Battle Ropes Workout

Battle Rope Workout

If you’re looking for a fast-paced workout that burns calories and builds muscle at the same time, then battle ropes it is! Like TRX (total resistance exercises), battle rope workouts add a bit of fun to a training routine. So, if you’re up for something new or perhaps you’re looking for ways to add to your current battle rope sequences, then this article is for you!

What Are Battle Ropes?

Starting with the basics, battle ropes are thick, heavy ropes that you anchor to a wall. These ropes can then be creatively brought into your training routine (we’ll share some workout ideas with you soon).

You should be able to purchase battle ropes from your local sports store or you can order them online. Chances are that your gym already has ropes mounted and ready for use.

What’s All the Hype About?

Training enthusiasts around the globe are falling in love with this workout routine. Why? Because it offers a high-intensity workout that builds muscle while burning fat. And, to reiterate – it’s super fun?!

“A battle rope workout can burn up to 1000 calories an hour!”

  • The Guardian [1]

Battle Ropes Are Popular Because They:

  • Target nearly every muscle group.
  • Improve balance and coordination.
  • Can easily be adjusted to alter the level of resistance.
  • Help to strengthen weaker body parts.
  • Do not pose a huge risk for injury.
  • Improve mobility and stability.
  • Blast fat and rapidly burn calories.
  • Make exercising interesting!

To get you started on your battle rope journey or to inspire you with some effective manoeuvres, apply one or more (or all) of the techniques below!

4 Battle Rope Exercises That Work

Jumping Power Slams

Jumping slams, when done right, will target your entire body in different ways. They will target your muscles fast and they add an explosive lower-body element to give you an ultimate “leg day” workout.

Apply the following for 30 seconds, and then rest for 30 seconds – repeat x 3 (or x 4 if you’re up for the challenge):

  • Stand with your feet shoulder-width apart
  • Grab a rope in each hand
  • Lower the ropes so that your arms extend to your sides
  • Lower your body into a squat position
  • Now, push yourself up, jumping high into the air – at the same time raise your hands and lift the ropes above your head
  • Gently land back into a squatted position and, as you do, slam the ropes forcefully onto the ground (they should create a wave-like motion)

Squat to Shoulder Press

This workout really targets your upper body, with your shoulder muscles being pushed to the max. If you engage your core, you’ll also feel your abs burning.

Repeat this sequence for 10-20 reps, then rest for 60 seconds before repeating for 3-4 sets:

  • Place your feet hip-width apart
  • Grab a rope in each hand and then place them on your shoulders (there shouldn’t be any slack in the ropes)
  • Lower into a squat-position
  • Now, stand up, and as you do, press the ropes overhead to straighten your arms
  • In one quick movement, lower the ropes back to your shoulders and sink back into a squatted position

Alternating Wide Circles

This is a full-body workout that puts extra (extra) focus on your back and arm muscles. This is an excellent workout for those who would love to add shape and definition to their arms and upper body. This is also one of the most fun battle rope routines and can be used to rid yourself of stress and anxiety!

Repeat the following for 30 seconds, then rest for 30 seconds – do 3 (or 4) sets:

  • Place your feet hip-width apart and lower into a slightly squatted position
  • Grab a rope with each hand
  • Engage your core
  • Move each rope out to the side, in a circle motion
  • Complete the circle by moving your arm, so that it lands in front of your body
  • Apply momentum to keep this circular motion
  • Your arms must move independently, but they should remain in-sync

Jumping Jacks

This is one steaming cardio workout that will raise your heart rate and tone your shoulder muscles. You’ll also feel flexing in your core and obliques.

Jump your heart out for 30 seconds and then rest for 30 seconds, repeat for 4 sets. The movements are as follows:

  • Grab a rope in each hand
  • Place your feet hip-width apart and bend your elbows
  • Jump your feet out as wide as you can and, as you do, raise your arms out to your sides (holding onto those ropes)
  • Keep your elbows bent so that the ropes are lifted to the height of your shoulders
  • Next, slam the ropes back down, jump your feet inwards as you do

Alternating Jump Wave

Make your next “arm day” a little more challenging with this battle ropes alternating jump wave. This exercise requires solid coordination and power. You’ll feel it all over your body, including your shoulder and back, glutes and legs.

Apply this exercise for 30 seconds and then rest for 30 seconds – continue with 3 to 4 sets:

  • Place your feet hip-width apart
  • Grab a rope in each hand
  • Lower your arms so that your hands sit to the right side of each hip
  • Lower into a squatted position
  • Swiftly jump off the ground and, as you do so, swing the ropes upwards and outwards over to the side of your hip (alternate hip-sides with each repeat)
  • Land gently into a squatted position

How Can You Get the Most Out of a Battle Ropes Workout?

The best ways to get the most out of a battle rope routine include:

  • Engaging your muscles as you move
  • Keeping the ropes free from slack for the best resistance
  • Moving fast and fluidly
  • Maintaining a supportive diet

* A healthy diet is a prerequisite for those who are looking for maximum weight loss and muscle-toning results. The AI Diet, for example, creates custom meal plans that will help you to lose weight while encouraging muscle growth. The result is a leaner more defined appearance that will help you to look and feel healthier.

Register today for our diet meal plan and you will also receive a 16-minute exercise routine completely free.


[1] The Guardian. Is it worth it? Battle ropes. February 07, 2015


  1. Workout Digest. 10 Reasons Why You Need to Start Using Battle Ropes. 2020

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