Battle Roping is becoming more and more popular all of the time as a way to get more fit at home. It doesn’t require much more than a little bit of space and one or two Battle Ropes. There are a ton of different workouts that you can do with these ropes, and they are especially popular for working out your upper body.
What you may not know though is that Battle Rope exercises can also help with your heart health and even cutting down on your belly fat. Given that your abs are some of the hardest muscles to get to in your workouts, this may be the solution you are working for.
If you are trying to find a new home workout routine, you certainly are not alone. All over the world, people are trying to figure out ways to get more physically fit without having to drag their butts to the gym. You may have a busy work schedule that makes setting aside time to go to the gym too difficult. Maybe your gym is closed. Maybe you want to save money. You might just hate leaving your house more than you have to. Whatever your reason is, it may be time to consider trying out a Battle Rope workout.
Battling rope benefits include increasing your heart rate, burning calories, building muscle strength, improving core stability, and decreasing belly fat. All of these benefits can be achieved in a heavy rope workout that has little risk of causing injuries.
What Are Some Cool Battle Rope Exercises?
To start out, check out this visual guide to battle rope exercises.
When we think about rope exercises for arms, there are a few things to keep in mind. The positions of your feet, head, and shoulders are all going to be crucial. Usually, the knees should be slightly bent, and you want to be facing the center of the two ropes. You also want to make sure your balance is on point.
When you first start training, see how many reps you can do within a 30 second period of super-fast. Start out rotating between 3-4 different exercise variations.
Not to brag but our Battle Ropes include workout guides - you can check them out here.
Battle Roping Is A Progressive Workout. Try Following These Guidelines:
- When you first start training, you will want to do 2-3 sets at a time with 30-second intervals on, 20 seconds off.
- As you prepare for a more intense battle, you will want to do up to 3-4 sets of 40-second reps.
- The final stage of your warrior growth is doing 4-5 sets with reps lasting a whole minute! You will want to rest 30 seconds after each set.
How Can A Battle Rope Routine Help With Belly Fat?
Aside from building arm strength, you may be asking what muscles battle ropes work in general.
Here’s Some Of The Benefits Of Battle Ropes:
- Burning Calories
- Low Risk Of Injury
- Building Arm Strength
- Improving Core Stability
- Burning Away Stubborn Body Fat
- Increasing Heart Rate And Blood Pressure
Upper body training is good for more than just the obvious reasons. This is in line with the principles of High-Intensity Interval Training. When we think about strategies like HIIT workouts, we know that increasing your heart rate and blood pressure intentionally and very quickly will help with burning fat and sculpting your entire body. This means you will be working out those hard to get to abs as well.
Part of the reason this works so well is that arm workouts with minimum assistance from leg muscles are perhaps the fastest way to increase your heartbeat and pump up that blood pressure. The great thing about using these ropes is that you truly are declaring a battle against fat on multiple parts of your body.
What Do I Need To Get Started With Battle Rope?
The exercises outlined in our graphic are all primarily designed to be done with two ropes at once. This will be pretty intense and will probably help get the quickest results.
However, if you have trouble working with two ropes at once, many rope exercises for arms can be modified to be done with one Battle Rope at a time. Obviously, if you are starting out with Battle Ropes to save money you would be spending at the gym, buying one rope to start out with is going to save you money initially. Eventually, as you build up more strength and get more ripped, you probably will want a second rope to continue your progress.
Part of the beauty of a Battle Rope workout is that you really don’t need much more than a couple of ropes.
What Size Battle Rope Is Good For A Workout?
This is a pretty common question. If your space is limited, you can get shorter ropes. This will cut down a little on how much of a workout you will want, but certainly requires less space. Ropes are generally available in 3 lengths - 35 feet, 45 feet, and 55 feet. A 50-55 foot rope is recommended for traditional battle rope exercises for its fluidity, but shorter ropes may be better for smaller spaces. In terms of diameter, a 1.5” diameter is ideal for cardio.
Beyond that, you will probably want a towel to wipe off your sweat, a water bottle, some workout clothes, and a cell phone to take pictures of yourself as you develop your muscles.
Watch The Video Below To See The Rope In Action:
Final Thoughts
If you are looking for an at-home workout routine that will help you target several parts of your body at once, a Battle Rope Regiment may just be perfect for your needs. Battle Rope Workouts can offer you the opportunity to strengthen your core, decrease belly fat, increase your heart rate and blood pressure, all while completing an intense workout for your arms. You can do all of this with just one or two ropes and never have to set foot in a gym. These types of workouts also offer great opportunities for personal growth in terms of your fitness, as you progress to doing more reps in less time.
Whether you are looking to work out some stress, or just maintain your physical fitness from home, Battle Ropes will get the job done!
