Super charge your fat loss efforts by putting in a few extra minutes of exercise overtime at the end of your workout. A finisher is a short, total body circuit done at a high intensity. When you tag a finisher to the end of your workout, you'll crank up your heart rate and boost your metabolic rate so that you're burning more calories throughout the rest of the day. They are effective for busting passed a weight loss plateau. If you're an athlete looking for an extra edge, finishers will help improve your overall conditioning and mental toughness.
If going out for a jog or doing 30 minutes on the treadmill isn't your idea of a fun time, you can build cardiovascular fitness and burn calories simply by incorporating finishers into your weight training sessions.
If you're consistent with adding finishers to your workouts, you'll see results. Your primary goal may be to lose fat, but you'll also find an improvement in mental grit and confidence.
The Fat-Burning Finisher
Go through the following circuit of our exercises two times. Do them as quickly as possible and only rest between reps and sets if you absolutely have to. It will take you about five to 10 minutes.
If you're looking for an extra challenge, time yourself and try to beat your previous time each time you do this particular finisher.
1) Medicine Ball Get-ups to Slam-downs (10 reps)
Stand in front of a floor mat, with a medicine ball resting on the floor in front of you. Squat down and pick up the ball as you lower your butt to the floor. Roll back with the ball at your chest until your back is on the mat and your knees are bent and feet on the floor. Lift the ball over your face and tap the mat just beyond your head. Crunch up and, using just your legs, go right into a standing position. Load the ball up overhead and then swing your arms forward to slam the ball down on the floor in front of you. That's one rep. Go right into the next one.
2) Burpees (10 reps)
Stand with your feet hip-width apart. Lower into a squat and place your hands on the floor just in front of your feet. Hop your feet back to get into a push-up position. Jump your feet right back to their original position. Explosively jump into the air as high as you can. Land softly and immediately lower into a squat to go into the next rep.
3) Floor Push-ups (10 reps)
Get into a push-up position with your hands placed slightly wider than your shoulders. Your torso and thighs should create a straight line. Bend your elbows to lower your body all the way to the floor. Rest your chest onto the floor before pushing off the floor with your hands to rise back to starting position. Go right into the next rep. Modification note: If these are too difficult, complete them with your knees on the floor. Be sure you're still creating a straight line with your torso and thighs. You may need to scoot your knees back toward your feet slightly.
4) Glute Taps (10 reps)
Sit on an exercise mat with your knees bent and feet flat on the floor. Recline back slightly and place your hands on the floor on either side of you so that they're wider than your hips and with your fingers pointed out to the side. Lift your hips up off the floor until your back and thighs are parallel with the floor, then lower your hips back down. Go right into the next rep.
If you're bored with your workouts or are looking to kick up your calorie burning, try adding this finisher to the end your next workout. Remember to do each exercise as quickly as you can. Feel free to incorporate your favorite high-intensity exercises, like mountain climbers, jump squats, or jump rope.