Battle rope training tones the musculature, burns calories, and releases stress

Battle Rope is High Intensity Interval Training (HIIT) that combines strength, endurance and balance exercises with the help of long, heavy ropes anchored to a fixed point.

Battle ropes are between 15 and 20 metres long and around 40 mm in diameter. Exercises consist of 30-second non-stop, explosive power movements that work all the main muscle groups and condition the entire body.

Why take up battle rope training?

1. Weight control: this high-intensity, cardiovascular exercise speeds up the metabolism and burns calories fast.

2. Body strength: These movements combined with the heavy ropes build general body strength.

3. Combine for better results: Battle rope techniques are most effective when combined with weights and other muscle control activities like Pilates and yoga.

4. Prevent future injuries: It strengthens the upper and lower core, improving posture and preventing future pain.

5. Enhance your mood: working out with battle ropes releases pent-up stress, relaxes the mind, and it’s fun, too.

Battle rope workout

Here’s a workout you can do two or three times a week. Do the exercise in 30-second intervals with 30-second breaks.

Alternating waves: stand with your legs at hip width and support yourself on your quadriceps. Creates waves with the rope, by raising and lowering to tone the biceps and triceps.

This post is also available in: Portuguese (Portugal)