You may remember them from gym class, but ropes have been a popular fitness tool in gyms across the country for years. Frequently used by bodybuilders and MMA fighters, battling rope workouts (also known as fitness or exercise ropes) increase upper endurance and core conditioning, while also increasing overall strength.

Here, figure pro Nicole Wilkins demonstrates how to execute this unique routine created by Gino Caccavale, New York City–based trainer and founder of Muscle in Motion. You’ll blast serious calories and build sleek muscle—plus add serious fun to your weekly routine.

2 Fat-Frying Battle Rope Workouts

Burn 100 Calories in 10 Minutes

Pick up battle ropes and get a ripped upper body with these workouts.

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