 burpees. The key is to transition between the burpees to the slams as quickly as you can.
(16) Alternate Wave With Push Ups
This will overload your shoulders while getting your chest muscles to work. Perform 6 alternate arms (3 each arm) and 2 push-ups. Again, make sure you transition quickly.
(17) Jumping Lunges With Alternate Wave
This is a very dynamic exercise. Make sure you always jump your feet into the same position while continuously alternating your arms.
(18) Alternate Wave With Star Crump
A star crump is like a star jump or jumping jack on the floor. Perform 6 alternating arms (3 each arm) to 2-star crumps.
(19) High Alternate Arms
Stand with feet shoulder-width apart and move your arms up and down as quickly as you can. The distance the arms must travel is between your forehead and waist.
(20) Low Alternate Arms
Same as above stay in a low squatted position.
(21) Hip Toss
Your arms don’t do too much movement, but when you whip your hips to the side, your arms will follow and the rope will be tossed sideward.
4 battle rope hiit workouts
I have written four battle rope workouts, which have been taken from my pool of battle rope exercises. These workout use different systems of training. Enjoy!
Workout 1 – Tabata Battle ropes HIIT workout For Fat burning
|Exercise||Work Interval||Rest Interval||Circuits|
|Ultimate Warrior (left)||20||10||8|
|Ultimate Warrior (right)||20||10||8|
|Alternate Mountain Climbers||20||10||8|
Tabata training is a type of fitness interval training that lasts for four minutes. Tabata training was invented by the Japanese scientist Dr.Izumi Tabata and his research team.
During Tabata training you do an intense bout of exercise for 20 seconds and then rest for 10 seconds.
In order to get the most from Tabata training you want to choose exercises that work large muscle groups, which is why battle ropes training is an effective way to do Tabata training.
Each of the exercises in a given Tabata will last for an extremely intense four minutes. The workouts being:
- Exercise as hard as you can for 20 seconds
- Rest for 10 seconds
- Repeat 8 times (4 minutes)
As mentioned above, make sure you push your body to its limits during the 20 second work period. When that is complete rest for 10 seconds.
The first exercise you will do is The Ultimate Warrior on your right side. Do as many of these as you can in 20 seconds and as intensely as you can. Then rest for 10 seconds.
Once you have done this cycle of work and rest 8 times rest for one minute, move onto the next exercise which is ultimate warrior left side.
Next you’re going to move onto outward circles.
Once you have done eight 20 second work intervals followed by 10 seconds rest, do the same with the inward circles and then alternate arm waves with mountain climbers.
This whole workout should take 24 minutes.
Full description of exercises:
Ultimate warrior (left/right)
Start with your body in a sideways position to the anchor point. Your feet should be wider then shoulder width. Keep your legs at a slight bend. Make sure that the rope is fully extended and that your arms are also fully extended. Move your arms in an upward and downward direction. At the highest point your hands should go to your forehead and at their lowest point they should go to your hips. Try your best to create enough force to create a ripple effect all the way down to the anchor point.
Start with your bum pushed backwards so that all your weight is behind you. Get a good grip on your ropes and lean slightly forwards. Begin by performing big circular motions with the battle rope. Make sure that your hands go as high as your forehead and no lower than your waist. Repeat this motion for the full duration.
Begin at the same starting position as outward circles. The only difference between this exercise and outward circles is that you are going in the opposite direction. Make sure that you keep your back still and straight. All the movement should be coming from your arms, not your lower back.
Alternate arm waves and mountain climbers
Start with your back straight, head forward, bum back, knees bent and arms straight. Move the battle ropes in an upward and downward direction between your hips and forehead.
Ensure that you perform this movement with your arms alternating and that your body remains still through out the motion.
Once you have performed 6 waves between your two arms perform 6 mountain climbers.
Workout 2- Battle ropes HIIT Workout for the Full body
In this battle rope workout, we are going to use the HIIT principles. HIIT stands for high intensity interval training.
With HIIT, you can burn the same amount of calories you would in 1 hour in just 20 minutes.
This means you work very intensely for short periods. The intervals can last anywhere from 5 seconds to up 60 seconds. Exercises need to be done at maximum intensity for best results.
Exercises to perform in rotation:
1. Battle rope jumping Jacks
2. Around the world slams
3. Power slams
4. High alternate waves
The Battling Ropes Workout:
Perform as many repetitions as you can in the allotted time. You want to work flat out during the workout. It should feel like you’re performing a sprint during every round.
If you are pacing yourself and going at a steady intensity, then you are not performing HIIT properly. For HIIT you have to push as hard as you can to get the most you can out of it.
If this is too much for you or your body, then choose the work and rest period that matches your fitness level and experience.
|Level Of Ability||Exercise Length||Rest|
Full description of exercises
Battle rope jumping Jacks
Hold the battle rope in each hand without crossing the ropes over. Stand in an upright position looking forward, arms by your side and feet together. Perform a jump and split your legs so that they are wider than when you started. Land with your feet wide while at the same time moving your arms in an upward, sideway direction.
