Remember those giant ropes you used to play tug of war with as a kid? Well, you can also use them as a tool to blasé calories and build muscle at FWX Gyms. In fact, you only need a few minutes at the end of your regularly scheduled strength workout to get your burst of cardio in, along with a full-body workout burn.

With the 4 battle rope exercises below, you’ll strengthen your abs, arms and shoulders, as well as activate your leg muscles and increase both upper and lower body power production. Even better, you will get high-intensity conditioning all at the same time, says Jack Gibson, Owner and coach at FWX. To top it off, any move can remain low-impact, which means they’re great for athletes with joint issues, and you can cater each exercise to any fitness level,

So, next time you see those burly ropes in the gym, head over and give them a whip for 10 minutes.

1. Jumping Power Slams

Power slams offer a total-body plyometric burn that tires your muscles out fas. Now, add an explosive lower-body element and you turn up the benefits even more.

How to: Stand with feet shoulder-width apart in a quarter squat, facing the anchor. Hold one side of the rope in each hand, then lower the battle ropes down to your sides with your arms extended (a). Lower into a squat, tighten your core, and then explode into the air, jumping high, while raising both hands overhead (b). As you land softly back down into a squat, forcefully slam the ropes onto the ground in a wave motion (c). Repeat 30 seconds, then rest for 30 seconds. Do 3-4 sets.

2. Squat to Shoulder Press

Strengthen your shoulders as you work your lower body and core, too. This movement is especially beneficial for barbell athletes because it uses the same muscles as the thruster or clean and jerk. Instead of going for HIIT-style for this movement, focus on form. When your form starts to break, it’s time to stop.

How to: Start with your feet slightly wider than hip-width apart. Hold the ropes on your shoulders, making sure that there is very little slack in the rope itself (a). Lower down into a squat (b). As you stand back up, simultaneously press the ropes overhead to straighten your arms (c). Then, in one fluid motion lower the ropes back to the tops of your shoulders as you sink back into a squat (d). Repeat for 10-20 reps, rest for 60 seconds, then repeat for 3-4 sets.

3. Jumping Jacks

Jack up your heart rate up while working the smaller muscles in and around the shoulders. You’ll definitely feel this in your core and obliques, too.

How to: Start by holding one end of the rope in each hand, elbows bent and feet about hip-width apart (b). Jump your feet out wide as you bring your arms up and out to the sides, keeping your elbows bent so you can lift the ropes to shoulder height (b). Then, slam the ropes back down as you jump your feet back together (c). Continue the jack for 30 seconds, then rest for 30 seconds. Do 3-4 sets.

5. Alternating Jump Wave

Finish up arm day with a little full-body workout action that requires solid coordination and power. You’ll feel it in your shoulders, arms and back, while the squats target your glutes and legs, too.

How to: Stand with your feet hip-width apart and grab one side of the rope with each hand. Place both hands to the right side of your hips and drop down into a squat (a). Explode off the ground as your swing the ropes up and over to the outside of your left hip, landing softly back into a squat (b). Continue alternating swings as you do jump squats for 30 seconds, then rest for 30 seconds. Do 3-4 sets.

For further information please visit the FWX TV YouTube channel, or ask a Fitness Worx trainer for help!