You’ve just finished a grueling workout and as you’re catching your breath, you can’t help but feel a sense of accomplishment. But why stop there? If you want to maximize your results and take your workouts to the next level, incorporating workout finishers into your routine is the way to go. Whether you’re a seasoned athlete looking to push your limits or a beginner wanting to amp up your exercise regimen, these 7 workout finishers will help you close out your sessions with a bang.
One of the most efficient and effective ways to end your workout is with high-intensity interval training (HIIT). By alternating between intense bursts of exercise and short rest periods, HIIT workouts not only burn calories and boost your cardiovascular fitness, but they also increase your anaerobic threshold. This means you’ll be able to work harder and perform at a higher intensity for longer durations of time.
Here are 7 workout finishers that will challenge your muscles and push your body to its limits:
- Jump rope intervals: Grab a jump rope and begin by jumping rope for 30 seconds, followed by a 15-second rest. Repeat this cycle for 5 minutes, or as many times as you can.
- Kettlebell swings: Perform kettlebell swings for 30 seconds, followed by a 15-second rest. Repeat for 5 minutes or until muscle fatigue.
- Battle ropes: Use battle ropes for 30 seconds, followed by a 15-second rest. Repeat for 5 minutes, focusing on different upper body movements each time.
- Push-up pyramid: Start with 1 push-up, then rest for 10 seconds. Perform 2 push-ups, then rest for 10 seconds. Continue this pattern up to 10 push-ups, then work your way back down to 1 push-up.
- Double unders: Grab a jump rope and aim to complete as many double unders as possible in 2 minutes. Rest for 1 minute, then repeat for a total of 5 rounds.
- Squat jumps: Perform squat jumps for 30 seconds, followed by a 15-second rest. Repeat for 5 minutes, focusing on proper form and explosive power.
- EMOM (Every Minute on the Minute): Choose an exercise, like burpees or pull-ups, and perform a certain number of reps every minute on the minute for 5 minutes. Rest for the remaining time each minute.
So, the next time you’re looking to boost the intensity of your workouts and get the most out of your training, try incorporating these workout finishers. Not only will they help you burn more calories and develop functional, strong muscles, but they’ll also leave you feeling accomplished and energized. Give them a try and experience the benefits for yourself!
- Quick Summary
- Effective Workout Finishers
- 1 Full Body Flush
- 2 Tabata Finisher
- How to Perform Tabata Battle Ropes Finisher
- 3 Kettlebell Conditioning Finisher
- 4 Battle Rope Finisher
- 5 Sally Up Sally Down Finisher
- 6 Sprint Finisher
- 7 Functional Finishers to Take Your Workout to the Next Level
- What Is a Workout Finisher?
- How Finishers Work
- Importance of a Workout Finisher
- Post-Workout Supplements for The Workout Finishers
In the world of fitness, getting the most out of your workouts is key. That’s where workout finishers come in. These intense exercises or sets performed at the end of your regular workout can take your fitness experience to the next level. They not only help you burn more calories but also improve your cardiovascular endurance and challenge your muscles in new ways.
The 7 best workout finishers mentioned in this guide target various muscle groups and offer different levels of intensity. If you’re short on time but want to get the maximum benefit from your workout, incorporating these finishers can be a great way to close out your session.
Some of the most effective workout finishers include bodyweight exercises like burpees and jump squats, which require no equipment and can be performed anywhere. These exercises increase your heart rate and engage multiple muscle groups, making them excellent for boosting your metabolism and burning calories. Another great option is kettlebell swings, which not only work your muscles but also provide a cardiovascular challenge.
- Adding a finisher to your workout routine can help increase the total calorie consumption.
- Functional lifts like kettlebell swings and burpees are great options.
- Supplements can enhance your energy and metabolism during finishers.
When performing a finisher, it’s important to maintain proper form and take rest breaks if needed. It’s also crucial to gradually increase the intensity and duration of your finishers over time to prevent injury and continue challenging your body. For example, you can start with 30 seconds of kettlebell swings and gradually increase to a minute or more.
In summary, incorporating workout finishers into your routine is a great way to boost the effectiveness of your workouts. Whether you’re short on time or want to add an extra challenge, these finishers can help you burn more calories, challenge your muscles, and improve your cardiovascular stamina.
Effective Workout Finishers
Workout finishers are short bursts of intense exercises that you add at the end of your regular training session to fully exhaust your muscles and push your body to its limits. They are designed to increase the total work done in a workout by raising the intensity or duration of the exercise. The goal of workout finishers is to boost your metabolism, enhance muscular growth, and burn more calories.
