Battle Ropes HIIT & Core Workout

Total Time: Estimated 48 min.
Equipment: Box, Ladder, Kettlebells, Mini Band
Skill Level: Intermediate

Target Muscles: Legs, Shoulders

This is Workout 6.1 featured in our Free eBook, HIITCore Training Guide. The workout consists of 5 different segments starting with the warm up (Muscle Preparation), followed by 3 HIIT segments and a final Core burnout.

Whether at your local gym or in your garage, we recommend setting up for each segment separately and getting yourself a space that you will be working in. After each segment is complete, clean up your area and setup for the next segment as you simultaneously rest.

We have put a general guideline for rest in between segments, However, push yourself on this one and rest as little as possible during segments. Good luck and have fun!

Muscle Preparation

Repeat 3 Times

200 Meter Run
10 KB Deadlift
10 Goblet Squats
50 Meter Pike Walk

*3 min rest in between segment.

HIIT Segment #1

Repeat 4 Times

:45 Weighted Step-ups
:15 Rest
:45 Single Leg Sit/Stand
:15 Rest
:45 Band Side Steps
:15 Rest
:45 Kettlebell Deadlift

*3 min rest in between segment.

HIIT Segment #2

Repeat 3 Times

1:00 Ladder Drills
:20 Rest
1:00 Battle Ropes
:20 Rest
1:00 Bear Crawls
:20 Rest

*3 min rest in between segment.

HIIT Segment #3

Repeat 3 Times

:30 Double Kettlebell Cleans
:30 Double Kettlebell Push Press
:30 Burpees
:30 Rest

*3 min rest in between segment.

Core Burnout

Repeat 4 Times

:45 Plank
:45 Saws

For more great workouts like this one, download our free 2 month workout program, The HIITCore Training Guide. The guide is full of great information on the science behind HIIT as well as a nutrition article “Back to Basics” by Brianna Laurila, RD, LDN, which has great insight on formal a nutritional baseline.

Tell us how you did! Tag us on Facebook or Instagram @hiitcorefitness and share the fun with your friends!