Battle Ropes, Part 1: Get Fit, Have Fun and Scorch Fat!

Have you heard about battle ropes yet? Have you added them to your workout? If not- it’s time! What are battle ropes you ask? Battle ropes are long ropes (usually around 50-100 ft.) that are anchored around a stationary object then one side is held in each hand. Now that you know what they are– the fun begins.

There are various exercises that can be done, such as: double waves, alternating waves, double waves with jump lunge, alternating waves with lunge back, jumping jacks, corkscrews, and the list goes on. These exercises are performed in short, powerful bursts (think sprint, not marathon). They can be done as their own workout (I do not suggest starting out this way), as part of a HIIT circuit or as a finisher (done at the end of your workout routine).

Why should I try doing this? I am glad you asked! Here are the top three reasons to add rope training to your workout:

1. Get Fit!

   Researchers found that the average heart rate of those tested during a 10-minute block of rope training intervals was 86% of the maximum for their age. What’s more: the participants peaked out at an average of 94% of their maximum heart rates, according to the paper published by the Journal of Strength and Conditioning Research.

   What does this mean? According to the National Academy of Sports Medicine 86%, and above, of max heart rate is considered Zone 3 training. The benefits of Zone 3 training are numerous, including: increased speed, power, metabolism and anaerobic capacity. By repeatedly exposing muscles to high intensity exercise, resistance to fatigue is increased.

2. It’s fun!

   Rope workouts can be very fun, fresh and exciting- oh, and fast! Adding battle ropes to your workout is a great way to spice things up– not only for your mind, to help alleviate boredom from stale cardio equipment, but for your body as well. Remember, one of the main rules for transforming your body is: Change it up! If you allow your body to adapt to what you are doing, your progress will stall.

And the number 1 reason to try battle ropes:

1. Fat loss!!

   This is the reason we all like the best! Doing battle ropes as part of a high intensity interval training (HIIT) workout scorches calories. You can burn 400-600 calories per HALF hour, or more, doing this type of training. In comparison, a 150 lb. person would burn approximately 650 calories running at 6 mph (10 minute mile pace) for one hour.

   Not only will you be killing the calories (in half the time of traditional cardio workouts), but you are building muscle at the same time. Mixing in short bursts of maximum heart rate battle rope undulations will build the muscles in your shoulders, biceps, and core, while simultaneously burning the fat around the muscles. Because of this battle ropes are one of the most efficient and effective ways to push your muscles and metabolism to another level.

Give it a try today. You have nothing to lose- except fat!

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Connie Bechtel

Connie Bechtel has been in the health and fitness field for over 15 years. She has a Master’s degree in Exercise Science and Health Promotion with a concentration in Performance Enhancement. She has numerous personal training and group exercise certifications, including: National Strength and Conditioning Association- Certified Strength and Conditioning Specialist (NSCA-CSCS), National Academy of Sports Medicine- Performance Enhancement Specialist (NASM-PES), National... Read More