One effective workout finisher that you can incorporate into your routine is the “double count work-rest set.” This involves performing exercises like push-ups, squats, or kettlebell swings for a specific duration, followed by a short rest period of half that duration. For example, you can do 20 seconds of push-ups followed by a 10-second rest, then repeat for a total of 4 times. This high-intensity interval training method can significantly raise your heart rate and metabolism, resulting in a greater calorie burn even after your workout is complete.
|Push-ups||20 seconds||10 seconds||4 times|
|Squats||30 seconds||15 seconds||3 times|
|Kettlebell Swings||40 seconds||20 seconds||2 times|
This type of workout finisher not only helps to increase your cardio endurance, but it also works the upper and lower body muscles, making it a great option for full-body strength and conditioning. By including these finishers into your routine, you can develop functional strength and improve your athletic performance.
In addition to the double count work-rest set, another popular workout finisher is the “burpee challenge.” Burpees are a total body exercise that combines a push-up, squat, and jump. The aim of this finisher is to do as many burpees as possible within a given time frame, such as 1 minute or 2 minutes. This high-intensity exercise can engage multiple muscle groups and quickly elevate your heart rate, resulting in a higher calorie burn and a strong metabolic boost.
Overall, utilizing effective workout finishers can help you maximize your training session and achieve better results. By pushing yourself to the threshold and completing intense exercises in a short amount of time, you can enhance muscle growth, boost your metabolism, and burn more calories. So, if you want to take your fitness intensity to the next level, give these finishers a try!
1 Full Body Flush
A full body flush is a type of workout finisher that targets all muscle groups and helps to boost metabolism and burn calories. This finisher is great for athletes looking to improve cardiovascular endurance and muscular conditioning.
To perform a full body flush, you can incorporate a combination of exercises that target different muscle groups and provide an intensive workout. For example, you can include exercises like burpees, kettlebell swings, jump squats, push-ups, and mountain climbers. These exercises work the entire body and help to increase heart rate, improve stamina, and promote fat burning.
You can perform a full body flush at the end of your regular workouts or as a standalone workout. The duration of the finisher can vary depending on your fitness level, but a good starting point is to perform each exercise for a set number of repetitions or for a certain amount of time.
Here is an example of a full body flush finisher:
|Kettlebell swings||15 repetitions|
|Jump squats||20 repetitions|
|Mountain climbers||15 repetitions|
Repeat this circuit for 3-5 rounds with minimal rest between exercises. This full body flush finisher will allow you to work your entire body, increase heart rate, and promote fat burning. It can be a challenging way to end your workout and provide a boost to your metabolism.
2 Tabata Finisher
If you want to give your upper body a serious burn and raise your heart rate, a Tabata finisher is a great way to achieve that. Tabata is a form of high-intensity interval training (HIIT) that consists of short, intense bursts of exercise followed by brief rest periods. In just four minutes, you can effectively flush out the calories and leave your muscles feeling fatigued, yet strong.
One excellent Tabata finisher for the upper body is the battle ropes interval. Start by performing 20 seconds of rapid rope movements, followed by a 10-second rest. Repeat this cycle for a total of eight sets. The continuous and intense motion of battling ropes can be great for boosting your heart rate and developing muscular endurance in your arms, shoulders, and core.
How to Perform Tabata Battle Ropes Finisher
- Start with your feet shoulder-width apart, knees slightly bent.
- Hold one rope in each hand with an overhand grip.
- Keeping your back straight and core engaged, begin moving your arms up and down rapidly, creating waves with the ropes.
- Continue performing this motion for 20 seconds.
- Rest for 10 seconds.
- Repeat the exercise for a total of eight sets.
Adding Tabata intervals to your workout routine can be an effective way to increase the intensity and calorie burn of your workouts. Athletes, in particular, can benefit from this type of training as it mimics the short bursts of high-intensity effort often required in sports. Other great Tabata finishers for the upper body include exercises like burpees, push-ups, and mountain climbers. Remember to always maintain proper form and listen to your body’s threshold to avoid injury.
3 Kettlebell Conditioning Finisher
If you’re looking to add some extra energy and intensity to your kettlebell workout session, incorporating a conditioning finisher can be a great way to accomplish that. These finishers involve movements that jump-start your cardiovascular system and leave you feeling accomplished at the end of your workout.
