Start Here: Check Out This Battle Rope Workout Routine For Beginners

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Are you anxious to get started with battle ropes? Like, you want to get started right now? You’re in the right place. I want you to get started right now too. Battle ropes can take your full-body workout to the next level. You’ll get good cardio, strengthen and bulk your muscles, improve coordination and balance and burn fat, even belly fat.

Let’s get started. First, we’ll look at what you need. Then we’ll start you out with the best battle rope workout routine for beginners. After that, we’ll answer some of the most common questions we get, like “how long should a battle rope workout be?”

What You Need To Get Started

Here’s all you need to begin your battle rope routine at home:

  • A battle rope – Buy one or check out how to make your own here
  • About 10 to 25 feet of space – You need a space approximately equal to half the length of your rope
  • 30 minutes – This beginner’s battle rope circuit will take about half an hour, and you’ll be burning from head to toe

That’s all you need. There’s no complicated or expensive equipment. This is one of the big advantages of battle ropes. The workouts are accessible for everyone.

The Beginner Battle Rope Workout Circuit

Here we go. Make sure your battle rope is anchored or looped well, grab a bottle of water and towel and get ready for an intense battle rope workout.

This is a simple circuit, so immediately go from one exercise to the next. But if you get to the point where you can’t maintain proper form or feel as if you’re overdoing it, take a break and rest for a bit. Then pick up where you left off.

You’ll typically be doing five sets per exercise, but you’ll be kinda taking it easy since you’re just starting out. In future, battle rope circuits, you be going harder with less sets per workout.


Light cardio will get your body primed. Jumping jacks are great. Maybe a few burpees. Toss in a few pushups and situps to get your arms, shoulders and core ready to go.

1 – Bicep Waves

This simple classic will get your heart pumping, priming you for the next half hour, while working you biceps.

Stand with your feet at a hip’s width apart and your elbows tucked into your sides. Grip one end of your rope in each hand and alternate making waves with your arms, keeping your elbows still.

Go for 30 seconds followed by a 30-second rest. Do this five times. And there’s your five-minute bicep curl set.

Variation: Try doing your bicep waves in a deep squat to get some good lower-body action going on. Try raising out of and lowering back into the squat as you wave. That will build your leg muscles and coordination.

2 – Circles

Use the same stance here. Holding your ropes at just below chest-level, begin making circles. Move your left arm counter-clockwise and your right arm clockwise for 15 seconds. Then switch to make clockwise circles with your left arm and counter-clockwise circles with your right for 15 seconds.

Now you rest for 30. Do five sets, then move on to number three.

Variation: You can also do circles in a squat. Try it after you get your circle rhythm down pat.

3 – Slams

Simple slams work your arms, shoulders and back, but they really focus on your abs.

Facing your anchor and with your feet a hip’s width apart, grab an end of your rope in each hand. Tighten up your abs. Raise the ropes above your head and slam them to the floor as hard as you can. Keep doing this. You’re not trying to make waves. You’re just slamming the ropes, so you don’t have to worry about speed at first. You want to slam the ropes with as much force as you can muster from your core.

Slam for 30 seconds, then take a 30-second rest. Do five sets.

Variation: I like to add a little lower-body twist to many of my upper-body battle rope exercises, if you couldn’t tell. Jumping slams work your lower body while enhancing coordination and balance. Use the same stance. Jump, and when your feet hit the ground, lower into a squat while slamming the ropes down.

4 – Throws

This is mostly an upper-body workout, but it’s great for the obliques. Your arms, shoulder and back will also feel the burn form this one.

Your feet need to be just a little wider than hip width and pointing toward your anchor. Hold the ropes in front of you at about the height of your hips. As you pivot to the right without moving your feet, bring the ropes up over your head and slam them down to the floor on your right side. It’s like your forcefully throwing something to the floor. Do this, while alternating the sides you’re pivoting to for half a minute. Then you get your 30-second rest. Go five sets.

5 – Flyers

Flyers are more challenging than they seem. Your shoulders and back will get a great workout, and the rest of your body gets some too.

Get into a squat as low as is comfortable. Hold an end of the rope in each hand out to your sides at shoulder height with your elbows bent slightly. Now flap your arms up and down at a fast and comfortable pace. Don’t push too hard at first. You don’t want to pull a shoulder muscle.

You know the drill by now. 30 seconds on and take a rest for 30. Go for five sets. If you can’t handle 30 seconds, try 15 seconds of work followed by a 15-second rest.

Variation: Do flyers while raising and lowering out of a squat.

 6 – Two-Point Plank Wave

This is a killer whole-body battle rope exercise.

Get into a plank. Hold an end of your rope in your right hand and raise your left foot just a little off the ground. Do a bicep wave with the rope. After 15 seconds, switch it up so you are waving with your left arm with your right foot off the floor.

Go 30 and 30 off for five sets.

Battle Rope FAQs

If you’re just starting a battle rope routine at home, you have a lot of questions. Here are the ones we hear most often.

Battle Rope Workout Routine For Beginners in Summary

It’s best to start slow with battle ropes. The battle rope workout routine for beginners that we outlined here will be a good start for you.

Do you have any questions? Ask in the comments below. And let us know when you begin your battle rope routine at home. We would love to see your progress. And when you’re ready to move on to more hardcore battle rope workouts, check out this post to learn some battle rope routines that will absolutely fry you.

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Jeff Carpenter

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