Workouts

High-Intensity Finishers Will Amp Up Your Workout

Finish Strong! End your workouts with the right high-intensity “finisher” to see greater gains in strength and endurance. Here are eight great formulas to feel the afterburn in a hurry.

High-Intensity Finishers Will Amp Up Your Workout

Complete your workout feeling strong and burn more calories after it’s over by using metabolic finisher sets at the end of your routine. “These use every last drop of gas in your tank,” explains Lisa Niren, a personal trainer and group fitness instructor at the PE Club in New York, who typically adds metabolic finishers for fat loss as a replacement to performing cardio. “Metabolic finishers are not always the most ‘fun,’” she says, “but they help prepare mental toughness and allow you to finish the workout with the satisfaction that comes with pushing yourself to your edge.”

HOW IT WORKS:

“I like to focus on full-body exercises done at high intensity, rotating from a lower-body exercise to an upper-body move,” says Niren. The result: You’ll burn more calories, since blood has to travel back and forth between the lower and upper body. The effect is much like HIIT, which boosts your metabolism for up to 48 hours after you’ve finished your training.

SEE ALSO: Super-Fast Slimdown Training Plan

 

FAT-LOSS FINISHER #1: BARBELL COMPLEX

DO IT:

Start with a barbell and choose four to six exercises. Do eight to 10 reps per exercise, completing them all with no rest between moves.

SAMPLE ROUTINE:

  • hang clean
  • push press
  • front squat
  • bentover row
  • straight-leg deadlift
  • squat jump (light weight)

 

FAT-LOSS FINISHER #2: ROWING INTERVAL

DO IT:

You can do these intervals by time or distance. “I prefer doing rowing intervals for distance and seeing how long it takes,” says Niren. Perform four sets of 250 meters, taking 30 seconds of rest between each set.

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