Battle ropes - weight loss with these awesome exercises

If your new to Battleropes

I'm sure visiting the gym many of you will have seen someone using Battle ropes vigorously. And probably wondered what the point of it was! Well think again using Battleropes mean burns 1,000 calories per hour, as well as increase lean body mass and are used by many athletes from various  sports disciplines. Arms, Shoulders, back, legs as well as building up core strength. With a range of different alternatives to use.


1. Battleropes come in sizes ranging from 30 to 50 feet, 1 and half to 2 inches.
2. To begin with our PT Viktoria at Sports4plus.com recommends you begin with a short thin rope 30 feet by 1 and a half inches, eventually as you progress work you way up to a longer rope of 50 feet by 2 inches.
3.Start with two hands on either rope or two one rope that's if the rope is too hard.




Battlerope workouts section 

20 Minute Alternate Battlerope workout

1. Newbie : Begin with a 20 second workout, then 20 second rest - repeat eight times for 5 minutes. Then rest again, repeat with 4 times workout (you should reach 20 minutes).

2. Advanced : 20 second workout with 5 minute rest, repeat again with four full on 20 to 40 minute workouts. 1 minute rest in between each workout.

18 Minute Battlerope workout 

Do any Battlerope exercise for 20 seconds, then rest of 10 seconds. Switch to a non-Battlerope exercise, rest 1 minute. Repeat the process again from start to finish you should be able to span it out to a full 18 minute workout.

7 Minute Battlerope workout


1. Newbie: Try this Battlerope workout for 7 minutes 3 times, rest for 20 seconds between each set.

2. Intermediate: Start this 7 minute exercise 4 times with 20 seconds rest. You should be able to complete the exercise twice in a row. Aim for 2 then gradually build up to 4 times a week.

3.Advanced: Begin with a 7 minute workout back-to-back 4 times. BUT take a 30 to 90 second break after each exercise, then do it twice a day 3 to 4 times a week.

Hardest rope challenge

1. Do any Battlerope exercise vigorously for 20 seconds, then change and do 20 seconds of a non Battlerope exercise at a high intensity.

2. Keep repeating this pattern for without stopping for 2 minutes or 6 times in a row. Rest for 40 seconds between each set.



We saving the best exercise Battle rope exercise until last subscribe and find out about HIT Battlerope exercises. 


Co-written with Sport4plus and Lillian Bauer a professional Physio who has completed 3 full marathons, 13 half marathons and several 10K and 5K's.