Only have, say 11 minutes to train, yet you’d like to maximize your benefits from your workout? Read on for a top tip from Vancouver’s downtown personal fitness trainer at 3DFitness!  

Battle Rope is one of the best tools out there to train and to challenge and build your muscles, strength, strength endurance and cardio. (Bonus: burn lots of calories). 

If it’s done right and intense enough, some sources claim that you can burn between 9-13 calories a minute while increasing your metabolism and after burn effect. 🔥 🔥 🔥

Here are a few ways to incorporate this exercise into your fitness training as a:
1. Warmup tools – Don’t go too hard – it’s a warm up you’ll need juice in the tank for the full circuit
2. Finisher- end your workout with it and go as hard as possible
3. High Intensity Interval Training exercise
4. Add it to a squat or plant or other conventional exercise to make it more challenging and demanding on the body

 To see this basic but killer circuit in action

The circuit is a great foundation to future exercise.  

You’ll need to do 30 seconds on and 15 seconds break (if you are brave go for 40 work 20 break)  

Repeat the whole circuit 3 times. 

It should take you around 11 minutes and you should expect to burn around 100 to 150 calories.

Here are your steps set up for you by your Vancouver Fitness Trainer! 

 Double arm waves:  

  1. Begin by standing with feet hip-width apart and hold one rope in each hand. Allow ropes to be somewhat slack. With knees slightly bent, bring shoulders back, and engage your core.
  2. Swing both ropes up to just below shoulder height simultaneously and then swing them working them down. You’ll see it looks like a wave along the ropes if you are doing it right.  
  3. Bring the ropes back up immediately and repeat the motion without stopping. 

Alternating arm waves 

  1. Begin with feet hip-width apart and hold one rope in each hand. Allow for some slack in the ropes. Bend knees slightly and bring shoulders back as you engage your core.  
  2. Swing one rope up with your right hand. When you swing it back down, start to swing the rope in your left hand up. Continue with each rope moving up and down opposite one another. 

Clapping: Same starter stance as above. The difference in your movement is that you will move the rope side to side similar to a clapping movement 

Rope Circle clockwise: Same starter stance. The difference is that you’ll move the rope… 

First, rope circles – clockwise
Then, rope circles – counter clockwise

Grab those ropes and go. Banish the ‘I don’t have time to exercise’ myth from your motivation. Check our short on time kettlebell workout here.  

Ready to get started on your fitness journey to success, or wanting to boost your progress? 

Take advantage or a free initial consultation and assessment with a personal trainer. Call or email us today. 

Supporting Your Healthy and Active Life
Sam Jabarin
Canfitpro Personal Trainer
ISSA Nutrition Coach


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