Battle Rope Workout Routine – Quick Full Body Workout

Ropes aren’t just for climbing in gym class! Battle ropes have really gained in popularity over the last few years and you can even find them in commercial gyms now. What I really like about battle ropes is how easy they are to set up and you can move them outside on a nice day to do a workout in the sun.

There are also lots of benefits to adding a battle rope workout routine in to your schedule, it can be a great HIIT workout that will burn more calories than steady state cardio and it adds a bit of fun to it too. If you haven’t checked out my post on the benefits of HIIT, or you’re unsure of what it is, check it out here. Another benefit of battle ropes is they improve muscle endurance and strength while you are doing cardio.

With the battle rope workout routine below you will get a great full body HIIT workout, if you need to work a couple of extra breaks in you can add a 30 second rest after completing 2 exercises.

When done with the most intensity you can muster, burpees burn more calories than just about any exercise, adding the battle rope to it just adds another element to increase the heart rate and difficulty, so might as well start your battle rope workout routine with burpees to get them out of the way.

Arm Wave With Burpee

30 Seconds

Grab both handles of the rope in front of your body with knees slightly bent, keep your core tight when ever you are swinging the ropes. Now begin alternately raising and lowering each arm explosively, do two up and down movements with each arm and then drop down to do a burpee. After your burpee shoot back up to the starting position with ropes in hand and immediately start waving again. Repeat this for 30 seconds.

Squat Hold Alternating Wave

30 Seconds

Stand with your feet shoulder width apart, start alternately raising and lowering each arm explosively and then drop down in to a deep squat and hold for the full 30 seconds.

Jump Squat Alternating Wave

30 Seconds

Transition straight from the squat position of the previous exercise in to the jump squat, all that changes is every couple of rope swings jump up so your feet come off the ground, when you land squat down and repeat the jump. Continue waving the ropes through the entire squat and jump portion of the movement.

Battle Rope Russian Twist

30 Seconds

Sit on the floor facing the rope anchor point with your heels on the ground and knees bent, lean back a bit and flip the ropes from one side of your body to the other. When doing the Russian twists ensure you are turning the center line of your torso from side to side as well and not just flipping the rope with your arms.

1 Minute Rest

Take a rest, you’ve earned it.

If you feel you have recovered after 30 seconds tell yourself you are a machine and get right in to the 2nd half of your battle rope workout routine.

Rope Whip

30 Seconds

With knees slightly bent and core tight rapidly raise and lower both ropes together in a whipping motion.

Battle Rope Jumping Jacks

30 Seconds

Facing the anchor point and holding one rope in either hand do 30 seconds of jumping jacks with as much intensity as you can. Some people prefer to do this one with a backwards grip so the ends of the ropes are sticking out of your hand on the thumb side. It can be done holding them in either direction and is a personal preference.

Reverse Lung Alternating Wave

30 Seconds

While doing the alternating wave with the battle rope, step back with one leg and bend down until your knee almost touches the ground, push back to an upright position and repeat with the other leg.

Battle Rope Plank

30 Seconds

Get in to a plank position on your hands with the battle rope ends laying beside your hands, then grab one of the handles and raise and lower it explosively three times. Switch hands and repeat the wave three times, do this for 30 seconds. If you still have gas in the tank try getting through it a second or even third time.

This battle rope workout routine can be done in addition to your weight training or as a stand alone HIIT workout. Just remember to keep the intensity up and give it your all!

Two very good options for battle ropes are below,

Let me know in the comments below your favorite battle rope workout routine.

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3 thoughts on “Battle Rope Workout Routine – Quick Full Body Workout”

  1. Hi Tyler, interesting article. What a fun twist to a work out routine. I appreciate the fact that you have even added different routines to try out as well. So you could even use these ropes for a work out in home right? I dont know if I overlooked the weight of these ropes in your article or not.. but would you happen to know how much these ropes weigh? Thanks for the article and I am looking forward to your response.. Hope to hear from you soon!

    • Hey, You can absolutely use these in your house, just be sure you aren’t going to hit anything cause they could cause some damage. The ropes usually vary in weight from 18-40 pounds depending on the diameter and length of rope you get. If you need some suggestions for a good rope just let me know and I would be more than willing to lend a hand! 

      Thanks for the questions. 


  2. I really like the Jump Squat Alternating Wave exercise!! I didn’t realize there was so much you could do with these ropes. I always see them on instagram. Didn’t realize you could actually get a good calorie burn from this!! Thank you for providing the different exercises too. I may have to try to check this out next time I’m in my gym!


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