Grab the ends of the battle ropes in your hands, leaving some slack in the ropes so they're lying on the floor. Bend your knees to assume a stable, athletic stance, and hold this position throughout. To perform the exercise, keep the ropes moving by continuously pumping your arms up and down to create "waves" in the ropes. You can also use battle ropes by moving your arms in unison up and back down. The important thing is that your arms motions stay powerful to ensure the activity is high intensity.Tips: HIIT cardio sets of battle ropes are best done for time, alternating with rest. For example, 30-60 seconds of battle rope, followed by 30-60 seconds of rest.
With a pair of thick battling ropes, holding the ends of the ropes in your hands with a knees-bent athletic stance, explosively lift the ropes up and throw them down using your arms as well as assistance from the rest of your body. Do this continually for a set amount of time (ie, 30-60 seconds).