If you fancy including ropes in your workouts, prepare yourself for battle. Battle ropes offer a challenging, intense change from your usual cardio exercises.

Expect a heart-pounding, full-body strengthening, muscle-bulking workout from these versatile, and fun, bits of kit.

Part of the beauty of heavy rope training is the variety of exercises you can do and the fact that all fitness levels can use ropes in some way.  There’s not much to it: you just hold the ropes in both hands and move your arms up and down, or circle or slam the ropes. You are ‘battling’ with the ropes, which also feels very satisfying.  

Mixing ropes with HIIT hikes up the intensity and just 10-15 minutes (maybe squeezed onto the end of your usual workout) gives you an intense total-body workout. This means you can build muscle and burn fat without resorting to ultra-heavy weights, even if you have a tight schedule.

Fancy a go? Here are a few workouts to get you started. Remember, you want to do as many whips, slams and waves as possible to get your lungs burning and muscles screaming. This is, after all, battle ropes!


Stand with knees slightly bent. Tighten your core. Make big circles with your arms. Circle your right arm clockwise and your left arm counter-clockwise. Do this for 30 seconds one way, then 30 seconds the opposite way.



Holding the ropes, lift both hands as high as you can, then slam the ropes down to the ground as hard as possible to create big waves. Add power by jumping up and throwing your body into the move. Do this as fast as possible.



An easy combo for you here. Do a basic waves move – move your arms up and down alternately as fast as you can. Then add a simple squat to the movement.


Embrace your inner Rocky and perform some simple uppercuts while holding the ropes.



Stand with your back slightly bent and hold the ropes in an overhand grip. Bring the ropes up to your chest and start to swing the ropes from one side of your body to the other. This will be a ‘pivot and flip’ motion. Repeat until exhausted.



The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


Matthew C.
18 October 2016

Matthew C.

Hi Craig, yes I think you could definitely use your own rope, but unlikely it would be heavy-duty enough if it's just normal rope.

craig t.
17 October 2016

craig t.

I wonder can I just use some old rope I have lying around in the garage?

Sasha B.
16 October 2016

Sasha B.

Love the sound of this but never done it.. I can imagine it would get out lots of frustration!!

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