Today I’m chatting about how to ditch running for a full-body battle rope cardio workout.
As a kid, you probably spent your fair share of time with a jump rope. I remember just waiting for the bell to ring in elementary school for recess so I could meet up with my girlies and do a little double dutch. I mean that was LEGIT! Fast forward like 20+ years and you can think of a battle rope as the “adult” jump rope.
Battle ropes are super versatile, an easy at-home-gym piece of equipment, and light enough to bring almost anywhere. I literally grabbed my rope, threw it in the back of my Jeep, and lassoed it around a park tree for these pictures.
There are tons of reasons why I love using the battle rope in my gym routine.
First, as mentioned above they are really light so you can bring them outside if you’re tired of being stuck indoors. Secondly, they’re relatively inexpensive for such a versatile piece of gym equipment. I bought mine from Amazon. If you end up getting one I definitely recommend going with at least a 40 foot long rope so you have plenty of slack to whip it around. Third, you can create countless of workout routines with a battle rope including a full HIIT cardio routine which I will discuss today. Last, you can expect a crazy sweat session that torches away body fat while toning your full body.
20 minute Full-Body Battle Rope Cardio Workout
Time: 20 minutes
Directions: Set a timer for 20 minutes. You will be working for 40 seconds and take a 20 second rest between each exercise. If you need a longer rest, work 30 seconds on and take 30 seconds off. You will complete the full circuit five times through. Make sure to anchor your rope around a pole or a heavy dumbbell on the floor. NOTE: you can click each movement to see a corresponding video.
Squat with Alternating Wave
Hold each end of the rope in your hands shoulder width apart. Feet will be a little wider than hip width apart. Alternate lifting each arm to shoulder height while squatting up and down.
Battle Rope Jumping Jacks
Hold each end of the rope in your hands shoulder width apart. Perform a normal jumping jack while holding ropes for extra resistance.
Alternating Backward Lunges
Hold each end of the rope in your hands shoulder width apart. Alternate lifting each arm to shoulder height while also alternate lunging backward in place.
Alternating Side Slams
Hold each end of the rope in your hands with hands close together. Lift both hands simultaneous above your head and slam the ropes down to the ground on your right side. Repeat by lifting both hands above your head again and slamming both ropes down to the ground on your right side.
And there you have it! Don’t worry if the first time you use the ropes you struggle to keep up. Just like any new piece of equipment, give them some time and practice. I promise after performing this circuit a few times you’ll have a love hate relationship with battle ropes.
CHECK OUT THESE VIDEOS FOR INSPIRATION.
You may be thinking to yourself, “Yeah Heather, but there’s no way I can make a whole fitness routine from battle ropes”. Girlfriendddddd – think again. With just one YouTube search for battle rope workouts, over 137,000 videos pull up for your viewing pleasure. Some that have caught my eye:
- 23 Battle Rope Exercises
- 18 Minute Battle Rope Routine Workout
- Beginner Battle Ropes Conditioning Workout
- Intense Battle Rope Workout for Women
Let me know if you guys give this a try! I love hearing all of your successes and journeys to a fit and healthy life.
DISCLOSURE: This post contains affiliate links from Amazon which I may earn a small commission if you purchase from the link.