Battle rope HIIT

Updated: Oct 20, 2020

For this workout you need access to a battle rope.


While everyone knows that physical activity is healthy. But what you probably don't know that between 30% and 38% of the worldwide population are inactive or don't reach the norms of physical activity. Most people today don't have a lot of time to do standard workout routine from 60 to 90 minutes. For those people an High-Intensity Interval Training (HIIT) is a perfect way to stay physical active and get maximal health benefits in minimal time. HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. A typical HIIT workout will range between 10 and 30 minutes. Researchers found that HIIT burned 25–30% more calories than the other forms of exercise.


To keep in mind

- Do a warming up before you start the workout to get your heartrate up.

- Even though you should perform the exercises at high intensity you should always focus on performing the exercises the right way.

- Drink water during the training when necessary


Perform the following exercises in order:

  1. 20 sec - Alternating waves

  2. 10 sec - two-hand slams

  3. 20 sec - outside circles

  4. 10 sec - two-hand slams

  5. 20 sec - inside circles

  6. 10 sec - two-hand slams

  7. 20 sec - side slam left

  8. 10 sec - two-hand slams

  9. 20 sec - side slam right

  10. 10 sec - two-hand slams

Rest 60 seconds, and repeat 2 times, if that's doable then focus on finishing 3 or even 4 rounds. Try not to rest during the exercise and choose a consistent pace. Increase speed to keep the workout challenging.



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