Workout finishers are basically just a few high-intensity exercises that you perform at the end of your workout. They are mostly used to help raise your metabolism and give your fat burning efforts a serious boost, but another benefit to performing a finisher is that it greatly improves your endurance, strength and conditioning.
What Makes a Finisher?
A finisher isn’t just one exercise but a number of exercises performed one after the other with just enough rest to catch your breath. They are supposed to be high in intensity and by the end of the session, you should be left sweating and completely drained. The entire session is performed after your normal workout and shouldn’t last for more than 10-15 minutes, 20 if you really think you can go ahead with it. Don’t do finishers after every workout though as it will eventually start to get in the way of recovery and can lead to chronic fatigue. 3-4 times a week is good enough.
These are one of the best exercises for improving your conditioning and it’s quite easy to perform. You will need access to a sled obviously, load it up with a decent amount of weight and push it as fast as possible for a distance of 15-20 meters. You’re not done yet, now you have to pull it back into your starting position, try to involve your lats in this part. Do this for 2 minutes and only add more weight if you feel that the exercise is becoming too easy.
We’ll start right off with this one. Burpees work out the entire body and can be quite challenging as your progress. To perform a burpee, stand normally with your arms on your side and then go down into a squat, place your hands on the floor, kick your feet back and go into the push-up position, then bring your feet back front and JUMP back up, throwing your hands straight up over your head. This is one rep. Do as many as you can for a minute and then move on to the next exercise. To make it even more challenging, when you can down to the pushup position, perform a pushup and then continue to finish the rest of the burpee.
Very easy and can be performed just about anywhere. All you do is run as fast you can back and forth from one end to another for a total of 1 minute. Apart from burning fat and improving your conditioning, sprints also greatly improve your leg strength and its power output.
One of my favorite exercises, simple but so effective. Grab the heaviest weight you can (dumbbell, kettle bell or a trap bar) and walk from one end of the room to the other and back. Apart from burning calories, this exercise also builds great upper body strength, specifically in the forearms, traps and upper back. Perform for a minute. Read our How to do a proper Farmer Walk article.
Once you’ve done all of the above. Repeat for 3-4 more cycles.
Happy fat burning!