Workout Finisher: the Metabolic Fat Burner

Hiit finisher_rotator

Trying to shed of some extra fat? Of course you are, who isn’t? Workout finishers are sets added to the end of a workout that can be used as a replacement to HIIT (High Intensity Interval Training) to provide a metabolic boost to your training. They can also be used to burn out a muscle group using higher reps or combined sets typically done at lower weights. Here are three versions of a metabolic finisher for fat loss as a replacement to cardio that you can add to any workout.

The Metabolic Finisher

With each metabolic finisher we’re going to focus on full body exercises done at high intensity, rotating from a lower body exercise to an upper body exercise. This will result in more calories being burned as your blood has to travel from the lower body to the upper body, and so forth. The intensity of each finisher will have a metabolic effect much like HIIT, boosting your metabolism for up to 24 hours after you’ve finished training. When to do them: After a weight training session. Benefits: Takes less time and provides a greater metabolic effect than traditional cardio. Warning: Don’t go all out your first few times, you must prepare your body for this type of work load after a workout. Listen to your body and proceed with caution. It’s also a wise decision to not perform these finishers after every workout. Set-up: Complete each exercise consecutively, with rest only coming after the set is finished. Repeat for three sets with a 60-second rest in between each set.

Finisher 1

Lunge jumps (20 reps) Heavy bag punches (40 reps) Frog jumps (or squat jumps) (20 reps) Heavy bag punches (40 reps)

Finisher 2

Push-ups (20 reps) Step-ups (alternating legs) (20 reps) Heavy bag punches (40 reps) Mountain climbers (20 reps)

Finisher 3

Walk outs with a push-up (20 reps) Frog jumps (20 reps) Push-ups (20 reps) High knee sprints (count to 20)

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