You need a rower, a set of weights, and some room to run (or a treadmill, in a pinch) to take on the workout. If your game, get ready to give this one your all.

Youll kick things off with 2,000 meters on a rowing machine, and then knock out three 250-meter rowing sprints. Garner doesnt mention how long he rested between them, but we recommend a 1:1 work-to-rest ratio. If it takes you 50 seconds to row 250 your first leg, rest another 50 before hitting number two, and so on.

During all of these sprints, your number-one priority should still be form. Keep a neutral spine at all times, and begin each pull through your arms only once your legs are almost straight and youve already started to hinge from your hips. For some more tips, check out this helpful guide .

Next up, do 60 seconds of continuous front-rack marching. This will target your core strength and let you catch your breath, but without letting without your heart rate come all of the way down. Keep your core tight and a strong upright torsoif you begin to lose that posture, think about using a lighter load.

If you use dumbbells like Garner does in this video, make sure you also use an underhand grip so that you can keep your hands right up by your shoulders. If you use kettlebells, stick with a neutral grip with locked wrists. Follow these directions for some extra guidance on your form.

Youre not done yet: The last phase in this workout is a 20-minute run. Try to maintain a steady, challenging pace, but don't worry too much about how much distance you cover. If you feel like you have a bit left near the end of the time, go ahead and pick up the pace to finish. Walk it out for at least a minute to cool down and finish off your quick training session.