Beginner battle rope workout – On this video I demonstrate 21 exercises that you can do with a battle rope to shed fat and get ripped.
21 battle rope exercises for beginners are enough to give you variety and I will also advise on the best rest time and work intervals to use during your workout
Battle ropes are an amazing way to build strength, improve your cardio vascular fitness and get ripped.
Beginner Battle Rope Workout – 20 Minute HIIT Workouts
5 Benefits Of Battle Rope Exercises
When we think about cardio vascular training we think about running for long periods of time on treadmills or outdoors.
Also, most forms of cardio vascular training seem to work your legs, which is why these battle rope exercises for beginners are so unique.
You can do upper body cardio and build strength. Here are my top 5 reasons you should do battling rope training:
- Keep your workout interesting
When you use treadmills or rowing machines there are only one thing you can do on them. Obviously you can change intensity or increase speed, but with battle rope training are a variety of exercises you can do as demonstrated in my video with 21 battle rope exercises for beginners.
- Train anywhere:
You don’t have to be confined to just the gym with battle ropes as you can take them outside and do numerous exercises.
- Time friendly
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 activity 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 lower intensity.
- Increase your muscle mass and shed fat at the same time
It’s the old chicken or the egg question, which came first? I always get asked the question of whether you should lose the weight first and build muscle or vice versa. However, with battle ropes you don’t can do both simultaneously and not have to worry.
- Burn fat fast:
As I mentioned before doing short bursts of high intensity exercises like you do with battle ropes are 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 ebay.com and can vary in price from $35 – $259.
You will need an anchor point
In this video I use a tree to anchor the rope too. You need something strong enough to take all the force that you are going to be placing through the rope.
How To Turn This Into A 10-20 minute Battle rope HIIT workout routine.
Choose 5 exercises from the 21 that I show in this video. Repeat the exercises two times for a 10 minute work out and four times for a 20 minute workout using the following rest intervals.
Beginners
- 15 second all out explosive work. Don’t hold anything back!
- 45 seconds of complete recovery where you walk slowly to recover
Intermediate
- 20 seconds of all out work
- 40 seconds of rest
Advanced
- 30 seconds of all out work
- 30 seconds of rest
Start with 10 minutes the first time your doing this workout. Progress to 15 and don’t do any longer then 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 $0.99 or you can use a free app like this one called Interval Timer, which will do a good job.
21 Best Beginner Battle Rope Exercises for a Full-Body Workout
Here Are The 21 Battling Rope Exercises For Beginners
(1) Alternate Arms With Side Lunge
Move you 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 side ways 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 whiles 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 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.
(10) Snakes
Similar to 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 burpess. The key is to transition between the burpees to the slams as quickly as you can.
(16) Alternate Wave With Push Ups
This will over load 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 that 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 distant 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 side wards.
