Battle Ropes Fat Burning HIIT Workout

This Battle Ropes Fat Burning HIIT Workout is very challenging, but a great change from traditional forms of cardio, which tend to be more monotonous and less dynamic.

MB demonstrates four differing variations with the battle ropes; and they are all simple, effective and easy to vary as per your preferences. These battle ropes were a heavier set, but feel free to opt for lighter ropes if you are targeting faster hand speed, or are a battle ropes newbie!

Check out come more HIIT sessions by clicking on any of the workout titles below:

Bikini Guide Bench HIIT Workout

Barbell HIIT Complex

Beginner’s 15 Minute Home HIIT Workout



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Battle Ropes Fat Burning HIIT Workout:

10 rounds;

  • 15 seconds per variation
  • No rest switching between variations
  • Complete in the order shown
  • 60 secs rest between rounds
  • 20 minutes in total!

The aim with true High Intensity Interval Training (HIIT) is to perform a sprint or effort at an intensity that you cannot maintain for longer than 30 seconds. This is followed by a rest period that allows the heart rate to fall back to a semi-resting level, which will allow you to perform at a similarly maximal intensity again. The rest periods need to be around 2-3 times the length on the effort with proper HIIT training, and you can complete anywhere between 5 – 20 efforts depending on your fitness levels, the nature of the HIIT work and such like.

As explained above, this does not qualify as true HIIT, but given the nature of the session it will be very high intensity, based on intervals. In addition to this it is far more closely aligned to HIIT training than any other sessions you will see demonstrated by top fitness influencers, who have no real knowledge of the variations of cardio and their effects (let alone the variations of HIIT intervals and proper rest periods!).

Read more about cardio here, with our article called HIIT or Miss?


MB is using our Bulking Bible to develop lean muscle and strength, before moving on to the Cutting Guide to lean down for late summer!

We hope you enjoy our Barbell HIIT Circuit session as much as we did… And remember to please follow us and post your workouts, progress and meals on Instagram, whilst using the hashtags #LDNMuscle and #LDNM so we can see your lovely creations, repost some and spread the LDNM Community far and wide!


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