They say, ‘no pain, no gain’.

But does it really need to be that way?

If you’re looking to ramp up the exercise and shed a few festive pounds this new year, is it really necessary to brave a 5k jog every morning? Or spend 60 minutes on the treadmill every night?

Maybe not. Battle ropes could be your saving grace.

As an incredibly efficient and effective way to burn fat, a couple of lengths of manila or braided polyester could be all you need to stick to your resolution and lose weight. Whilst still having a bit of time left over to sit down, relax and do something a little more… enjoyable.

 

Battle ropes – your new fat-busting friend

Most people assume that battle ropes are an advanced piece of equipment, difficult to master and designed to build muscle in just the arms and shoulders. But this isn’t the case.

They’re actually a fantastic (and relatively easy!) way to give your full body a workout.

Battle ropes combine elements of both resistance and cardiovascular training. Performed in short succession, the exercises target every part of the body – putting the muscles in your arms, shoulders and core under a prolonged period of tension, whilst also giving the heart and lungs a workout.

As a result, they burn lots of those pesky calories. In fact, battle rope exercise is believed to bust twice the amount of fat that you would during a laborious long-duration cardio workout – in about half the time. And in a recent study comparing various workout styles, it came out first in terms of average calorie burn.

It seems, swinging around a couple of manila ropes – for just 10 minutes a day – will burn 10.3 calories per minute. Which is more than most people can achieve by going for a run!

 

 

Want to have a go?

Battle ropes can be slightly intimidating, perhaps seeming like too much of a battle to even attempt. But the truth is, they’re not too difficult to master – even as a novice. And if you’re serious about shedding the pounds (in the shortest space of time), they’re definitely worth a go.

The key to success is to invest in the right ropes.

For beginners, smaller ropes – measuring 32mm in diameter – are typically recommended. These are fairly light, comfortable to grip and perfect for a full-body fat-burning workout.

Here at RopesDirect, we stock 32mm manila battle ropes and 32mm braided polyester ropes. Both of which are fantastic options if you’re new to the world of battle rope training. And they come in three lengths – 10m, 15m and 20m – to suit your space requirements and preferences.

Due to the high intensity of battle rope exercises, prolonged workouts aren’t usually recommended. Instead, it’s better to do HIIT (High-Intensity Interval Training) or circuit training, in which you shift the focus to different parts of the body for short durations.

Not only does this make the workout more achievable (especially as a beginner), it also maximises the benefit of the workout and is the best way to burn the most fat.

 

A short battle rope workout for beginners

Do a quick online search and you’ll find lots of battle rope workouts for beginners, perfect for trying at home. Here we’ve picked out one designed to blast your arms, shoulders and core and burn away belly fat in record time.

It takes approximately 10 minutes in total. But if you prefer, you could just pick and choose sets to suit your current fitness levels. Either way, the results will speak for themselves. Just grab your new exercise ropes and have a go.

 

WARM UP

Complete 2 sets. One minute rest before starting the circuit.

Exercise	Description	Work Interval	Rest Interval
Rope Jumping Jacks	Do a series of traditional star jumps, whilst holding a battle rope in each hand.	30 seconds	0 seconds
Alternating Lunge Wave	Reverse lunge, taking a step back with one leg, whilst keeping the front knee at 90˚. At the same time, complete ‘alternating waves’ with the battle ropes.	30 seconds	0 seconds

 

CIRCUIT

Complete 1-3 sets.

Exercise	Description	Work Interval	Rest Interval
Plank Alternating Slam	Get into a raised plank position, in which your shoulders are positioned over your wrists and your feet are placed out wide.   Whilst keeping the hips as still as possible, slam the battle rope three times with one arm, before changing to the other arm – and repeat.	45 seconds	15 seconds
Russian Twist	Switch to a sitting position, with your feet flat in front of you.   Holding them together, bring the battle ropes up and over your knees, before slamming them down onto the floor. Then repeat this manoeuvre in the opposite direction.   Try not to just move your arms. Focus on rotating your midline from side to side.	45 seconds	15 seconds
Rainbow Slams	This is a similar move to the ‘Russian Twist’, but this time in a standing position.   Place one battle rope in each hand by your left knee. Pull them up as high as possible, before slamming them down to the right. Then repeat this in the opposite direction.   Try to extend your movement as much as possible.	45 seconds	15 seconds

 

 

Do your first battle rope workout today

Battle rope exercise is known for its fast fat-burning potential; making it a great way to stick to your new year’s resolution and lose weight – without wasting hour after hour at the gym!

The battle ropes for sale in our store are both ideal for beginners and affordably priced.

So where’s the harm in taking a look? Pick out your new fat-busting friends from our line-up of manila and braided polyester ropes, learn the moves and start shifting those post-Christmas pounds today.

And keep in mind, we’d love to hear how it goes. If you do happen to try the workout above (or similar) using our battle ropes, be sure to get in touch and give us your opinion. You can either submit a testimonial via our website or tag us on Facebook or Instagram using #ropesdirect.