The UK is now the most obese nation in Western Europe, with 63% of the adult population having an overweight BMI of between 25 and 30. If you fall within this category, then now is the time to get started with some battle rope exercises to help you shed the excess weight.

Using battle ropes for just ten minutes at a time can burn up to 112 calories, according to the Journal of Strength and Conditioning Research. As well as working your arms, they’ll also help to strengthen and tone your core, back, chest and legs at the same time. Read on to find out the best way to use battle ropes effectively…

Figure Of 8 Slams

With a rope in each hand and facing your anchor, stand with your feet hip-width apart and your knees slightly bent. Battle rope exercises are effective because they’re a combination of strength training and cardio, so you should expect to find yourself in a sweat for this move. With both hands together, move the ropes up to your right, slam them to the ground, then immediately force them up to the left. Continue this movement back and forth, in reps of twenty and take a short break of 15 seconds inbetween.

Jumping Twist Jack

If you’ve ever done a jumping jack before, then this exercise will be easy to master. Simply hold a rope in each hand and complete as many jumping jacks as you can in thirty seconds before taking a twenty second break.

Slams With A Russian Twist

This move is great for engaging your abs and working those oblique muscles. Facing the anchor, turn your body to the left and get into a left leg lunge position. As you’re doing so, slam the ropes to the ground on your left. Then immediately shift your body so that you’re lunging to the right with the ropes hitting the floor once more. Do a set of twenty of these before taking a short break of 15 seconds.

Battle Rope Ripple

This move is one of the most famous battle ropes moves, and is also known as the ‘wave’. Much like the figure of 8 slams, you should face the anchor with your feet shoulder-width apart and knees slightly dipped. Raise one of your arms up, then alternate by bringing it down and raising the other in quick succession. If you want to advance the move somewhat, then you can up the cardio level by adding a jump slam after ten waves. Simply bring your hands together, jump in the air and slam the ropes back to the ground.

These are just a few basic battle rope moves to get you started – you can focus on just one exercise, or come up with a mix of several until you’ve been working out for ten minutes. Remember that the key to weight loss is to keep it consistent and ensure that you challenge yourself, so if it’s starting to get a bit easy, make sure you push yourself to the next level so that you get back within a healthy BMI range.