RopeHIIT - Battle Rope HIIT

Enter the fitness zone with the battling ropes, where the cardiovascular system is challenged & enhanced, metabolic rate skyrocketing , & where fats are torched, with just 4 minutes.

Perform rope slam conditioning exercise in the next session to increase intensity

If it's been a battle / struggle with not having fast enough results in losing weight, shedding off the fats, & achieve superhuman cardiovascular & muscular endurance & strength, then we have just the right solution for that, get to RopeHIIT. Battle rope exercise methods such as RopeHIIT is a short 20 minute session from warming up,  main battle rope HIIT, & ending the session with a cool down. Now needless to say that RopeHIIT is not your average session. 

Do you know that a workout or training routine which use exercises like jumping jacks or any jumping movement to increase your heart rate for a cardio based training may be bad for your knees, & that you can easily lower these high impact exercises for low to no impact with battle ropes? ​

What is the battle rope good for?

​Battle ropes are the easiest tool in the gym to use with lowered chances of sustaining an injury as they are straightforward to workout with. It used to be utilised exclusively for high powering athletes, but since the introduction into the mainstream fitness was done, almost every good gym will get at least a couple of ropes lying around. One of the various benefits of training with a battle rope is that you get to do an intense yet quick complete, upper body, or a lower body workout within the time of 4 minutes. Battle rope HIIT can be used for a wide range of goals which includes

Time

• Spending time working out is akin to spending money, you wouldn't spend every money you have in your bank would you, you'd spend it wisely. The same goes for adding ropes to your training, you spend less time getting fit & conditioned with all the health benefits it brings, & spend more time outside of the gym, with your family, or even spending more time on your new-found hobby.

Muscle endurance

• For those who love to run long distance, imagine being able to do just that but without the huffing & puffing at the end of the line because your muscles just.can't. move. anymore. Imagine being able to last longer to any physically demanding sport activity due to the fact that after training with the ropes, your body now can get rid of lactic acid by providing enough oxygenated blood into the working muscles.

Lean muscle

• Getting lean is all about variables. Periodic training variables such as the battle rope exercises, allows just for that, with their short bouts of high-intensity workout. They demand extra demands from both primary & secondary muscles thus creating lean tissue muscle growth.

Fat loss

• A workout that includes HIIT using battle ropes creates a higher surge of resting metabolic rate, which is a sustainable way that enhances fat loss fast & efficient. Your metabolic rate get to rise up to 48hours just by a 4-minute exercise, hows that for a fat loss goal.

Cardiovascular

• Battle ropes demands a full body workout even if you are using your arms. The reason behind this is the output needed to create the constant wave we all know battle ropes by. To keep it moving, constantly without dying off, your whole body has to to generate a lot of energy & all these works are coming in from the muscles, of which, your heart needs to supply a large amount of blood to the working demands of the activity, thus promoting your heart to work harder for those short periods of time using HIIT. There are studies that has shown an increase in VO2 max (maximum oxygen uptake) following a couple of HIIT sessions. Just as good for those who wants to have a cardio based workouts, with little to no jumping, which serves those with joint pain at the knees from fitness/workouts.

Recovery

• As your cardiovascular strength increases, so will the blood flow in your body, since now your heart can easily replenish enough nutrients to the muscles that needs repair in between your sets or training days.

High carry over

• With battle ropes, it's known that they have a high ratio of carryover to sport-specific, such as BJJ (Brazilian Jiu Jit Su), long distance running, MMA, sprinters, & just about any other sports that exist. This may be selling the battle ropes a bit too much you think, but we're not, this is fact. Get in it & get better at sports with the battle ropes class RopeHIIT. 

Do battle ropes help burn belly fat?

If you think this is a yes, we have to let you know that battle rope exercises/ workout don't  burn belly fats. They burn the whole body's fat to be more precise. Battle rope HIIT is hard work, but if you do them progressively with your capabilities, you are going to be burning fats with time. While exercise itself helps you to burn fats (in the long run), battle ropes on the other hand will kick you in the butt to burn a lot more fats quicker, & if we cant say this enough times, more efficiently than your treadmill or spending long hours in the gym. 

Are all battle ropes the same?

Manila Battle Rope

Poly dacron type 1 battle ropes

Poly dacron type 2 battle ropes

You would think so, but there are differences & these differences will make your workout/ exercise with the battle rope a different experience altogether. Essentially they work the same way like any other battle rope, but the end feel while doing your workout/ exercise is very much a personal & subjective topic, which again brings us to the different materials as the good polydacron has a longer shelf life & is made to last, however with the ability to be able to do everything still. 

