Try This 5-Minute Full-Body Interval Workout Finisher to Burn Out

Can you survive anything for just a few minutes? In our new series, “5 Minutes of Hell,” MH fitness editor Brett Williams, NASM-CPT is put through the ringer with master trainers tasked with creating the hardest workouts they can dream up. If you’re up to the challenge too, can follow along and do at home.

Williams is pushed to his limit by Ngo Okafor, the owner and founder of Iconoclast Fitness, and two-time Golden Gloves Championship winner. Okafor’s workout is made up of eight exercises that last for 30 grueling seconds each. On the lineup: Thrusters, box jumps, pushups, mountain climbers, bent-over rows, rowing machine sprints, squat jumps, and ball slams. We’re pretty sure you’re going to feel winded just watching. Below, brief pointers for each exercise.

“We’re gonna fire his heart rate up and get five minutes of hell,” summarizes Okafor. Click play on the video to see if you have what it takes to make it through.

Ngo Okafor’s 5 Minutes of Hell Interval Workout

Thrusters

Keep your core strong while you hold the dumbbells and make sure to breathe while you go. Shoot for 15 reps.

Box Jumps

Start with your arms behind you and try to maintain a soft landing each rep.

Pushups

Again, remember to keep your core strong and your body aligned, with a flat spine. Still breathing? Go at your own pace, but ideally you should get in 10-to-15 push-ups.

Mountain Climbers

Get those knees all the way up to your elbows. Focus on your breath to help you recover as you continue to give this routine your all.

Dumbbell Bent-Over Rows

This move works your back, helping to balance out this workout. Keep your shoulders down and back and don’t use your traps.

Rowing Machine

Push for 80 to 100 meters if you have a rowing machine at home. Otherwise, you can swap this move out for work with resistance bands.

Squat Jumps

Like the box jumps, focus on a soft landing for this one. For a modified version of this exercise, you can do standard squats in place.

Ball Slams

Bend your knees and put your whole body into it. Time to get that anger out, friends, you’re almost there.

And remember, it’s fine to go at your own pace. Okafor says just keep moving for 30 seconds and focus on great form, even if you can’t squeeze in as many reps as Williams. “Protect your knees, protect your ankles, protect your back, keep your core strong, land with your feet flat, just do things the right way,” he adds.

Got what it takes to follow along? Throw on your gym shorts and get to work.

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