Power ropes are an excellent tool for fat loss and conditioning because you use your whole body with all of the exercises (see video below) .

Power ropes are ideal for interval training.  Most beginners struggle to maintain good form for 45 seconds, so start off with short intervals, tabata works well.

Tabata = 20 sec of work at high intensity, 10 sec off, for 8 rounds, total of 4 mins.

Ropes are also great in circuits.  In the circuit below one station out of 4 is power ropes. This would allow you to increase the work periods to 30-45 secs, rest 10-15 secs.

  • 1a battling ropes
  • 1b swings
  • 1c clean & press
  • 1d squats

When you’re a bit more advanced, you can increase the interval length or start using reps.

Alternatively, you can try using power ropes until you speed starts to drop off, at this point rest 1 min then repeat.  Start off with 5 sets, then try 25 mins resting as needed.

You can also use the rope as a one way cable machine. This can be done by wrapping it around a pole. The more time you go around a pole the harder it will be. This works really well for rowing movements.

Be aware of the surface your wrapping the ropes around as rough surfaces may damage the ropes.

Here are some rope and sled combo exercises that will give you a serious full body workout.

Tags: training tips rope training power ropes power rope training conditioning training Battling Ropes Training battling ropes exercises battling ropes