2 Fat-Frying Battle Rope Workouts

Blast more than 100 calories in less than 10 minutes with this total-body training method.

If you want to get your heart rate sky-high in a hurry while working every major muscle group in your body, pick up a heavy rope and start swinging. Ropes have become a staple at gyms across the country for good reason: They’re simple training tools with proven benefits, burning more than 10 calories a minute. “Ropes offer a high-intensity workout that burns a lot of calories in a short amount of time,” notes Danielle Hopkins, a master trainer with Equinox Fitness in New York and the creator of the gym’s Ropes and Rowers class. “It’s a great multitasker because it combines both strength and cardio together.”One study found that after four weeks of HIIT training with ropes three times a week, women not only had marked improvements in cardiovascular fitness, they were also able to do more reps of strength activities like pushups and sit-ups. All rope drills initiate from the core, which means your core is constantly engaged with every wave and slam. Plus, you get immediate visual feedback of your efforts. “You can instantly tell if one side of your body is stronger than the other because the shapes the ropes make,” says Hopkins. When using ropes, don’t muscle through with just your upper body, instead try initiating the movement from your core. “Keep the waves small, fast, and uniform the entire length of the rope,” advises Hopkins. Follow her form tips (right) and then try her favorite routines (below) for a fast and furious total-body workout in minutes. 

2 Ways To Train 

WORKOUT 1Speed HIIT Routine 

TIME: 15 Minutes

Do 30 seconds of one of the rope moves listed in "Get Roped In" Followed by 60 seconds of rest. Complete 10 rounds.

WORKOUT 2: Total-body strength and cardio circuit 

TIME: 30 Minutes

  1. Try this full-body circuit using heavy enough weights to make 10 reps feel difficult. Repeat 3 times with minimal rest between circuits.
  1. Pushup to side plank (10 reps)
  2. Goblet squat (10 reps)
  3. Alternating renegade or bentover row (10 total reps, 5 each side)
  4. Alternating side lunge with a biceps curl (10 total)
  5. 30 seconds of rope training (Round 1: Alternating waves. Round 2: Claps. Round 3: Circles)
  6. Sprinter situp 

Finish with 4–6 rounds of rope, 30 seconds on, 30 seconds’ recovery. 

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