One excellent conditioning finisher is a kettlebell swing and bodyweight exercise combo. Start by performing kettlebell swings for 30 seconds, giving it your all to maximize the energy and effort you put into each swing. Then, without resting, immediately transition into bodyweight exercises such as push-ups or squats for another 30 seconds. This combination of high-intensity kettlebell swings and bodyweight exercises not only enhances cardiovascular growth but also boosts your overall conditioning.
If you’re looking for a shorter, more efficient finisher, you can try double kettlebell intervals. Using two kettlebells, perform swings for 30 seconds, then rest for 15 seconds. Repeat this cycle for a total of 5 times. This high-intensity interval training (HIIT) format is a great way to increase your heart rate and burn calories in a shorter amount of time.
- 3 Kettlebell Conditioning Finisher
- Kettlebell swing and bodyweight exercise combo
- Double kettlebell intervals
|Kettlebell swing and bodyweight exercise combo||Kettlebell swings, bodyweight exercises||30 seconds of swings, 30 seconds of bodyweight exercises, no rest in between||Enhances cardiovascular growth, boosts conditioning|
|Double kettlebell intervals||Kettlebell swings||30 seconds of swings, 15 seconds of rest, repeat 5 times||Increases heart rate, burns calories in a shorter amount of time|
4 Battle Rope Finisher
If you’re looking to develop your cardiovascular endurance, build muscle mass, and burn calories, incorporating battle rope finishers into your workouts is a great choice. Battle ropes are a versatile fitness tool that can provide a high-intensity, full-body workout. By performing a variety of exercises with battle ropes, you can work different muscle groups and increase the intensity of your workouts.
One effective battle rope finisher to try is a work-rest interval workout. This involves performing a series of exercises with the battle ropes for a set amount of time, followed by a short rest period. For example, you could perform 30 seconds of battle rope swings, followed by 15 seconds of rest. Repeat this sequence for 5-10 minutes, or for as many times as you can handle. This type of workout is highly effective for increasing your cardiovascular threshold and pushing your muscles to work harder.
Here are four battle rope exercises that you can incorporate into your finisher workouts:
- Battle Rope Swings: Stand with your feet shoulder-width apart, holding the battle ropes in each hand. Begin by swinging the ropes up and down in an alternating fashion, maintaining a steady rhythm. This exercise targets your upper body, core, and lower body, while also providing a cardiovascular workout.
- Alternating Waves: Stand with your feet shoulder-width apart, holding the battle ropes in each hand. Begin by making rapid up and down movements with one arm, followed by the other. This exercise targets your shoulders, biceps, and core, while also improving your cardiovascular endurance.
- Burpees with Battle Rope Slams: Start in a standing position, holding the battle ropes in each hand. Perform a burpee by squatting down, kicking your legs out into a plank position, and then returning to the standing position. As you stand up, slam the battle ropes onto the ground with force. This exercise combines explosive movements with battle rope slams, providing a full-body workout.
- Battle Rope Squats: Stand with your feet shoulder-width apart, holding the battle ropes in each hand. Begin by squatting down, keeping your knees behind your toes and your back straight. As you stand up, lift the battle ropes up and down in a controlled manner. This exercise targets your legs, glutes, and core, while also improving your cardiovascular endurance.
These battle rope finishers are highly effective for increasing your anaerobic and aerobic capacity, as well as torching calories. The combination of high-intensity exercises and short rest periods allows you to work at a higher intensity and burn more calories than traditional steady-state cardio workouts.
|Battle Rope Swings||5 minutes||30 seconds||15 seconds||10-15 times||200-300|
|Alternating Waves||5 minutes||30 seconds||15 seconds||10-15 times||200-300|
|Burpees with Battle Rope Slams||5 minutes||30 seconds||15 seconds||10-15 times||300-400|
|Battle Rope Squats||5 minutes||30 seconds||15 seconds||10-15 times||200-300|
When incorporating battle rope finishers into your workouts, it’s important to maintain proper form and posture. Keep a straight back, engage your core, and use your whole body to generate power. By consistently challenging yourself with these finishers, you’ll see improvements in your cardiovascular endurance, muscle growth, and calorie burn.
5 Sally Up Sally Down Finisher
The 5 Sally Up Sally Down Finisher is an intense workout finisher that incorporates intervals of high intensity exercises. It is a popular choice for those looking to increase their cardiovascular endurance and improve their overall fitness level.
