Using Battle Ropes to Lose Weight

5 Battle Rope Workouts

1. Beginner Battle Rope Workout



2. 18-Minute Battle Rope Workout Routine

Print out this workout in Word or PDF formats.

  1. Do any battle rope exercise for 20 seconds.
  2. Rest 10 seconds.
  3. Do 20 seconds of another NON-battle rope exercise at a high intensity.
  4. Rest 10 Seconds.
  5. Repeat 1-thru-4 THREE more times
  6. Rest 1 Minute
  7. Repeat for 1-thru-6 FOUR total times for a FULL 18 minute workout.

3. 7-Minute Battle Rope Workout




4. The Toughest Battle Rope Workout

  1. Do any battle rope exercise for 20 seconds.
  2. Do 20 seconds of another NON-battle rope exercise at a high intensity.
  3. Keep doing 1 & 2 without stopping for 2 minutes or 6 times in a row.
  4. Rest 40 Seconds before doing it again.

5. To Make Your Own Battle Rope Workout,

All 12 of the exercises help you burn fat but the Hip Toss (#2) & Russian twist (#4) will help you get rid of your love handles

The best way to use battle ropes to lose weight is to workout in an Interval or HIIT style. Watch the Video below or see 10 Rules to Lose 10 Pounds Every 3 weeks with HIIT to better understand how fat loss intervals work.


Anchoring Your Battle Ropes

anchor battle ropes

Make sure you anchor the rope in place by wrapping it around a pole, weights (dumbbells or kettle bells) or even have someone who is stronger than you sit at the other end and hold the battle rope in place.

You can also buy battle rope anchors from these places:

What Length Battle Rope?

length battle rope
Where to Buy Battle Ropes
If You Don't Have Battle ropes,

Use Bed Sheet Workouts

Use a Garden Hose

More Workouts

More Tips Created by Adrian Bryant

Adrian Bryant

Leave a Comment

There are 30 comments
Sonji L

Hi adrian..i love your battle rope workouts..i started with the beginners about 3 weeks ago i been doing the one with jumping jacks..omg its tough i try to do at these battle rope workouts 3 days a week and ive lost about 6-7 pounds..i was 182 now trying to get to 160-165..i also strength train about 2-3 days a weeks..ive been working out for about 2 also building muscle and its hard to drop 52 5'9 1/2..i lost 50 pounds around 2012 -2014 ive maintained 165 for 4 years then around Oct-dec 2018 i went to 182 from i believe less cardio and donuts..i really want to be 165 again..i believe the battleropes are the key..but it takes time..please share with me some wisdom on speeding up my weight loss..i want that weight and muscles
Thank you☺

February 11, 2019


how many times per week would you recommend this training? I train weights 5 times per week

June 29, 2018

Adrian Bryant

start off with 2x and work up to 4x a week

July 01, 2018



Do battle ropes do anything to build muscle? what about belly fat

June 10, 2018

Adrian Bryant

Not much for muscle, maybe a lttle firming up / toning.

Yes for belly fat since they mainly help you burn fat all over

June 10, 2018


Powerlifting and crossfit over the past 4 years or so have given me lots of muscle but not the definition that I want. I have the motivation to workout and even turned the single car side of my garage into a gym.

Do you have an app or maybe printable versions of your workouts to lose fat? Hard to follow along with the video in my garage :)

July 30, 2017

Adrian Bryant

not yet but coming soon

July 30, 2017


With the battle rope exercise can 30lbs be loss in 30 days? Whats the best plan to lose 100lbs in 7 months at 277 30 years old female?

January 23, 2018

Adrian Bryant

yes, at your weight you will experince fast weight loss with just about any plan from here you choose

January 23, 2018


I want to get the body that I have always wanted, but I'm lacking the motivation to stay on a diet. Any advice?

July 18, 2017


I am doing battle ropes 5to6 times a week 8 different exercises for 1 min each 3 times with a 30 second break in between each exercise but I am still having trouble losing belly fat any suggestions.I work the ropes hard and properly,I would like to lose 25LBs before my 72 birthday better yet by May 2017.

November 18, 2016

Adrian Bryant

are you watching your calorie intake or on a diet

November 19, 2016


I do a similar workout 9 different rope exercise 5 times a week 30 seconds hard then 15 second rest and I do 5 sets. I have same problem feel like I am getting great results except for the waist line and belly.

March 08, 2017


I started to use battle ropes whilst sat on a Swiss ball as I have lower limb problems. Good to see you show an alternate sit down version to the stand up version. Battle ropes are a brilliant all round exercise regime for everyone! Excellent.

July 25, 2016


I have 17 y/o basketball player who wants to work on his upper body. How many times per week do you recommend this workout. Thanks in advance.

May 30, 2016

Adrian Bryant

you mean you want a bigger upper body? if so then you need to go here

May 31, 2016


What is the title of the song playing during the rope workout?

June 02, 2014

Adrian Bryant

a song by sean price called 60 bar dash

June 03, 2014


Props for the Sean Price track!

April 14, 2015


I just started doing these so I do about 10 mins of 15 seconds rope/15 seconds rest. Will this be effective?

March 22, 2014

Adrian Bryant

yes, that'll work but also try the workouts on this page

March 23, 2014


That's an awesome workout, i've done that myself and its brutal. Keep it up and change things around to make it interesting.

June 26, 2014


About how many calories do you burn with battle ropes?

September 18, 2013

Adrian Bryant

it depends on which battle rope workout you do

September 18, 2013


OK for example 8 different exercises 25 work (all out) 45 rest.
1. low alternating
2. High alternating
3. 2 arm wave
4. hip toss
5. side to side sweep
6. alternating bosu ball stable
7. alternating bosu ball unstable
8. inside circles
All I'm looking for is a ballpark idea.

September 19, 2013

Adrian Bryant

I'd say about 100-to-200 calories for every 10 minutes

September 19, 2013


Im 5'7" 220lbs, quit smoking and have asthma but I need to lose 80lbs preferably by summertime. What should I do?

October 31, 2012

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