Fight your weight issues and watch your body transform with a battle rope workout

A battle rope workout is fun, effective, and can help you burn a whole lot of fat. Here’s how you can get started!
upper body fat
All you need is 10 minutes of a battle rope workout a day to begin. Image courtesy: Shutterstock
Geetika Sachdev Published: 6 Mar 2022, 18:03 pm IST
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The quest for fitness has only grown over the past few years. Enthusiasts all over the world are looking for innovative workouts to burn fat, and one of the most effective solutions is a battle rope workout. So, what is it about this exercise that can help you?

Be it Khloe Kardashian, Deepika Padukone, Janvi Kapoor or Masaba Gupta – even celebrities have been going all out to engage in the battle rope workout.

battle rope workout
It’s a rigourous, celeb-favourite workout. Image courtesy: Shutterstock

Utsav Agarwal, Nutrition and Fitness Advance Plus Coach, Fittr, tells us all about the workout trend.

“A battle rope workout is low-impact, but involve high-intensity training ropes which are considered to be simple but useful fitness equipment. Easy to keep, maintain and use, they don’t need a ton of space, and can be rolled up just like a jump rope for easy storage. Besides that, they are extremely versatile and are one of the few pieces of gym equipment that allow you to strengthen muscles, improve cardiovascular endurance and burn a lot of fat and calories, all at the same time,” he adds.

How can you workout with a battle rope?

A 10-minute battle rope workout can help you burn around 100 kcal (based on your body weight). Before you get slamming, here’s what you need to keep in mind for an effective workout:

1. Battle ropes come in various lengths and thicknesses. The correct ropes for you depend on the type of workout you want to engage in, and how much room you have to work with.

2. As a ground rule, remember that the thicker the diameter of the rope, the heavier the weight, and the more power you need to use to move them. Beginners or rope-slamming newbies should aim to use a 1-1 ½ inch rope and work their way up to a 2-2 ½ inch rope.

3. Twenty good “slams” is considered an ideal finisher for a beginner.

4. An individual’s starting position is extremely important and can decide your ability to move the ropes effectively. Before you start any battle rope workout, it’s important to maintain an athletic stance with your knees slightly bent, pelvis tucked, core tight, and chest upright.

5. The closer you stand to the “anchor point” of the rope, the more challenging it will be to slam or wave the rope to the end. The further away you stand, the tighter the rope. Hence, one should aim to identify and arrive at a “middle ground”, so that the rope doesn’t totally touch the floor, but it’s not in the air.


Keep an idea of your risk of weight-related issues.

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Also Read: 5 moves you must do after weight training to sculpt your muscles better

Benefits of using a battle rope workout in your fitness routine

1. They help in muscle formation

“A battle rope targets muscles that are often left out of standard training routines. They can help to build some of the weak muscles. While working through the rope, the waves, whips, and slams, battle ropes can be manipulated up and down, side-to-side, or even in circles to train a host of muscles. The stronger the grip, the better your muscles are targeted, while the overhand is brilliant for circular or lateral movements,” adds Agarwal.


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2. They increase mobility

One of the functional benefits of battle ropes is that they can help you in improving your range of motion. Regular rope practice will gradually improve mobility, as well as the movement in your shoulders, hips, core, knees, ankles, and feet.

3. They’re good fun to use

One of the benefits of battle ropes is that they combat boredom and help you get of any exercise rut. We have seen people usually getting bored of their traditional training on a regular basis, hence adding this to their regime can be a fun way to burn calories.

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About the Author

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town. ...Read More

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