Around the world slams
Hold the battle ropes in both hands and perform a jump as high as you can. Once your feet land on the floor slam the ropes down to the floor with as much force as you possibly can. When you’re performing your jumps make sure you are jumping in a sideway direction rather than landing in the same spot.
Start with your feet shoulder width apart and grip both battle ropes. Your arms will move between your hips and forehead. Remember to maintain both your arms in as straight a position as you can throughout the exercise. Jump as high as you can in the air and slam the rope down on the floor with your maximum force. Perform the jumps in a continuous motion. There should be no pause in between jumps.
High alternate waves
Put your feet shoulder width apart, slightly bend your knees, lean forward, push your bum back and keep your weight back as though you are taking a seat. Leaning forwards and pushing your body weight back is very important because the battle ropes will pull you forward. Alternate your arms between your head and waist. Maintain your back in a straight upright position at all times. Make sure the movement is only coming from your arms and that your body is not moving.
Start by leaning forward and pushing your bum back so that your weight is backwards to counteract the forward pulling force of the ropes. Pull your belly-button in and maintain a straight back. Start with both hands touching each other, and then move your hands in a side to side motion to about shoulder width and a half. Make sure that your hands do not move up or down. As you get stronger, the ropes will ripple all the way to the anchor point.
Workout 3: Peripheral Heart Action Training (PHA) With Battle Ropes
|Exercise||Work Interval||Rest Interval||Circuits|
|Side To Side Waves||30||10||5|
|Ultimate Warrior (right)||30||10||5|
|Ultimate Warrior (right)||30||10||5|
|One Minute Rest||5|
I have mentioned before that battle ropes are a great way to burn fat and tone the upper body.
You can do many exercises with battle ropes and perform them either as a standalone training session or at the end of a session.
However, when we combine battle ropes with peripheral heart action training (PHA) the workout goes to a different level.
Peripheral heart action training was developed by Doctor Arthur Steinhaus.
It involves switching from the upper body to the lower body during different intervals to prevent the build-up of lactic acid in one area of the body.
This workout will involve you doing a battle rope exercise for your upper body followed by an exercise using just your body weight to work the lower body.
Your exercise period will be 30 seconds with a 10 second rest period. After every 5 exercises you will rest for 60 seconds. You will repeat this 3 times.
The work out should last 16 minutes. These are the exercises:
Full description of exercises
Side to side waves
You must maintain a straight back at all times and make sure that you don’t rotate your back as the rope sways side to side.
You must also sit with your bum back so that your body weight provides a counter pull to the rope which will be trying to pull your body forward.
Move your arms in a side to side motion making sure that your arms go towards the outside of your body.
Start with your arms straight and hands on the floor. Have your feet on the floor also, with your back nice and straight as though you are about to perform a push up.
From this position jump your feet in towards your chest.
From this position, you will then bring your body up so that you can perform a jump. Jump as high as you can and when your feet hit the floor bend your knees and crouch down as low as possible.
Place your hands on the floor and jump your legs back into your start position. Repeat.
This exercise is the toughest exercise to perform due to how much it strains your shoulders. Start with your feet wider then hip width and your hands in front of your waist.
Be sideways to your anchor point. Start by lifting the rope up to your forehead and pushing it back down towards your waist. Use as much force as you can during your bout of exercise.
Workout 4: Lower body Battle ropes HIIT workout for weight loss
This battle rope workout can be performed at the end of a workout or as a stand alone workout.
Although it is suggested that you do this workout for 20 minutes you can start with just 5 minutes and build up to the full 20 minutes. Here is the full workout.
This is a 20 minute workout. You will need a interval timer app to use on your phone. Set the rest period and work period according to what is recommended for your training ability and experience.
You will need to set the timer for 20 rounds. Perform the 5 exercises 4 times.
|Level Of Ability||Exercise Length||Rest|
Here are the 5 exercises for your battling rope workout:
1. Alternate arms with squat
2. Burpee slams
3. Alternate arms with jump squat
4. Alternate lunge jumps with alternate arms
5. Alternate arms with side lunges
Full description of exercises
Alternate arms with squat
Grip the battle rope with your preferred grip. You must move your arms between your waist and hips at all times while keeping your arms fully extended. Perform a squat movement by squatting as low down as you can. Repeat the squats as many times as you can while maintaining continuous movement of your arms.
Unlike alternate arms you will be moving both your arms together at the same time. Raise your arms up to the fore head and slam your hands down towards the floor as hard as you can with as much power as possible. Perform six slams and then do two burpees. Do as many reps as you can during the work period.
Alternate arms with jump squat
Squat down as low as you can and then perform a jump. Jump as high as you can. As soon as your feet hit the floor continue your arm movement. You must make sure that when your feet hit the floor you absorb the impact of your jump by bending your knees and going straight into a squat.
Alternate lunge jumps with alternate arms
Perform a lunge and make sure you get your knees as close to the floor as possible. From your lowered position jump up as high into the air as you can. Whilst in the air change your lead leg and land in a lunge position. Repeat this movement while continuously performing the alternate arm movement.
Alternate arms with side lunges
Lunge side to side while performing the alternating arm movement. Make sure that you bend your knees to 90% to work both your legs and glutes.