Workout Information

Using battle ropes to burn calories is great because minimal fitness equipment is required and you get a full body workout. Many gyms have battle ropes available, but they’re also great for working out at your home gym. Besides the rope and anchor, no other equipment is needed.  Exercising with battle ropes will give you an adrenaline-rushing full-body workout. 

Battle rope exercises are great for circuit training or (HIIT) high-intensity interval training workouts. Beginners using battle ropes may try a 30 second cycle followed by a 60 second break. Following this pattern for several intervals can burn serious calories, and as you build endurance, you can shorten the break to 30 or 20 seconds. 

This type of workout is a great way to boost your metabolism and endurance while doing strength training exercise. Doing a battle rope workout gives you flexibility to choose which muscle groups to target. You can work your arms, shoulders, core, and legs all at the same time. 

During your battle rope workout, you certainly will work your arm muscles, but if you want to incorporate your lower body, you can try lunges or moving from side to side while keeping your arms in constant motion. 

To put the emphasis on your core, you could stay seated with your legs raised while moving the ropes from side to side. Another strategy for working your core is to make unilateral waves instead of bilateral waves while working out. When using battle ropes to make unilateral waves, you will alternate your hands up and down in opposite directions, when making bilateral waves, leave your hands in the same position while moving up and down. 

Another great benefit about using battle ropes is that it’s possible to use them while sitting or kneeling. This can be great for those who are recovering from an injury but want to keep training and continue to build their endurance and strength. This is a low-impact activity that does not put excessive strain on your joints. 

Overall, doing a battle rope workout is a great way to work your entire body and improve your endurance and strength.