What Are The Best Battle Ropes Workouts to Burn Fat and Build Muscle?

Trifocus Fitness Academy - battle ropes
Fitness & Sport Management Blog

If you haven’t already seen the battle rope workout videos on social media or seen someone working on them in the gym, you might be missing out on the best workout for building muscle and burning fat. They are easy to learn, give you an intense workout, and help you to exercise muscles you might be overlooked while getting a full cardio experience. So, if you are looking to get started with battle ropes, here are the best moves to try out (to create a full workout, pick 6-7 moves and use them to create a circuit that you can perform a few times):

  1. Jump Slam

This move (and others performed in a squat position) are useful for building strength and core, with a focus on the upper body. Start with 15 seconds at a time, before building up to longer sessions.

  • Stand feet hip-width apart, knees bent, back straight, and engage your core. Hold a rope in each hand.
  • Jump up as high as you conceivably can and lift your arms up as high as possible. As you land, slam the ropes down into the floor. Try and keep the same level of energy as with each rep, jumping at the same height every time.
  1. Wave Squat

As in Jump Squat start at 15 seconds at a time, before going for longer.

  • Stand feet hip-width apart, knees bent, back straight, and engage your core. Hold a rope in each hand.
  • Hold the squat position and begin moving your arms alternately (hands staying within the range of shoulder and hips) to create a wave with the ropes.

(You can also add a squat to the move, slowly squatting and rising up as you keep the wave steady)

  1. Jumping Jacks

Try performing this move for 15 seconds at a time.

  • Stand with feet slightly closer together than hip-width apart and standing straight up. Hold a rope in each hand.
  • Jump, reaching your hands and feet up and out (into a jumping jack) before returning to the starting position.
  1. Lunge Flys

This move challenges you to hold your position as the ropes will be pulling you off balance. Try beginning with 30 seconds at a time before moving up to longer sessions.

  • Start in a left lunge position with your arms stretched out in front of you at shoulder height, in a V shape.
  • Pull your elbows in so that your left forearm crosses your right, before returning to the starting position.
  • After 10 reps switch your lunge to the right side, and continue, crossing your right forearm over your left.
  1. Pushup To Slam

This move allows you to work your entire body and involves more mental focus to perform it while maintaining form. Start with 30 seconds at a time.

  • Commence in a high plank position with the battle ropes placed on the floor in front of you (within reach).
  • Perform a pushup, then jump to your feet (as you would with a burpee) grab the ropes, and then jump slam the ropes into the ground. Then drop the ropes and jump back into plank position to start again.

Contact Trifocus Fitness Academy

If you would like to discover the ultimate way to use battle ropes effectively in your workouts then you should really have a look at our Battle Ropes Course. For more information, please follow this link.

Trifocus Fitness Academy- Personal Trainer