Engaging in Battle Ropes Cardio for Weight Loss

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Last updated on July 4, 2021

Ropes have been used in gyms for centuries. Battles are also not new. It is therefore not a surprise to see that the latest trend is battle rope training cardio workouts. 

While battling ropes workout is common in martial arts and football training, it has only been found as a piece if equipment in the mainstream gym training recently. There are different ways you can train with battle ropes; each of the ways offering full body strength training and different forms of cardio. 

If you are targeting your core and upper body, battling rope will give you great results. Again, if you need to build muscle without lifting very heavy weights, battle ropes will help you. Battle rope training exercise is able to create forces and tensions from different angles thereby straining your muscles enough to gain. 




Getting started in ropes workout


Some of you may like to do home workouts and want to consider buying a battle rope for you home gym. Today, most fitness stores sell battle ropes. When shopping, look for nylon ropes fitted with rubber ends. The rubber ends give you a firm grip when you have sweaty hands and the nylon rope is long-lasting. You can also head to the nearest hardware store and buy 50 feet of nylon rope, 1.5 or 2 inches thick.

Start with a light rope workout at the end of your workout session. Do basic alternating waves in intervals of 30 seconds. Do at least three waves at the end of your workout and do more waves as you get comfortable with the ropes. Once you master the alternating waves, you can create waves with both hands, double waves. 

When doing the sets of waves, do them in a squat position with the knees bent. Stabilize your core by spreading and planting your feet at least a foot apart. 


How to work out with battle ropes?


The Wave 

If you need to put more focus on your biceps, the wave is the most standard battle rope training workout. Place your elbows on your side and pump your arms, alternately, up and down. This will create alternate rope waves that will burn burn calories and facilitate fat loss. Once you get used to the alternate waves, do double waves where your two hands create waves in tandem. 


The Slam

This is a battle ropes workout routine which engages your shoulders, your arms, back, abs and core. Lift the two ropes shoulder high and then drop them with full force so they small on the ground. Ensure that you maintain good posture. Do this for ten minutes until you feel your heart rate rising. 


Rope Circles

Rope circles focus more on your shoulders. Lift the ropes up and move your arm in circles in front of you. Start by circling the ropes in the same directions and then circle one rope inwards and the other one outwards. When the right-hand circles clockwise, the left hand should circle counterclockwise. Circle both ropes the same direction, then change midway to the opposite direction. 


Whipping the ropes

In a squat position, whip the ends of both ropes in tandem as if pushing them away from you. As you do so, keep your elbows very low. This exercise is meant to strengthen your back.


Pivot throws

Here, you ground your feet for stability. You then pivot your torso from side to side and as you do so, throw the ropes to the ground towards the side you are pivoting. This cardio workout strengthens your core and your back.


Integrating Battle Ropes into your routine


When you feel comfortable with battle ropes cardio exercises, you should start doing more intense exercises like jump rope, jump squat, claps (where you move the ropes on the ground to make an S and a combination different battle rope workouts. 

There are a plethora of battle ropes benefits. One of the main benefits is that they target the whole body. You also do not need a personal trainer to use battle ropes. With DIY battle ropes at home, you are good to go.

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A great fitness routine to build muscle and weight loss

You should now appreciate the benefits of battle rope training. With regular consistent rope exercises you can achieve fast fat burn, particularly with high intensity interval training ( HIIT ), to lose weight. Many would want to fat, especially belly fat. This will give you a better body fat ratio so you will look leaner and have better muscle definition primarily from arm workouts with rope swings.

Battle rope moves are a low impact exercise and suitable for all age groups. Some women and mens health issues may lead them to question whether the battle rope exercise is right for them. We advise you to always speak with your doctor and personal trainer to get confirmation. 

Steve Theunissen has qualified from the International Sports Sciences Association (ISSA) and is a certified Personal Trainer and Nutritionist. He has over 30 years experience in fitness and nutrition and currently working with famous fitness professionals. He is currently living in New Zealand with is wife and daughter.

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