Learn the (Battle) Ropes
Battle ropes are the hottest (and maybe the fastest) workout at the gym.
Intimidated by those heavy ropes at the gym? Don’t be. Grab an end in each hand and alternate up-and-down drumming motions for 15 seconds. Not only will a rope workout build upper-body power, but it’ll also bring you these benefits:
1. You'll burn calories.
A 10-minute bout of rope training burned 112 calories, on average, according to a small study published in the Journal of Strength and Conditioning Research. The best part? The 11 study participants alternated 15 seconds of high intensity with 45 seconds of rest—so they exercised all-out for just two and a half minutes!
2. You'll be quick.
Forget about slogging away on the elliptical for hours. “With rope training, you can get a great workout in as little as 10 to 15 minutes,” says Ingrid Marcum, CSCS , Illinois-based director of programming for Battling Ropes.