The workout consists of five rounds of the popular “Sally Up Sally Down” exercise, which is typically performed in a push-up position. The exercise begins by holding the starting position, and as the song “Flower” by Moby plays, participants must perform a push-up when the lyrics say “up” and hold the lowered position when the lyrics say “down”. The song continues for three minutes, and participants must complete as many push-ups as possible during that time.
This intense interval training can be a great way to challenge your muscles and push yourself to new limits. The short bursts of high-intensity exercises are anaerobic in nature and can help increase your overall strength and power. The exercises can also be modified to focus on different muscle groups depending on your individual needs and goals. For example, you can incorporate kettlebell swings, squat jumps, or battle ropes into the workout to target your legs, core, or upper body specifically.
- An excellent way to enhance your workout and increase the intensity is to use supplements. Supplements such as creatine can help improve muscle performance and aid in recovery. They can be used before or after your workout to help enhance your results.
- The 5 Sally Up Sally Down Finisher can be included in a larger circuit-style workout. For example, you can perform the finisher at the end of a strength training session to add an extra cardiovascular challenge. Alternatively, you can incorporate the finisher between different sets of exercises to provide a brief period of active recovery.
- It is important to note that this finisher should only be performed by individuals who are already experienced with high-intensity exercises and have a good level of cardiovascular fitness. If you are new to exercise or have any underlying health conditions, it is recommended to consult with a fitness professional before attempting this workout.
6 Sprint Finisher
The 6 Sprint Finisher is a total body workout finisher that takes just a few minutes to complete. It involves a work-rest ratio of double the work time, which means you’ll be working hard for short bursts and then resting briefly before repeating the exercise. This type of workout is known as high-intensity interval training (HIIT), and it’s a highly effective way to boost your metabolism, develop cardiovascular endurance, and build muscular strength.
To perform the 6 Sprint Finisher, you’ll need a track or open space where you can sprint. The workout consists of six circuits, with each circuit including a combination of sprinting and bodyweight exercises. Here’s what a typical 6 Sprint Finisher session might look like:
- Start by standing at the starting point on the track.
- Sprint at maximum intensity for 100 meters.
- Immediately after the sprint, perform 10 push-ups.
- Rest for 30 seconds.
- Repeat steps 2-4 for a total of 5 circuits.
This workout is designed to push you beyond your anaerobic threshold, which is the point at which your body can no longer provide enough energy to support the intensity of the exercise. As a result, you’ll experience a rapid increase in heart rate and muscular fatigue. The combination of sprinting and bodyweight exercises will enhance your muscular growth and boost your metabolism, leading to a more efficient calorie consumption even after the workout is complete.
7 Functional Finishers to Take Your Workout to the Next Level
If you’re looking to maximize the efficiency of your workouts and push your fitness to new heights, incorporating functional finishers into your routine might be just what you need. Functional finishers are short, intense exercises that you perform at the end of your workout to boost your metabolism, burn more calories, and develop your muscular endurance. These finishers often include movements like burpees, jump squats, and double unders with a jump rope.
One excellent functional finisher is the “7 Functional Finisher.” This finisher involves performing seven different exercises for a set duration of time or a certain number of repetitions. As a result, you’ll experience a higher calorie consumption and a boost in cardiovascular endurance. Here’s an example of a 7 Functional Finisher:
|Jump Squats||20 seconds|
|Double Unders with Jump Rope||50 repetitions|
|Mountain Climbers||20 seconds|
|Standing Leg Raises||10 repetitions per leg|
- Perform each exercise in the listed order, with little to no rest in between.
- Complete the entire circuit three times, resting for 30 seconds between circuits if needed.
- This 7 Functional Finisher will not only increase your calorie burn but also help you develop muscular endurance and improve your cardiovascular fitness.
By incorporating functional finishers like these into your workouts on a regular basis, you’ll be able to push your body to its threshold and beyond. As a result, your fitness level will improve, and you’ll see better results in terms of fat loss and muscle mass gain. These finishers are an efficient way to flush out the last bit of energy, while also improving your balance, posture, and overall body control. So, give the 7 Functional Finisher or other finishers a try and take your workouts to the next level!
What Is a Workout Finisher?
A workout finisher is a short and intense exercise or set of exercises that is performed at the end of a workout to push the body to its limits and maximize the benefits of the workout. It is like the final rope in a race that athletes use to sprint and give their all until the finish line.
