Burpees and Battleropes!

This workout uses burpees and battleropes to deliver a full-body, high-intensity circuit for strength, endurance, and cardio. It includes:

• Warm-Up: To increase mobility and prep muscles.
• 20-Minute Circuit: High-intensity intervals tailored to fitness level.
• Cool-Down: Recovery with static stretches.

Intro

Welcome to your circuit-style workout designed to build strength, endurance, and cardio fitness using two powerhouse exercises: burpees and battleropes. Whether you’re a beginner just starting your fitness journey or an intermediate athlete looking to level up, this workout is scalable and effective. In just 30 minutes, including warm-up and cool-down, you’ll target your entire body, improve coordination, and burn calories.

The focus today is on proper form, controlled breathing, and maintaining intensity within your fitness level. With a balance of mobility, high-energy intervals, and recovery, this session will leave you feeling stronger and more accomplished. Let’s get started!

Safety

Safety is the top priority during this workout to ensure you can train effectively without risking injury. Begin with the mobility-focused warm-up to prepare your muscles, joints, and cardiovascular system for exercise. Pay close attention to your form, especially during dynamic movements like burpees and battlerope slams. Keep your core engaged to protect your lower back and avoid overextending your spine during any part of the workout. If you feel pain (not to be confused with general muscle fatigue), stop the exercise immediately and reassess your technique or modify the movement. Stay hydrated and take breaks as needed, especially if you feel lightheaded or overly fatigued.

When using battleropes, ensure they are securely anchored to avoid unexpected movement or accidents. Create enough space around you to prevent hitting obstacles or other people during exercises. Be mindful of your surroundings and use footwear with proper grip to prevent slips. For burpees and jump squats, focus on landing softly to reduce impact on your joints. Beginners should prioritize slow, controlled motions over speed, while intermediates should listen to their bodies and avoid pushing to the point of exhaustion. Remember, safety and consistency are key to building strength and endurance effectively over time.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Mobility-Focused Warm-Up (5 Minutes) 

Perform each movement for 45 seconds with 15 seconds of transition.

1. Cat-Cow Stretch: Loosen the spine and shoulders.
2. World’s Greatest Stretch: Step forward into a lunge, twist towards the leading leg, reach up, then switch sides.
3. Arm Circles with Side Steps: Warm up shoulders while stepping laterally.
4. Bodyweight Squats with T-Spine Rotation: Squat and twist upwards at the bottom position.

Workout

Beginner Workout (20-Minute Circuit)

Format: 30 seconds of work, 30 seconds of rest. 4 exercises per round. Repeat for 4 rounds.

1. Modified Burpees (Step Back Burpee)

• No jump, step back instead of hopping.
• Focus on controlled movements.

2. Battlerope Waves (Two-Arms Together)

• Use both arms up and down together to create waves with the ropes.
• Keep your back straight and core engaged.

3. Modified Burpees (Step Back Burpee) with Push Up

• As above, then add a push up in the ground phase of the movement.
• Use knees if needed.

4. Battlerope Waves (Alternating Arms)

• Use both arms alternating up and down to create waves with the ropes.
• Keep your back straight and core engaged.

Intermediate Workout (20-Minute Circuit)

Format: 40 seconds of work, 20 seconds of rest. 4 exercises per round. Repeat for 4 rounds.

1. Standard Burpees

• Full movement with a jump at the top.
• Focus on explosive power.

2. Battlerope Slams

• Lift ropes overhead and slam down hard.
• Use core and legs for power.

3. Standard Burpees with Push Up

• Full movement with a jump at the top and push up at the bottom.
• Focus on explosive power.

4. Battlerope Slams with Jump

• Jump up with the battlerope and lift ropes overhead then slam down hard.
• Use core and legs for power.

Cool Down / Stretch 

Hold each stretch for 30-45 seconds.

1. Child’s Pose

• Stretch lower back and shoulders.

2. Seated Forward Fold

• Reach toward toes to stretch hamstrings and lower back.

3. Figure-Four Stretch

• Cross one ankle over the opposite knee and lean forward to stretch hips.

4. Chest Opener

• Clasp hands behind your back and lift gently to stretch the chest.

Conclusion

This structured workout is short, effective, and scalable. Beginners build confidence, while intermediates push their limits. Always hydrate and focus on maintaining proper form throughout!

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.