How do you do HIIT with battle ropes?

HIIT done wrong can be more harm than good, read why HIIT can be bad for you here. Remember, only when high intensity interval training is done with the right amount of effort, good programming, & selective exercise that allows you to fully maximise the session which meets all requirements of HIIT done right, you will burn more calories in that 4 minutes than a long hour of exercise. One thing great about these battle ropes is that they're extremely versatile to perform conditioning exercises that efficiently increase your heart rate in less than a minute (few seconds actually), which means having less joint impact conditioning exercises/ workouts such as running, jumping jacks, & squat can be done safely with a battle ropes HIIT workout. 

We've provided two high intensity battle ropes exercises that you can do for overall conditioning below.

Battle ropes HIIT Workout Program 1
TIP : Intensity is key to complete each set exercise/ workout

1. First, start by holding the handle of the battle ropes with each hand
2. Stand with your feet about shoulder width apart
3. Make sure that the ropes are not tight, move forward until you start seeing the rope bend towards you
4. Place the rope in between your inner thighs
5. Be in a slight squat before you start moving the ropes
6. Swing the ropes up high enough to be around the line or your shoulders
7. Don't shrug your shoulders up, keep them low to the ground at all times while moving the ropes
8. Aim to do double wave for 20 seconds
9. Rest 10 secs
10. Repeat battle rope motion for 20 seconds - rest 10 seconds
11. That should total to a 30 secs per set
12. Repeat this whole sequence for 8 rounds (20 secs on, 10 secs rest x 8 sets)
13. Done (well this is where you would be gasping for air)

Battle ropes HIIT Workout Program 2
TIP : Intensity is key to complete each set exercise/ workoutHold & grip only one rope with both hands

1. Stand about shoulder-width apart
2. Move forward till the rope bends towards you
3. Start the motion & create your wave (remember not to let it die off)
4. While you are working, jump as you each time you swing the ropes up (your jump don't need to be high)
5. Aim to do the wave for 20 seconds
6. Rest 10 secs
7. Repeat battle rope motion for 20 seconds - rest 10 seconds
8. That should total to a 30 seconds per set
9. Repeat this whole sequence for 8 rounds (20 secs on, 10 secs rest x 8 sets)
10. Done (well this is where you would be gasping for air)

Remember that HIIT with battle ropes are done with the highest or maximum output of effort to elicit all the benefits of doing HIIT workout. ​

The ​first & only space in Singapore to offer a HIIT(high-intensity interval training) based on just using battling ropes. RopeHIIT uses a system that allows you to have the shortest full body workouts to pump you throughout the day for a higher resting basal metabolic rate(RBMR), increase cardiovascular strength, increase muscular endurance, & mental clarity amongst many other benefits! If you don't have a battle rope lying around at home, you can always get yourself to join our RopeHIIT class. It's quick, fun, & delivers you impressive results, fast! Come join in the session if you want to spend more time doing things you love without sacrificing your body's needs for a healthier, stronger you. Anytime you think of including the battle rope to include in your workout/ exercise to increase your fitness with a quick cardio workout, & increase your heart rate & overall conditioning with RopeHITT. 

Limited to only 4 participants for the best session experience. ​​

Benefits may include one or more of the following: 
Increased / improved 

• Muscle endurance 
• Lean muscles tissue 
• Metabolic rate 
• ​Spatial awareness
• Cognitive function 
• Body awareness
• Balance
• Co-ordination 
• Lymphatic system 
• Neuromuscular activation 
• Joint mobility 
• Flexibility 
• Mental alertness 
• Cardiovascular health
• Recovery
• Posture 
• Overall Wellbeing 
• Blood circulation 
• Weight management
• Management of blood sugar
• Mood
• Bone density
• Sleep 
• Vitality
• Menstrual cycle
• Vagus nerve tone

Lowered/ decreased

• Blood pressure 
• Stress 
• Chance of injuries
• Muscle, tendon, ligament Strain(acute / chronic)
• Weight bearing on joints
• Inflammation 
• Heart diseases 
• Risk of falling
• Muscles tightness

KINDLY TAKE NOTE: Due to the nature of this session, late arrivals of 5 minutes or more will be refused entry to the class. This is to ensure both safety & the flow of the class optimsed. Read our late arrivals policy here for more info.

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