4 Move Battle Rope Workout by Skill Level

No two ways around it: Battle ropes look fierce. Varying in thickness, weight, and length, this fitness training tool is right up there, with kettlebells and dumbbells as a must-have for gyms and trainers everywhere.

Rope workouts aren't just popular because they can make anyone feel like a warrior. They're super practical for total-body conditioning, too.

"The ropes are a great tool for fat loss and overall strength because it allows anyone, at any level, to spike their heart rate in short bursts ... giving you a whole lot of bang for your buck," Rachel Prairie, NASM-certified personal trainer at Anytime Fitness, told Health.

Battle Rope Benefits

Research shows the many benefits of ropes workouts, which people tend to include as part of their high-intensity interval training. That means short, intense periods of activity followed by periods of rest. (Bonus: HIIT is very effective at burning fat in short periods.)

Here are some study highlights:

A small study of 33 people published in The Journal of Strength and Conditioning Research found increases in strength and aerobic power after just three weeks of ropes training.

Another study of 30 collegiate basketball players found significant improvements in cardiovascular fitness and core and upper body strength after eight weeks.

They are effective whether you stand or sit, too. A study of 40 healthy people published in the journal found cardiovascular fitness improved even when seated or their legs were stationary.

Before you take a crack at a rope workout, here's a list of benefits:

• Improved core strength
• Improved cardiovascular fitness
• Improved upper body strength
• Improved fat burning
  

Before Exercising With Battle Ropes

Before you start eyeing battle ropes, though, you'll want to pick up the right battle rope position.

"Stand with your feet slightly wider than shoulder-width apart, knees bent in a half-squat, and hold one rope in each hand," Prairie explained. "If you've played sports in the past, this is often referred to as the 'ready' position."

Typically, battle rope exercises involve dynamic, fast movements. The range of these movements is broad, but you'll want to get comfortable with the basics before moving on to more advanced moves.

"For beginners, keep it simple," Prairie said.

Need help starting? Prairie developed a beginner routine for anyone looking to add battle ropes into their workout rotation.

Here are four moves you can do in the gym for a quick, heart-pumping battle rope workout.

The Workout By Skill Level

Beginners: Two to three sets of 15 reps, resting 90 seconds between each.

Intermediate: Four to six sets of 15 reps, resting 90 seconds between each.

Advanced: Eight sets of 15 to 20 reps, resting 90 seconds between each.

Alternating Speed Wave

1. Stand with your feet at a shoulder-width distance in a quarter-squat, holding one end of the rope in each hand.
2. Rapidly lower and raise your right arm to about chest height, causing a wave motion throughout the rope; repeat on the other side for one rep. Continue for 15 total reps.

Grappler Toss

1. Stand with your feet at a shoulder-width distance in a quarter-squat, holding one end of the rope in each hand with a thumbs-up grip.
2. Bring both hands up and overhead, then down to the right side of your body, ending at around mid-thigh height.
3. Repeat on the opposite side for one rep. Do 15 total reps.

The Wave

1. Stand with your feet at a shoulder-width distance in a quarter-squat, holding one end of the rope in each hand.
2. Rapidly lower and raise both arms to about chest height, causing a wave motion throughout the rope. Your goal is to be explosive from the hips and keep the wave in a continuous motion, added Prairie. Continue for 15 total reps.

Jumping Jack

1. Stand with your feet at a shoulder-width distance, holding one end of the rope in each hand.
2. Rapidly jump your feet out to the sides while simultaneously bringing the rope up and out overhead, as if you were doing a jumping jack.
3. Slam the rope down while bringing our feet back together for one rep. Do 15 total reps.
   

A Quick Review

Battle rope workouts are a great way to make significant fitness gains in a short amount of time. These four moves can be a great intro to battle ropes or a challenging addition for people already comfortable with them.

You can improve your core and upper body strength and cardiovascular fitness if you consistently do battle ropes workouts.