What is on the training cards today? Is it upper body or legs? Or should you do the cardio session you have been putting off? What if you didn’t have to choose? Not only can you train your upper and lower body but you can also get your sweat on to burn those calories all in one workout.

High Intensity Interval Training or HIIT is the super cool kid on the exercise block. However, much to the shock and horror of strength athletes, HIIT has been in use for decades with endurance athletes. Middle distance sensation, Sebastian Coe, was already using a form of high intensity interval training in the 1970’s. HIIT made its big breakthrough into the world of strength in the late 1990’s when Professor Tabata developed a HIIT protocol which he lent his name to, the Tabata routine. This involves timed intervals of 20 second high intensity training followed by 10 seconds rest. This would be repeated for 8 sets for a 4 minute workout.

What Are the Benefits of HIIT?

Athletes started using high interval style workouts to increase their VO2max training. This involved a high intensity effort followed by a period of rest. By training like this, an athlete would be able to spend more time in the high intensity zone rather than a single prolonged effort. More time in the high training zone resulted in better improvement in their VO2max.

Why is HIIT Good for Strength Training?

HIIT becomes even more powerful for strength athletes with three big advantages

1 - Growth Hormone

Muscle growth is largely affected by growth hormone and one of the best stimuli for muscle growth is lactic acid. Lactic acid is the result of high intensity training and is used to describe the burning feeling in the muscles.

2 - EPOC

Excess Post-Exercise Oxygen Consumption is just the fancy way of saying that your body has worked at such a high intensity and used so much oxygen that even when you have completed your session the body needs to recover for a prolonged period of time. During this recovery time your body keeps burning fuel, making it a powerful calorie burning form of exercise

3 - Time

HIIT sessions are time savers. The training effect that you can get in a matter of minutes is huge and you no longer need to choose between strength or cardio.

HIIT training can be performed with many different types of training equipment such as Kettlebells and Dumbbells. However, the Battle Rope is the one piece of equipment that you should include in your HIIT routines. Its versatility allows you to train many different muscle groups in movements that you can’t perform with normal resistance equipment. It is a fun alternative way to training that provides resistance to develop strength while at the same time giving you a cardio workout.

How to Create a Battle Rope HIIT Circuit

Start by selecting a suitable rope. Battle ropes come in various lengths and diameters. The longer ropes require more effort to effectively move the rope. Larger diameter ropes also increase the weight of the rope to provide more resistance. Mirafit’s battle ropes have the option of 9m, 12m and 15m ropes as well as 38mm or 58mm diameter. You should select a battle rope that allows you to effectively move the rope. You can always increase the duration of the interval if it gets too easy. To prevent our battle ropes from fraying, they all have plastic coated hand grips.

Once you have selected a rope make sure you have a suitable Battle Rope Anchor as there will be a large amount of force transmitted through it. HIIT training is not designed to be a prolonged workout. Select exercises and protocols that allow you to train for 8 - 10 minutes Remember that the point of HIIT training is that it is high intensity. Don’t just do the exercise…make sure that you are doing it as hard as possible. We have put together a couple of HIIT workouts so you can experience a HIIT Battle Rope Circuit on your own.

Battle Rope Plank Circuit

This circuit uses 5 battle rope exercises. You will perform each battle rope exercise for 30 seconds followed by a 30 second break from the rope. During this break you will hold a plank position. Repeat the circuit twice with a 90 second rest between circuits

Alternating Waves - 30 Seconds

Start by holding one side of the battle rope in each hand. In a quarter squat position lift one arm up and slam the other arm down. Keep alternating this movement as fast as you can to create alternating waves.

30 Second Plank

Jumping Jack with Battle Rope - 30 Seconds

Start by holding the rope with one end in each hand with your arms next to you and knuckles on top. Perform a normal jumping jack and lift the rope with your arms as you reach up over head

30 Second Plank

Battle Rope Slams - 30 Seconds

Hold the rope one end in each hand and keep your hands close together. Reach up above your head and use your full body to slam the rope into the ground

30 Second Plank

Lateral Lunge with Alternating Waves - 30 Seconds

Perform alternating waves with the rope while doing lateral lunges.

30 Second Plank

Double Wave with Jump - 30 Seconds

Perform the same motion as alternative waves but keep both hands together so you only form a single wave. Do three waves and then jump up. As soon as you land, repeat, starting from the three waves.

Battle Rope Tabata Routine

This circuit follows the Tabata protocol. For each exercise we will do 4 sets of 20 sec high intensity with 10 seconds rest. You will complete all the sets for one exercise before moving onto the next battle rope exercise.

Double Waves - 4 x 20 seconds on + 10 seconds off

Start in a quarter squat with both hands holding a rope and move the rope up and down as fast as you can

30 Second Rest

Side Slams - 4 x 20 seconds on + 10 seconds off

Holding the rope above your head with both hands, slam down to one side and immediately lift it back up over your head and slam to the opposite side

30 Second Rest

Shuttle Runs with Alternating Waves - 4 x 20 seconds on + 10 seconds off

Combine side shuttle runs, moving 10m to each side. While doing the shuttle runs do alternating waves with the battle rope

30 Second Rest

Burpee with Alternating Waves - 4 x 20 seconds on + 10 seconds off

While holding the rope in either hand drop down into a burpee position and then jump back up. Do 3 alternative waves with both arms and then repeat

In Out Slams - 4 x 20 seconds on + 10 seconds off

Holding a rope end in each hand, lift the rope to shoulder height so the rope is separated by a shoulder width. Then slam the rope on the floor so that they meet in the middle.

HIIT routines are highly effective training structures and battle ropes are possibly the best piece of equipment to do HIIT circuits with. You are able to do a large number of movements to target every muscle group. The resistance provided by the rope will help develop muscle mass and strength while shredding fat. If you are looking at exciting ways to train or need to fit in a short session but with all the benefits then HIIT training and battle ropes are the perfect companion to your training.

Written by guest author Brendan McBirnie

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Tags: Equipment > Battle Ropes ; Exercise Type > Conditioning ; Misc > Workout