This 2-Move Workout Might Be The Hardest Thing You Do All Week

Susan Barrett |

By Korin Miller; Photograph by Freepik

Your body will thank you later.

You’ve probably seen battle ropes pop up in your Instagram feed here and there. They don’t just look cool – battle ropes can work your upper body, abs, back and glutes all at once, making this a seriously clutch fitness tool.

Of course, wanting to use battle ropes and actually knowing how to use them are two totally different things. So, we got Nike Master Trainer Kirsty Godso to show us a combo that’s guaranteed to get your heart rate jumping and tone you all over. The workout is a mix of battle ropes exercises and burpees, and it’s pretty amazing.

READ MORE: Jump-Start Your Day With This Just Out Of Bed 15-Minute Workout 

To start, grab a battle rope in each hand and stand with your feet wider than shoulder-width apart and your knees bent, halfway between a squat and standing up straight. Your butt should be pushed back and you want to make sure your knees don’t go over your toes.

The first move is alternating waves. To do it, raise and quickly lower one arm while holding the rope, and then do the same with the other arm. Pick up the pace as you go until your ropes look like they’re making waves. Make 100 waves.

READ MORE: What You Need To Know About Doing Yoga To Lose Weight

Then, put down your ropes and do 10 burpees, making sure that your hips don’t sag when you’re in plank position.

After your first round, do 80 waves and eight burpees, followed by 60 waves and six burpees, and work your way down until you get to 20 waves and two burpees.

This workout is no joke, and you’ll quickly see why so many fitness influencers are obsessed with battle ropes.

These are the 3 reasons you should never skip leg day. Plus: This 7-minute workout can actually help you lose weight.

This article originally appeared on

READ MORE ON: Fitness Fitness Advice