The fat-burning workout that also makes your biceps bigger

his is the ultimate cardio workout for guys who hate cardio

Battling ropes fry calories faster than almost any other exercise—10.3 calories per minute, to be exact. They also build upper-body muscle—as do TRX rows.

Combine the two for a killer cardio workout that simultaneously pumps up your biceps, back, and forearms, advises Men’s HealthFitness Director BJ Gaddour, C.S.C.S.

“It’s low impact, and you can get both a crazy heart and muscle pump,” Gaddour says.

Directions: Perform rope waves for 30 seconds. Rest for 30 seconds.

Perform rows for 30 seconds. Rest for 30 seconds.

Alternate between the two exercises for 30 minutes.