Want to look like an MMA fighter without all the bruises and missing teeth? A new workout from Men’s Fitness incorporates techniques from different mixed martial art styles for an intense workout.

The regime features switching between high-intensity exercises and with light work breaks wedged in between to add muscle and burn fat faster. The additional exercises include 10 reps of interval stair runs, sprints, rounds with a heavy bag and a plate push.

The downside, as the website points out, is that it’s really damn hard. You might have to put down your beer and brat sandwich to get the full benefit. We’ll hold those for you.

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