Make no mistake – the precursor to fat loss is intensity. You want to see that abdominal fat melting and making room for the chiseled six-pack to shine through? Low-intensity activities like jogging and yoga won’t get you there and you know it, that’s why you keep your workouts as brutal as possible.
But if you want to take fat burning to a whole new level, we have a few ideas about it. Nope, we’re not going to enlighten you with a shortcut – actually, we want you to speed up even more! In order to get rid of the deepest and most stubborn pockets of body fat, you need high-intensity workout finishers that will induce high metabolic costs and activate hormone-sensitive lipase, resulting in a ton of fat getting burned to provide more energy for the already exhausted body.
At the end of an intense workout, your glycogen is depleted and your body is pushed to use stored fat as a primary fuel source, and a good workout finisher is the way to activate this process.
When you’re done with your regular training routine, don’t stop there. Instead, tap into your last reserves of willpower, push your body to its limits and empty your tank to the last drop – this is guaranteed to separate your physique from that of an average gym-goer.
You’ll hate finishers while you’re doing them for sure, but you’ll feel rather blissful later as you watch your muscles grow! Increase the efficiency of your workout with these ultimate workout finishers:
1. The Full Body Flush
The full body flush may seem simple and easy, but pair it with a great number of intense reps with proper form and you’ll get a solid burn in every major muscle.
Perform each of the following exercises with 25+ reps and do them in a consecutive order until exhaustion.
– Inverted Row
– Single Leg Step-up (power the movement through the heel to place stress on the glutes)
– Burpees (including a full push-up in each)
Also known as “jump training”, plyometrics is a workout technique that uses maximum power in short intervals of time to strengthen your muscles. This combination of stretching and contracting your muscles into quick, explosive movements can increase your power faster than any other exercise, resulting with an improved performance in your weight training as well. To avoid injury, make sure you warm up properly before you start and stretch well afterward.
– Box jumps #1:
Squat down, then explode up to a box or a bench, landing softly. Perform 6 reps with 60 seconds rest.
– Box jumps #2:
Stand on the top of a bench that’s at least 20 inches high. Drop down to the ground on your toes, then explode back up onto the bench.
3. The Warrior Conditioning Circuit
Use this circuit to increase your power, endurance and efficiency of movement, while building the body of a professional athlete!
Perform the following exercises as fast as possible in a consecutive order with 2 sets of 15+ reps:
– Medicine ball slam
– Med ball push-up
– Plyometric chin-up: start performing a regular chin-up but as you’re coming up, bring your knees up as well. At the top of the exercise, “jump”, releasing the hands from the bar, then grab hold of it again as you descend.
– Box jump: start by standing on the top of a bench, then drop down and jump up back onto the bench in an explosive manner.
4. The HIIT Finishers
Burn fat like crazy by including high-intensity interval routine at the end of your workout. This will increase your metabolic rate for up to 24 hours after the training. Keep the blood pumping by performing one of the following two routines:
Routine #1: 3 sets, performed as fast as possible
– High Knee Stationary Sprint: 20 seconds of sprinting followed by 20 seconds of rest.
– Heavy Bag Punches: perform 40 reps (20 reps per arm), followed by 20 seconds of rest.
– Bench Toe Touches: place one foot on a bench while keeping the other on the ground, then switch the position of the legs and keep on alternating as fast as possible. Perform 40 reps (20 reps per leg), followed by 20 seconds of rest.
– Plyometric push-ups: perform 20 reps, followed by 20 seconds of rest.
Routine #2: 3 sets, performed as fast as possible
– Medicine Ball Touches: place your body in a push-position over a medicine ball, then explode up and touch the top of the ball. Perform 12 reps.
– Box Jumps: start by standing on top of a bench, then jump down and explode back up. Perform 15 reps.
– Skipping: 30-second sprint, then rest for 15 seconds.
– Heavy Bag Punches: 20 reps (10 per arm), then rest for 60 seconds.
5. The Metabolic Cardio Cocktail
Hungry for more intensity while everybody else is packing their bags? Make the most of your workout and push your metabolism into overdrive with this super-intense cardio circuit. Perform it as many times as possible over the course of 10 minutes:
– Treadmill hill sprint: 15 seconds
– Suspension push-ups: 15 reps
– Split lunge jumps: 20 reps (10 per side, alternating)
– Pull-ups: 5 reps
– Treadmill hill sprint: 15 seconds
– Rope skipping: 50 hops
– Tuck jumps: 5 reps
– Suspension mountain climbers: 30 reps (15 per side)
– Jumping jacks: 20 reps
– Overhead medicine ball slams: 10 reps
Add this finisher to your workout routine twice per week.
