Heavy Rope Intervals – Conditioning Workout With Ropes

by James Kerrison on June 17, 2010

If you have ever used heavy ropes to do an interval workout you will feel my pain!

If you haven’t had the ‘pleasure’ of doing so yet, then look forward to it and make sure you add ‘Heavy Rope Intervals’ to the list of things to do before you die!

Apparently these ropes were named ‘Best New Cardio Tool of 2009′ by Men’s Health magazine and all I can say is that after a few minutes my lungs, arms, legs, shoulders……lets just say EVERYTHING was burning!

This workout was designed to be hard, fast and effective. I’m pretty sure it ticked off all of these boxes and then some! Following a 40 seconds work into 20 seconds rest interval, I did five work sets followed by a full minute rest (very generous I know!!). Do this for four rounds and you have a nice 20 minute workout. (30 minutes if you include a warm up before and lying in the foetal position for 5 minutes afterwards!)

Round One:

  1. Double Waves
  2. Alternate Waves
  3. Double Waves
  4. Alternate Waves
  5. Double Waves






Round Two:

  1. Outside Circles/Spirals
  2. Inside Circles/Spirals
  3. Double Waves
  4. Outside Circles/Spirals
  5. Inside Circles/Spirals


Round Three:

  1. Rainbows/Throws
  2. Alternate Waves
  3. Rainbows/Throws
  4. Alternate Waves
  5. Rainbows/Throws


Round Four:

  1. Double Waves
  2. Alternate Waves
  3. Inside Circles/Spirals
  4. Rainbows/Throws
  5. Outside Circles/Spirals

For the ultimate, take anywhere rope workouts, click here.

{ 4 comments… read them below or add one }

john kidd February 18, 2011 at 3:24 am

what is the rainbow/throw? I am familiar with the others, but not that one. Thanks

james February 18, 2011 at 6:37 am

Hey John,
Start with your feet narrow (under your hips), both hands and rope to one side at about knee level, (make sure you keep your back straight), from here you want to squat up and ‘draw’ a rainbow arc, high to the middle then low to the other side. ‘Throw’ the rope to the floor on the opposite side. Hope this makes sense!

tom January 4, 2012 at 1:26 pm

where can i buy these for cheap?

james August 9, 2012 at 1:12 pm

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