With a workout finisher, you flush out any remaining energy by performing high-intensity exercises for a short duration, usually in the range of 5 to 15 minutes. These exercises can include bodyweight exercises, kettlebell swings, jump ropes, squats, push-ups, or even heavy lifts. The goal is to raise your heart rate and push your muscles to their thresholds.
Workout finishers are excellent for boosting cardiovascular endurance, increasing muscle mass, and improving overall fitness levels. By incorporating them into your weekly workout sessions, you can see significant improvements in your performance and get closer to achieving your fitness goals.
How Finishers Work
Finishers are rapid and intense exercises that are performed at the close of your workout to push your body to its total limits. By including finishers in your workout routine, you’ll experience a significant boost in your metabolism and calorie consumption. They are designed to increase the intensity of your workout, providing a final push that leaves you feeling accomplished and completely spent.
Finishers typically last for a short duration, ranging from a few seconds to a few minutes, depending on the specific exercises and intensity level. These exercises can include anything from high-intensity intervals, circuits, or performing double the repetitions of your usual strength training exercises.
The purpose of finishers is to challenge your cardiovascular and muscular systems by enhancing your workout intensity. By performing exercises that involve bursts of high-intensity effort, like rope swings or push-ups, your body is forced to work at a higher intensity than it typically would during a full workout session. This leads to increased calorie burn and metabolic rate, as well as muscular growth and development.
In addition to the metabolic and muscular benefits, finishers also serve as a great way to flush out any remaining energy in your upper body or lower body. Depending on your fitness goals, you can focus on specific areas of your body to enhance the effectiveness of your workouts. For example, if you want to target your upper body, you can perform upper-body exercises like push-ups or rows as part of your finisher. This not only helps in developing and toning your upper body, but it also helps improve your overall workout efficiency.
To summarize, finishers are intense exercises that are performed at the end of a workout to push your body to its limits. They can include a variety of exercises and are designed to increase intensity, calorie burn, and muscle growth. By incorporating finishers into your routine, you’ll enhance your overall workout experience and see significant improvements in your fitness goals.
Importance of a Workout Finisher
A workout finisher is an essential part of any training session, especially for athletes looking to maximize their performance and results. This final burst of high-intensity exercise not only helps to improve overall fitness, but it also serves as a way to push your body to its limits and help you achieve your fitness goals.
Adding a workout finisher into your routine can provide several benefits. First and foremost, it allows you to target specific muscle groups that may not have been fully engaged during your main workout. This can help you develop overall strength and muscle mass. Additionally, a finisher can serve as an excellent way to improve cardiovascular endurance, as these intense and efficient exercises often involve anaerobic intervals.
One of the most important benefits of incorporating a workout finisher is the ability to raise your metabolic rate and continue burning calories even after the session is complete. By performing exercises that target multiple muscle groups and require high energy consumption, you can create an afterburn effect, where your body continues to burn calories long after the workout is over.
There are many different ways to structure a workout finisher, depending on your specific goals and preferences. Some popular options include kettlebell circuits, bodyweight exercises, and high-intensity interval training (HIIT) workouts. For example, performing a series of rapid squats or jump squats for 20 seconds, followed by 10 seconds of rest, can be an excellent functional finisher that targets the lower body and raises your heart rate.
In conclusion, a workout finisher is a valuable addition to any training session because it helps you push past your limits, target specific muscle groups, and boost both muscular and cardiovascular endurance. By incorporating short and intensive exercises into the end of your routine, you can complete your workout on a high note and reap the benefits of increased calorie consumption and muscle development.
Post-Workout Supplements for The Workout Finishers
Adding a post-workout supplement to your routine can be a great way to enhance the effects of your workout finishers. While there are many options to choose from, here are some of the best supplements to consider:
- Protein powder: Protein is essential for muscle recovery and growth. Consuming a high-quality protein powder after your workout finishers can help replenish your muscles and aid in the repair process.
- Creatine: Creatine is a popular supplement among athletes because it can increase muscle strength and power. Taking creatine after your workout finishers might help you develop stronger muscles over time.
- BCAAs (Branched-Chain Amino Acids): BCAAs are a group of essential amino acids that can help reduce muscle soreness and fatigue. Including BCAAs in your post-workout supplement routine can aid in muscle recovery.
- Beta-alanine: Beta-alanine can increase muscle endurance and delay muscle fatigue. Taking this supplement after your workout finishers may allow you to push through the last few reps with more energy.
When selecting post-workout supplements, it’s important to consider your specific fitness goals and individual needs. Consult with a healthcare professional or nutritionist to determine the best supplements for your body and workout routine.