6. The Sprint Finisher
Shape up your condition and efficiency with a good run at the end of your strength workout. Rest periods should last twice as long as it took to complete the preceding sprint.
Complete each sprint in a consecutive order, with adequate rest periods in between:
– 200-yard sprint
– 150-yard sprint
– 100-yard sprint
– 75-yard sprint
– 50-yard sprint
7. Shoulder Drop sets
One of the best high-intensity bodybuilding technique of all times, drop sets are an excellent way to take your arm and shoulder training to the next level, inducing a greater hypertrophy of the muscles and building massive strength and endurance.
For optimal results, we suggest you perform this three-part shoulder drop set finisher with a pair of relatively light dumbbells:
– Lateral raise, 15 reps
– Front raise, 15 reps
– Overhead press, 15 reps
Perform all three movements without any pause in between, then rest for 90 seconds. Complete 2 sets.
8. Single Plate Complex Finisher
This is a rather great and untypical way to do complexes that completely changes the dynamics of this exercise and places the biggest part of the tension on the core. Don’t look so disappointed – having a strong core is absolutely crucial for increasing the efficiency of your weight training and reducing the risk of back injury.
Put the barbells and dumbbells aside and grab a 45lb plate to perform this great finisher:
– Plate Swings: 8-10 reps
– Bent Over Plate Rows: 10 reps
– Reverse Lunge with Plate Twist: 10 reps (5 per side)
– Plate Curl to Overhead Plate Press: 10 reps
– Overhead Plate Squat: 10 reps
– Low to High Diagonal Plate Chop: 10 reps (5 per side)
Perform 3-5 sets with 60 seconds of rest between them.
Add dips as a workout finisher to maximize the growth of your chest, shoulders and triceps. If you want to focus more of the tension on the chest and shoulders, lean forward on the dip bars, and if you want to move the focus to the triceps, keep your body in an upright position.
– Perform 15 reps of regular dips on bars, then rest for 10 seconds.
– Perform 15 reps of bench dips, then rest for 10 seconds.
– Perform 10 reps of regular dips on bars, then rest for 10 seconds.
– Perform 10 reps of bench dips, then rest for 10 seconds.
– Perform 5 reps of regular dips on bars, then rest for 10 seconds.
– Perform 5 reps of bench dips, then rest for 10 seconds.
Perform 3 sets of this routine.
10. Leg Presses
No matter how hard you train your legs, it won’t hurt to burn them some more with a decent finisher. After all, having strong, well-defined squats will significantly boost your overall performance.
The routine: Leg press
Perform 4 sets with 5 reps each, dropping the weight continuously by 10%. Keep in mind that the key is in dropping the right amount of weight. If you drop too much, you’ll decrease the efficiency of the workout, and if you drop too little you’ll have a hard time completing all reps. However, if you drop too much weight, slow the exercise down to make it harder.
11. The Biceps Burnout Finisher
Desperate to initiate greater biceps growth? These small muscles can be really stubborn and demanding, so after you finish your regular routine, hit them even harder with this biceps-targeted finisher:
– Opening Set: Alternating Dumbbell Curl with a weight you’d fail after 4-6 reps.
– Drop Set One: 2-3 additional reps with a dumbbell that’s 5lbs lighter than the starting one.
– Drop Set Two: 2-3 additional reps with a dumbbell that’s 5lbs lighter than the previous one.
– Drop Set Three: 2-3 additional reps with a dumbbell that’s 5lbs lighter than the previous one.
– Final Drop Set: 4-6 additional reps with a dumbbell that’s 10lbs lighter than the last one.
Perform all sets in a consecutive order without any rest period in between.
12. The Hardcore Triceps Finishers
Here’s how to push your triceps to maximum growth:
– Cable Pushdown: perform one set of 50 reps with lightweight and fast tempo on both the concentric and eccentric contractions.
– Complete Burnout Set: start heavy, then move to lighter and lighter weights.
Dips: 25 reps
Skull Crusher: 25 reps
Seated Dumbbell Triceps Press: 25 reps
Just make sure you don’t perform these finishers at the end of every workout – overtraining can only harm your gains.