Curious about what to do with those bulky battle ropes at the gym? Don’t pass them by simply because you’re unsure how to utilize them or believe they’re only for more experienced exercisers. There are numerous intense exercises you can attempt, even if you’re a novice. And battle rope workouts provide some significant advantages: One study in the Journal of Strength and Conditioning Research discovered that 30-second bursts of battle rope exercises followed by one-minute rest intervals are the most effective way to optimize your cardiovascular benefits.

Ready to give it a go? Test your endurance with this battle rope workout designed by Justin Flexen, a certified personal trainer with NASM, a certified group fitness instructor with AFAA, and the senior manager of trainer operations at Beachbody. And so you feel at ease and self-assured when picking up a set of battle ropes during your next gym session, each move is demonstrated by Beth Lewis, a certified instructor and strength coach with NASM at Soho Strength Lab.

Because it’s simple to modify battle rope exercises (simply slow down your pace), this battle rope workout is suitable for beginners but can still be quite challenging. If you want to incorporate more than just battle rope exercises into your routine, however, you can borrow some of these moves and mix them with free-weight and bodyweight exercises to create the optimal circuit workout.

8-Move Battle Rope Workout

How it operates: Execute each battle rope exercise for 30 seconds, then rest for one minute before proceeding to the next move. After completing the circuit, rest for one minute. Repeat this circuit three times.

Double-Arm Wave

A. Begin with your feet shoulder-width apart, toes facing forward, and knees slightly bent. Grasp the ropes with your palms facing down and simultaneously move both arms up, and then down, using a full range of motion. Maintain a brisk pace.

Repeat for 30 seconds.

Single-Arm Wave with Squat

A. With your feet shoulder-width apart and toes facing forward, lower yourself into a deep squat, with your thighs parallel to the floor. Hold the ropes with your palms facing down.

B. While maintaining the squat position, move each arm one at a time, creating two waves up, and then two waves down.

Repeat for 30 seconds.

Single-Arm Wave with Jump Squat

A. Commence in a deep squat position, then initiate single-arm waves.

B. Leap into the air, descending gently back into a squat position. Keep leaping while simultaneously moving arms.

Repeat for 30 seconds.

Reverse-Grip Undulation with Lunge

A. Stand with feet together. Grasp the ropes with hands facing upward, maintaining elbows close to the rib cage.

B. Commence single-arm undulations, then step the left leg backward into a lunge.

C. Step feet together and lunge on the right leg while arms continue to move. Keep alternating while moving arms.

Repeat for 30 seconds.

Hip Throw

A. Stand with feet hips-width apart. Hold onto the ropes with palms facing inward, keeping the hands close together.

B. Shift the ropes from the right hip, upwards and over in a curving shape towards the left hip. Focus on maintaining an upright torso and engaging the abs.

Switch sides; repeat. Continue alternating for 30 seconds.

Dual-Arm Undulation with Burpee

A. Initiate from a deep squat position. Execute three quick dual-arm undulations, then drop the ropes and leap into a push-up position.

B. Complete one push-up before jumping back up and grabbing the ropes once again.

Repeat for 30 seconds.

Arm Rotations

A. Stand with feet hips-width apart. Grasp the ropes with palms facing downwards, arms outstretched, and elbows close to the rib cage.

B. Rotate the arms inward thrice, then outward thrice.

Repeat for 30 seconds.

Forceful Slam

A. Begin in a deep squat position. Grasp the ropes with palms facing inward and raise them overhead.

B. Vigorously slam the ropes to the ground in one forceful motion, all while focusing on maintaining an upright chest posture.

Repeat for 30 seconds.

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