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According to the Journal of Strength and Conditioning Research, swinging heavy ropes for 10 minutes burns 112 calories (Woah! That's more than burpees and squats) With Battle ropes you can work the muscles in your upper body, abs, back, and glutes, and you can include movements like jumps, lunges, and squats, that work your legs too. Hence, it's good for both strength and endurance workouts. 38mm x 10m black battle rope.