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

FAT-LOSS FINISHER #6: TREADMILL/HILL/STEP SPRINTS

DO IT:

Treadmill sprints, which can also be done on hills, flat ground, or steps, are a perfect workout finisher if you don’t have a lot of equipment or time. Run at a fast pace on a treadmill for a certain amount of time, take a short rest, and repeat for a specified time or number of reps. This is more about improving short, explosive power bursts than cardio endurance.

SAMPLE ROUTINE:

  • sprint 15 seconds at a 10% incline
  • rest 15 seconds
  • repeat for 8–10 reps

 

FAT-LOSS FINISHER #7: TABATA TRAINING

DO IT:

Tabata training typically involves eight sets of 20 seconds of exercise with 10 seconds of rest. For example, choose a body-weight exercise like squats, lunges, burpees, squat jumps, high knees in place, or pushups and go through the 20-on, 10-off protocol. You can also switch things up by doing a different exercise for each 20-second time period.

SEE ALSO: 4 Days of Tabata and Supersets

 

FAT-LOSS FINISHER #8: BODY-WEIGHT CHALLENGE

DO IT:

All you need for this finisher is yourself! Simply pick a couple of exercises and a goal number of total reps. Keep track of how long it takes you to complete all the reps.

SAMPLE ROUTINE: 100 reps for each exercise

  • mountain climber
  • switching lunge jump
  • pushup
  • squat jump
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