Fitness Knock out your workout in seven minutes

Ngo Okafor, two-time Golden Gloves champion and founder of the FitMatch app, demonstrates a seven-minute workout that’ll tax your entire body.

  • Published: , Refreshed:
7 minute workout play

7 minute workout

(Photograph by Men's Health)
24/7 Live - Subscribe to the Pulse Newsletter!

Each week, Men’s Health posts a new 15-minutes-or-less workout on Facebook, Instagram, and Twitter. In this new video series—called Busy Burner—we invite some of our favorite trainers into the MH Rec Room to help you be your fittest self regardless of how hectic your schedule.

You’re short on time, but you made your way here, to menshealth.com. Good on you. We like where your priorities are at. In return, here’s a workout you can do on even your busiest days, like today. All you need is a set of kettlebells (or dumbbells) and some hustle.

Ngo Okafor, two-time Golden Gloves champion and founder of the FitMatch app, demonstrates a seven-minute workout that’ll tax your entire body in seven minutes or less (or more, depending said hustle).

Starting with the goblet squat, Okafor moves on to deadlifts, rows, pushups, and mountain climbers without having to move more than a step in any direction. Take note of Okafor’s form when performing each move; while you’ll be progressing quickly through this workout, that’s no excuse to skimp on form.

With 20 reps per exercise and a 30-second break in between each move, you can easily complete the circuit in under 10 minutes. If you’ve got more time, go for five rounds with one minute of rest in between rounds, Okafor says.

Give it a go and let us (@menshealthmag) and Okafor (@catchngo) know how you did with this week’s Busy Burner workout. And be sure to tag your photos and videos on social media with the #MHRecRoom hashtag.

Do you ever witness news or have a story that should be featured on Pulse Nigeria?
Submit your stories, pictures and videos to us now via WhatsApp: +2349055172167, Social Media @pulsenigeria247: #PulseEyewitness & DM or Email: eyewitness@pulse.ng. More information here.