Try This Military-Inspired 5-Minute Row, Lunge, Sprawl Workout

Need a heart-pumping break from your inbox for five minutes? You’ve come to the right place.

In our “5 Minutes of Hell” series, MH fitness editor Brett Williams, NASM-CPT steps into an arena of grueling gym challenges with master trainers. Each trainer dreams up the hardest workouts they can, and Williams just tries his best to keep up for a few minutes. Put on your workout gear and follow along in this week’s video installment with Erik Bartell, CPT, founder of Train Like a Soldier.

Each exercise runs for 45 seconds, with a 15-second break between moves. Check out the full-body workout rundown below, and follow along with the video to test your physical fitness in less time than it takes to make an omelet. By the end of it, we promise you’ll be feeling it from head to toe.

1. Cardio Row

   This pumps up your heart rate straight out of the gate. If you don’t have a rowing machine at home, use this time to get to work with resistance bands or some other movement that will get you breathing heavy.

2. Alternating Reverse Lunge to Press with Kettlebells

   Keep your core tight the whole way through and give yourself a rep goal—Williams shoots for 10—to keep yourself pushing the pace. If you’re starting to feel tired, we feel you. Almost halfway there.

3. Fast-Feet to Reactive Sprawl (Up Downs)Shoulders burning much from the last round? Time to pump things up with your lower body, too. This burpee-like session will have you desperate for a breather.
4. Alternating Reverse Lunge to Press with KettlebellsBack at it. Try to hit the same amount of reps as you did the first time.
5. Cardio RowFinal move, here we go. Aim to match or exceed your distance from the first round. “This is straight mental fortitude,” says Bartell.

If you still (somehow) have some gas left in your tank, see if you can survive another “5 Minutes of Hell” full-body interval workout here.

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