Whether you’re looking to shed the extra pounds or trying to hit a new personal best, adding metabolic finishers into the end of your workouts is a powerful training tool to insert into your personal training program.
What is it?
A metabolic finisher is an intense exercise or series of exercises performed at the end of the training session that’s designed to guarantee that you got nothing left in the tank by the end of the workout.
Adding these finishers to the end of a workout can further ignite metabolism, help your breakthrough performance plateaus, and upgrade your fitness level like nothing else.
Get the right dose
The typical metabolic finishers will only take a few minutes to do, but they are performed to the highest possible intensity.
Be careful not to over-stress your nervous system, and ending up hurting yourself. That’s not the goal behind the workout finisher.
Five workout finishers to try
Here is a list of five of the most intense and effective metabolic finishers you can add to your workouts.
Use these for different fitness goals, whether it’s for enhancing athletic performance, speeding up the fat loss, or achieving bigger strength gains and muscle growth.
Perform one or two of these afterburners at the end of the workout.
Pick the exercise that feels right. Complete each exercise consecutively, and rest only when the set is finished.
Repeat for two to three sets with one minute of rest in between each set.
Workout finisher # 1
Do three rounds of:
- Plate push for 30 seconds
- Kettlebell swings, 15 reps
- Med-ball thrusters, 15 reps
Workout finisher # 2
Do three rounds of:
- Plyo push-ups, ten reps
- Swiss ball hip raise to leg curl, 15 reps
- Box jumps, 15 reps.
Workout finisher # 3
Perform three rounds of the following:
Workout finisher # 4
Do two rounds of the following
- Frog jumps, 20 reps
- Burpees, 20 reps
- Heavy bag punches, 50 reps
- Push-ups, 25 reps
- High knee sprints for one full minute.
Workout finisher # 5
The 300-yard shuttle sprints
This is a simple, super intense, and just plain hard workout finisher to try out.
Place two marker cones about 25 yards apart to indicate sprint distance. Next, sprint as fast as you can back and forth between the two markers while touching them each time, aiming to complete six round trips. Aim to complete this drill in 60-second.