Beginners > 5 Move Battle Rope Workout
You're in Beginners

5 Move Battle Rope Workout

26th Feb 19

Battle ropes are awesome fitness tools to have in your training regime. They aren’t always the first things you might think of going to in your training, but they are fantastic none the less. Deciding how to use them, however, is where people often slip up. The standard alternating wave motion isn’t always enough for everyone, and you might really be missing a trick when it comes to getting their full potential. Here are some of the ways they fit into different workout styles.

This battle rope workout uses them and them alone. Just you, them, an anchor point, and you’re good to go. You can change your intensity to suit you, but no matter how you do it, you’ll be feeling the burn in no time and realise how incredible these fitness tools can really be, no matter what you are training for. The workout is three rounds of the same exercises but at changing intensities so that you can keep things varied and you on your toes while still getting a good full body workout, and raise your heart rate.


exercise example

The first move is alternating waves. This is essentially the poster move when it comes to battle rope exercises, and it’s a great way to make the most of them, kicking off this battle rope workout beautifully. Grab one rope in each hand and rhythmically make waves with each rope in an opposing pattern, lifting one arm up as the other moves down. This will utilise your biceps, triceps, lats and delts.

Side Waves

exercise example

Side waves are one of the less commonly seen and yet equally effective moves to the alternating waves. Again, with a rope in each hand, you’re your arms together this time from side to sad at a rate hard enough to get the waves to travel down to your anchor point. This should focus more on your chest and delts and be a great move for you to include.


Slams are the best plyometric move you can do with ropes other than jumping slams, and they absolutely deserve a place in the workout. They may take it out of you, but you’ll really see an increase of power as you get the work in. This is an explosive and dramatic movement that requires you to raise your arms above your head and whip them down as hard as you possibly can and repeating. It’s definitely the most vigorous and hard-working move, but it’s possibly the most effective.


exercise example

These are pretty much entirely dedicated to your delts, and they will thank you for it. A simple movement that will still really take it out of you in the long run, but effective at what they do. Do large opposing circles with each arm, keeping to one size. It will get hard to keep going but push through it!

Side Steps

exercise example

To make sure that you’re getting a full body workout and that you’re getting the blood pumping as much as possible, this movement gets you moving around. The premise is to still use alternating waves like in the first exercise, but do sidestep as you’re doing it, with a squat at the end of your step. Doing this while still waving will give you a full body movement!



So now that you know the battle rope moves you’re going to be using, it’s time to put them together into the HIIT workout format you need to be able to make the most of them. The beauty of a HIIT workout is that overall you’re going to be working to the best of your ability no matter what and that you can make the most of your time in the long run.


Round 1

60 Seconds Work – 60 Seconds Rest

Round 2

45 Seconds Work – 45 Seconds Rest

Round 3

45 Seconds Work – 30 Seconds Rest

Make sure that you warm up and cool down as always, as these exercises are extremely vigorous and you could well sustain an injury if you don’t take the right precautions. We’d recommend using the workout once every week or two to keep things fresh in addition to your other workouts. Have fun! Home Gym accessories


Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.