You can’t step foot in a gym these days without hearing rabid talk about the VersaClimber. Thanks to the excruciating full-body workout it provides, the 1980s relic is now the top-trending toy for athletes (LeBron!), celebs, and gym rats willing to endure two minutes of vomit-inducing torment to get that total-body burn.

Science backs up the benefits of this type of hardcore training: A 2016 study found that one minute of super-high-intensity training three days a week for 12 weeks equaled 45 minutes of low-intensity workouts—and improved stamina and oxygen consumption.

But if you don’t have access to a VersaKiller—er, Climber—you can still get in 120 seconds of lung-torching cardio and gut-busting muscle training with these seven routines. They’re tough, but you’ll love the pain—and the knowledge that after you’ve rocked a killer workout, you can enjoy the rest of your day.

So get ready to hear your muscles scream.