If you’re looking for an epic finisher to your workout, look no further than the battle ropes.

Battle ropes are often thought of as a tool for your upper body, which they are. However, their benefits don’t end there. Battle rope workouts also recruit the muscles in your abs, back and glutes.

There are heaps of benefits to using ropes in your training, but here are my top five:

Maria during a HIIT session post battle ropes. Image taken from @marias_fit_life on Instagram.

1. Improved Cardiovascular Capacity

The high intensity, high-speed movements will crank up your cardiovascular capacity very quickly.

2. Maximum Caloric Burn

When small muscles have to do big work it drives up caloric expenditure fast.

With the forearms, biceps, triceps and shoulders moving at a high speed under tension, you will burn a lot of calories in a short period of time.

3. Improved Body Composition Changes

Ropes will help you burn fat and build muscle at the same time.

Add in the EPOC (Excessive Post Oxygen Consumption), aka “after burn” you get from this versatile tool, and you will be burning more calories even after your workout is over.

4. Improved Timing And Coordination

Rope training is guaranteed to improve timing and coordination, which can help you in your sport and in daily life.

Add jumps, shuffles, kneeling and moving backwards and forwards into your rope training, and it becomes a full-body functional workout.

5. Improved Mental Toughness

When it comes to making gains and getting results, never underestimate the importance of mental toughness.

An intense workout using battle ropes will test your mental willpower without running your body into the ground.

Maria during a HIIT session post battle ropes. Image taken from @marias_fit_life on Instagram.

My tips for using battle ropes

  1. Keep your core tight the entire time.
  2. Move through the shoulders and relax your arms.
  3. Use short, quick movements.
  4. Aim for quality over quantity.
  5. Don’t forget to breathe!
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Maria Bond

Maria Bond

Maria is a happily married mum of two who turned her life around after having kids - losing close to 40kgs!! Maria now lives a healthy lifestyle and enjoys competing in fitness/bodybuilding competitions. She has entered 6 comps to date and placed in every one, including a first-place finish in the Fitness Momma division at the ICN Australian Titles. She openly shares her weight loss tips & fitness journey through her Instagram @marias_fit_life

Maria's favourite Bulk Nutrients products are: Salted Caramel Thermowhey and Lemonade BCAA Recovery

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