Battle ropes for weight loss might be the best cardio you're not doing, and we want to take the drudgery out of garden variety cardio, which is as fun as going to the dentist.
If you dread doing cardio, then you're in the right place. A lot of people look for novel and unique ways to do their cardio without it feeling like cardio.
Ok, maybe this isn't totally possible, but battle ropes do eliminate the monotony of cardio, while maintaining the same benefits plus many more battle rope training benefits.
The novelty of battle ropes, plus their low-impact, make battle ropes for weight loss an excellent tool for a wide range of people.
3 Reasons to Try Battle Rope Exercises Heavy Ropes Workouts
1. The program coordinator of exercise science and researcher at the University of New Mexico in Albuquerque, Len Kravitz, PhD, touts the stout benefits of battle rope training in this article. He cites a study which showed that you can burn 94 to 169 calories using battle ropes. In 14 minutes. Yeah that's right. Up to 169 in 14 minutes. And that's just an average, depending on your weight, intensity and other factors, you may burn even more.
Assuming you max it out at 169 calories, that equals a shade over 12 calories a minute. At this rate, battle rope training beats stair running, jumping jacks, burpees and even jump rope.This doesn't come across as a surprise when Dr. Kravitz went on to say in the article, "battle rope training, as a component of a total-body workout, provides a meaningful intervention for improving weight loss."There are people who will attest to the effectiveness of battle ropes for weight loss.
2. Battle ropes provide low-impact, high benefit cardio training. A lot of people out there can't be hammering on their feet anymore, or grinding on their knees. Battle ropes eliminate all that. Hardcore fitness freaks swear by battle ropes, due to their low-quality.
3. Battle ropes are a fun novelty. Battle ropes are some of the least used gym equipment out there today. Just because they're new to you, doesn't mean they're bad. In fact, they're one of the most user friendly pieces of equipment you can own. They don't break, they don't hurt you, you can beat the heck out of them, they're easy to transport, and they're even easier to store. What more can you ask for than that? That profile is pretty much the exact opposite of every other piece of equipment in the gym. Plus they'll keep you engaged and entertained doing something different.
Battle Ropes for weight loss Exercises: Rope Cardio
BATTLE ROPE BACK PEDAL WITH WAVES
Alternating waves are the most fundamental battle rope exercises known to man. Waves are easy for beginners to learn, but still challenging for more advanced athletes. Just bring a battle rope to anyone and they will immediately start doing waves. Begin by slamming each arm down in an alternating fashion, focusing on a powerful slam each time. Then, progress the exercise by adding a back pedal component. Backpedaling will make a high intensity exercise even harder. Just make sure you have space to avoid running into anyone! 50 YARDS OR 1 MINUTE
BATTLE ROPE SIDE SHUFFLE ALTERNATING WAVES
Playing with planes of motion is another great way to improve your battle rope routine. In workouts, most people tend to focus only on forward and back movements, also known as the sagittal plane. Simplifying working in another plane of movement can increase the difficulty of an exercise! Perform the movement by continuing the alternating waves from the previous exercise, but move side-to-side in a shuffle pattern. This frontal plane movement will place an extra emphasis on the hip closest to the rope, while still giving you the benefits of a battle rope exercise. Add this to your routine if you’re looking for a new challenge! 25 YARDS OR 1 MINUTE
BATTLE ROPE SQUAT SLAMS
In addition to alternating waves, there is another move commonly done with battle ropes. The slam is a similar movement, but requires you to move both hands at the same time. Although this seems like a small difference, it can make a huge difference on energy expenditure. Slams are much harder, often leaving you winded at a faster pace than alternating waves. This variation of battle rope slams also introduces a squat during the slam. By bringing the entire force of your body and rope down simultaneously, you create an explosive movement that is hard to replicate. Give this exercise a try and you’ll see just how difficult rope slams can be! 25 REPS
BATTLE ROPE CURTSY LUNGE SLAM
If you enjoyed the squat slams, here is another variation that you will love! A curtsey lunge is a nod to royalty, which makes this exercise feel fancy. Just think of yourself bowing to the Queen with every rep. Not only do curtsey lunges have the benefits of royalty behind them, they are also a great exercise to develop the glutes. With glute development and the calorie shredding battle rope, adding this to your routine is a great way to get ready for the beach! 15 EACH SIDE
BATTLE ROPE RUSSIAN TWISTS
Battle ropes can also make a traditional exercise more fun! Russian twists are a great core exercise, hitting both the rectus abdominis and the obliques. There is a reason you see them in just about every bodybuilding program. But let’s be honest, they can get stale pretty quickly. By adding in rope slams, you can erase the boredom while also adding a different training stimulus! Powerful rope slams hit the obliques in a way dumbbells just can’t. They are more forceful, leading to a bigger change over time. 1 MINUTE
BATTLE ROPE SINGLE LEG LATERAL WAVES
Adding a balance component to any exercise will force more muscle recruitment. This means that if you are standing on one leg, you have to activate more muscles on that particular side of the body than you would have with two feet firmly planted. This extra muscle recruitment helps shred extra calories. If you find yourself having issues balancing, toe tap one foot instead of having it completely in the air. You will notice that the rope is being used in a different way as well. In this exercise, you will actually perform side-to-side waves, burning out the shoulders. 30 SECONDS PER SIDE
BATTLE ROPE DEFENSIVE SHUFFLE ALTERNATING WAVES
