WHY DO ITBattle ropes are weighted, so slamming a rope will work the muscles in your arms, delts, and core as you get your cardio in.WHEN TO DO IT For a HIIT (high-intensity interval training) cardio session, go balls to the wall at the end of your weight-training session. (Otherwise, you risk being weaker while you lift weights.) You can also perform lower-intensity sets, for 15 seconds, as a part of your warmup before a shoulder or upper-body day.GET IT DONE Perform an all-out set of side-to-side slams for 15 seconds. Then rest for 15 seconds. Do five rounds. (If you have more in the tank, aim for eight rounds.)

Against The Ropes

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