Five minutes? That’s it?

Trust us, you don’t want to go for longer than that.

Follow-along with Men’s Health Next Top Trainer Gideon Akande in the workout shown above. Each minute, you’ll attack a different part of your body with two separate movements. By the time that minute is up, you shouldn’t be able to do one more rep.

Related: THE 21-DAY METASHRED—an At-Home Body-Shredding Program That Strips Away Fat and Reveals Lean, Hard Muscle

The workout is tough and intense, but it’s also efficient. Go hard for five minutes straight, and you’ll churn out a ton of reps, torch more than 100 calories, and ignite your metabolism.

Minute one: goblet squat and jump squats
Minute two: bicycle hold and bicycle crunch
Minute three: floor press and pushup
Minute four: leg raises and reverse crunch
Minute five: split squat hold and lunge jump