Defensive shuffles are used in just about every sport. They allow you to move quickly side-to-side while staying in an athletic position. Defensive shuffles are also a great way to improve leg strength. If you don’t believe me, go try a wall sit for 30 seconds and see how your legs feel after. In this exercise, focus on staying a low stance. Avoid letting your toes flare out as you move laterally. All the while, continue the alternating wave pattern. This is a total body burner that is sure to shred a few pounds! 30 SECONDS
BATTLE ROPE KNEELING TO STANDING WAVES
Playing with your positioning is very beneficial for exercise. The more comfortable you are with getting in and out of various positions, the better you will perform in both life and sport. As humans age, they can lose the ability to get into low positions if they stop training that way. For this exercise, start in a standing position. Start making waves with the rope then slowly bring one knee to the ground. As your knee touches the ground, slowly bring the other knee down as well. Return to standing by slowly reversing the process, bringing one foot up at a time. By constantly shifting from standing to kneeling, you’ll help improve mobility throughout the body, specifically at the hips and ankle. 15 REPS EACH SIDE
BATTLE ROPE SHADOWBOXING
Although waves and slams are the most common way of using a battle rope, with some creativity it is easy to use the ropes in a multitude of ways. In fact, for those looking to get a great shoulder / arm workout throwing punches with a battle rope is extremely effective. The extra weight in the Hyper Rope by Hyperwear provides just enough overload that you can still punch quickly with resistance. Start by performing a few jabs to get comfortable with the exercise and see how the rope moves. As you get accustomed to the movement, add in some crosses and uppercuts. Perform this for 30 seconds, focusing on maximum intent. 30 SECONDS
BATTLE ROPE MOVING PUSH UPS
Another uncommon way to use battle ropes is by using it as a target. In this exercise, you will perform moving push ups over each side of the rope. The small rope size makes it perfect for this exercise, as you can easily perform push ups on either side of the rope and in the middle. If you are looking for an extra challenge, everytime you get back into the middle of the rope, stand up and perform a rope slam. This is another great burpee variation that will keep your mind working, helping to limit mental fatigue. 1 MINUTE
WEIGHTED JUMP ROPE HALOS
One of the most underrated exercises for healthy shoulders is the halo pattern. It requires the shoulders to move throughout their entire range of movement. However, traditional dumbbells can limit this exercise. Try using a weighted jump rope for this movement, as it will be more fluid. Not to mention, it will make you feel like a true cowboy during your workout. 1 Minute
WEIGHTED JUMP ROPE ALTERNATING FEET
Jumping rope is an excellent way to lose weight. It gets the heart rate up while also getting the rest of the body sweating. Whether you are an expert or new to fitness, simply alternating the feet while jumping rope is an efficient move. Try adding this in your routine, either as a warm up or a taxing finisher! 1 Minute
WEIGHTED JUMP ROPE OVERHEAD SQUAT
The best thing about a battle rope or weighted jump rope is the freedom it gives during your workout. Obviously you can perform traditional exercises, but in addition you can use it as a heavy overload. Hyperwear’s Hyper Rope Jump Rope weighs an astonishing 7.5lbs, making it a perfect load for anyone trying to learn the overhead squat movement. 1 Minute
WEIGHTED JUMP ROPE 1 FOOT JUMPS
Once you get familiar with how the weighted jump rope turns, try doing one foot hops over the rope. This will work on your coordination as well as burn that stubborn fat. It is a simple movement, but the addition of a heavy rope really adds another level to the exercise. You will really overload that leg, helping you get some nice calves! 30 seconds per leg.
WEIGHTED JUMP ROPE PUSH UPS
The final exercise we will look at is using a heavy rope for push ups. The Hyper Rope Weighted Jump Rope is perfect for adding an additional load to your push up routine. It can easily be wrapped around the body, meaning you will get the entire 7.5lbs added to you. In addition, the weight won’t shift like a plate on your back would. Tried and true, push ups are one of the most effective exercises out there for weight loss. (1 minute)
But wait, there's more to a rope training workout for weight loss!
The guys over at Bodybuilding.com did a solid piece earlier this year, pointing out some of the same things we did.
They mention the "drudgery of treadmill cardio sessions."
The guys agree "that they're fun as hell."
The guys note that "the Journal of Strength and Conditioning Research found that a mere 10-minute heavy ropes workout increases heart rate to peak levels and should be classed as high-intensity exercise."
It doesn't come as a surprise then that the title of the article is "Torch Body Fat with Battle Ropes." Make sure to have a good look at it. They include a rather unique, total body battle rope workout for you to try.
And if that wasn't enough, you may need to do a reality check. Figuratively speaking of course.
Would you believe the effectiveness of battle ropes more if the crew at MilitaryTimes.com backed it up?
Well they went there. Way back in 2013 no less, when they posted this piece, which touts a unique strength bonus with battle rope training.
"Fifteen-minute bouts of battle rope drills three times a week can raise your maximum pushup count by an average of 24 percent within four weeks."
That's quite a significant gain in less than a month.
So, this begs the question, "What are you waiting for?"
Rope Cardio and Ropes Workout: Getting Started with Battle Rope Exercises
Battle ropes for weight loss aren't know to many, but they're gaining steam.
Don't let a training tool that's unknown or unfamiliar to you make you skittish. We have a brand new weighted battle rope, you can get familiar with that we promise won't scare you! Our Hyper Rope® battle rope is the best home gym battle rope (Men's Health 2022 Home Gym Awards).
If you're already familiar and comfortable with battle ropes, read on.
We know some of you might be looking for some super unique, wild gym rope exercises, so we've got you covered right here.
If you have any weighted battle rope or weighted jump rope exercises, videos, resources or websites you'd like to share with us, please let us know.
Thanks for reading, stay awesome and enjoy your battle rope training.