Battle Rope HIIT: Blast Your Body Back To Lean (15 min Workout)

A Battle Rope HIIT workout will work and tone your body while burning through a lot of fat. Battle Ropes work you hard, they work every major muscle group in your body, including your core. Because of their intensity they burn a huge number of calories and because of they require balance, create a foundation of functional strength. They are pretty easy to start with if you are a beginner and will still give you a great workout if you are advanced. Add this to the aerobic and anaerobic benefits an HIIT workout gives you and you can see that this workout would be exceptional for those wanting to see changes from their exercise routines.

Let’s get to the Battle Rope HIIT workout

Before we start, If you are looking for a Tabata style Battle Rope workout you can click here, otherwise lets get started with the MP3

1Double Whip30 sec60 sec
2Alternating Whip30 sec60 sec
3Double Whip30 sec60 sec
4Alternating Whip30 sec60 sec
5Double Whip30 sec60 sec
6Alternating Whip30 sec60 sec
7Double Whip30 sec60 sec
8Alternating Whip30 sec60 sec
9Double Whip30 sec60 sec
10Alternating Whip30 sec60 sec
battle rope hiit

Before you start with the battle ropes, you will need to do a dynamic warm-up. This consisted of the following exercises: 10 jumping jacks 10 forward and backward circles 10 alternating lunges

The participants rested for three minutes off the they had done this before they started the battle ropes.

The researchers selected a 1:2 work to rest ratio. The reason they chose this was to get a greater VO2 response.

This means it will be 30 seconds of intense exercise, followed by 60 seconds of rest. The workout uses two battle rope exercises, the double whip and the alternating whip. These were alternated one after the other to prevent muscle fatigue.

When you’re doing these exercises for yourself and show your posture and form is correct. You had needs to be up, hold your core tight with your knees and trunk in a slightly bent position. Remember to check your form during the exercise because as you get tired it tends to slouch.

A total of 10 sets are done.

After the interval training, there was a warm down session.

Each of the stretches was held 20 seconds sit and reach seated twist arm across chest wrist flexion and extension a foam roller can also be used to release muscles.

Battle Rope Exercise descriptions

Double Whip

Stand with your legs apart in a position where you feel stable with your knees bent. Hold the ropes in your hands with your palms facing each other. Tighten your core and raise the ropes above your head, and then with all your intensity, slam the rope onto the floor. Pick the ropes above your head again and repeat.

Alternating whip

Stand with your legs apart in a position where you feel stable with your knees bent. Hold the ropes in your hands with your palms facing each other. Tighten your core and raise your right hand while dropping the left. Then whip the right rope down while you raise the left. Repeat this at as fast a pace as you can.

Dynamic Warmup

Jumping Jacks

Stand with your feet together and your hands are down at your side. As you jump spread your arms up above your head. Land with your feet apart. Without stopping jump back into the position you started in.

Forward and backward circles

Stand with your feet apart and stretch your arms out to your side, parallel to the floor. Move your arms in circles, making them bigger and bigger until you feel your triceps being stretched. Bring the circles back to being small and reverse the direction.

Alternating Lunges

Stand with your feet apart. tighten your core and step forward with your right leg and lower your body until your right thigh is parallel to the floor and the knee is at 90 degrees. return back to the starting position and repeat with the left leg.


Well, as you can see, battle rope HIIT will give a tough, demanding but rewarding workout that will probably become one of your go to HIIT workouts.

Take the MP3 to the gym, and give the workout a try. Let me know how you found it in the comments below.

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