10-Minute Toning Ropes HIIT Workout With Ariel

Grab your Tone It Up Toning Ropes and let’s HIIT it! Your trainer Ariel is taking you through a 10-Minute HIIT workout that combines cardio, strength, and athleticism into one super effective — and super sweaty — circuit.

So what makes TIU Toning Ropes so special? Unlike the bulky battle ropes you’ve seen before, we’ve slimmed ‘em down for an at-home workout that’s more versatile than ever. Use them for cardio moves like waves and slams, or tap into their built-in resistance to score all-over strength. Even better: check out Ari’s moves that creatively combine BOTH styles of training for maximum results!

In the video below, follow Ariel’s lead on how to set up your ropes, then check out some of her favorite toning ropes moves you can try at home! Pick up your toning ropes HERE and at Target stores nationwide, and remember to download the Tone It Up App for your exclusive 20-minute Toning Ropes Blast workout with Stef. That’s double the sweat, babe!

10-Minute Toning Ropes Workout with Ariel

Toning Ropes HIIT Workout: Exercise How-Tos

Do 45 seconds of each Toning Ropes exercise, followed by 15 seconds of rest. Complete the entire circuit twice for a 10-minute HIIT workout!

1. Slams + Burpee

Benefits: Cardio and total body toning!

How to: Holding a rope in each hand, lower into an athletic squat position — feet shoulder-width apart, knees bent, and chest up. Engage your core as you raise the ropes up to shoulder height and slam them down toward the ground. That’s one slam! Complete three slams total, then plant your hands on the ground, holding the ropes, and hop your feet back into a plank position. Hop your feet back toward your hands, come back up to your squat position, and repeat!

Do 45 seconds.

2. Reverse Lunge + Waves

Benefits: Cardio plus legs, booty, and arms!

How to: Holding a rope in each hand, lower into an athletic squat position — feet hip-width apart, knees bent, chest up, and core engaged. Raise your right hand to shoulder height then back down as you raise your left hand to shoulder height. Continue alternating as you step your right foot back and lower your hips straight down into a reverse lunge. Come back up to standing and repeat on the left side. Continue alternating!

Do 45 seconds.

3. Russian Twist Slam

Benefits: Cardio and core!

How to: Begin seated with your legs bent and heels resting on the ground. Hold both ropes together at chest height. Engage your abs as you lean back to a 45 degree angle. Maintaining a strong core, raise the ropes up to forehead height then slam them down toward your right hip as you twist your upper body to the right. Raise the ropes up and slam them down toward your left hip as you twist left. Continue alternating! Want more of a challenge? Lift those feet off the ground!

Do 45 seconds.

4. Up Down Squat Waves

Benefits: Cardio plus legs, booty, and arms!

How to: Stand with feet shoulder-width apart, holding a rope in each hand. Perform alternating waves with your upper body, as you simultaneously lower into a squat. Keep the waves going as you come back up to standing, and repeat!

Do 45 seconds.

5. Quick Punches

Benefits: Cardio plus arms and core!

How to: Stand with your back to the anchor, holding a rope in each hand. Step one foot forward to find a stable, slightly hinged forward position. Squeeze your abs as you punch right, then left, and repeat! Switch your lead foot halfway through.

Do 45 seconds.