One of the most frequently used excuses for missing workouts is “I don’t have the time”. At AdMac Fitness, we understand that. Lives are busier and we aren’t all blessed with 25 spare hours per week to exercise in.
But here’s the thing… Some exercise is better than no exercise.
So with that in mind, here’s the first part of an unofficial series on fast workouts. The kind of thing you can do if you only have a spare 20 minutes or so. They’ll generally focus around a single item of equipment, supplemented with exercises that will help pad out a whole workout.
The idea is that they will help you to stay active in some form, or at least get some benefit from exercise when you otherwise would have made the excuse not to.
This article is going to focus on Battle Ropes - a simple item of equipment that is often overlooked. However, when used properly, Battle ropes are awesome. A Battle rope is a superb workout tool that lends itself well to a HIIT blast.
The 20 Minute Battle Rope Workout
This workout is designed to be fast and intense. The kind of thing you can do without an excuse, because the whole thing can be finished within 20 minutes. It’s a full-body workout and you’re expected to be working almost non-stop throughout it.
Repeat each exercise in a 15 seconds on, 15 seconds off pattern for three minutes.
At the end of the two minutes on an exercise, give yourself 30 seconds to recover/set up the next exercise, then away you go.
Exercise #1 - Battle Rope Slams
This is a classic battle rope exercise. It’s designed to be upper-body specific, and it engages the arms and torso. The core is heavily engaged too. Go hard for 15 seconds, rest for 15 seconds and repeat the pattern for three minutes.
Exercise #2 - Battle Rope Burpees
A classic conditioning exercise, burpees work the entire body in a single movement. They don’t always get a lot of love, but they’re appropriate here. Again, go hard for 15 seconds, rest for 15 seconds and repeat the pattern for three minutes.
Exercise #3 - Alternating Reverse Lunge with Waves
This is a good way to get a single leg element into the workout as well. You have to keep yourself coordinated, but it’s an approach that works as long as you can keep your lunges in time! Go hard for 15 seconds, rest for 15 seconds and repeat the pattern for three minutes.
Exercise #4 - Squat Jump with Double Slam
If the lunges are a way to get the legs warm, this is an exercise that will push them hard! I’ll be honest - it takes no prisoners! The whole body is pushed hard here. Go hard for 15 seconds, rest for 15 seconds and repeat the pattern for three minutes.
Exercise #5 - Battle Ropes Russian Twists
We needed to add an abdominal exercise in, and this is one that fits the bill. It combines ab training with rotational movement, so is a double winner here. Go hard for 15 seconds, rest for 15 seconds and repeat the pattern for three minutes.
What to expect from a 20 minute battle rope workout
If you follow this workout to the letter, with the intense 15 seconds on, 15 seconds off for 3 minutes pattern, you’ll be surprised at how tough it is. The thing is, it needs to be tough, because it’s only short.
That’s the trade off.
What we want you to understand though is that you can still have a great workout in a short period of time. It might not be optimal but it’s definitely worth it! You can get rid of the ‘I haven’t got time’ excuse if you follow this kind of training. It’s a way to get a workout in even when you thought you couldn’t.
If you want help with your health, AdMac Fitness is the place to go!
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health and fitness. With our guidance you can see your health and fitness reach new levels!
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.