“Finishers” are high-intensity exercises performed at the end of a workout to maximize results, typically focusing on fat loss and muscle endurance. They’re designed to push your body to its limits, often incorporating a series of movements that elevate your heart rate.
Finishers are like a last opportunity to break a serious sweat before the workout ends.
In this article, I’m sharing with you four finishers that are exhilarating and can help you more quickly reach your fitness and health goals. I’ve included a video, too.
The Problem: Plateauing Progress and Boring Workouts
Let’s face it, we’ve all been there. You’re cruising along with your fitness routine, feeling pretty good about yourself, when suddenly… nothing. The scale won’t budge, your muscles seem to have gone on strike, and your workouts feel about as exciting as watching paint dry.
Sound familiar?
As someone who’s been in the fitness game for longer than I care to admit, I’ve hit this wall more times than I can count.
And let me tell you, it’s frustrating.
You’re putting in the work and showing up day after day, but the results? They’ve packed their bags and gone on vacation.
But here’s the kicker – it’s not just about the lack of progress. It’s about the monotony, the boredom, the feeling that you’re just going through the motions.
And for us folks over 45, it’s even more crucial to keep things interesting.
After all, we’re not getting any younger, but that doesn’t mean we can’t get fitter and stronger.
Agitate: The Hidden Costs of Stagnation
Now, you might be thinking, “So what if my progress has stalled? At least I’m still working out.”
And sure, that’s better than nothing. But let’s dig a little deeper into what’s really at stake here.
First off, there’s the obvious stuff – the stubborn fat that refuses to budge, the muscle definition that’s playing hide and seek, the energy levels that are more “meh” than “yeah!”
But it goes beyond that.
When your workouts become stale, you’re not just risking physical stagnation. You’re opening the door to mental fatigue and decreased motivation.
And trust me, once that motivation takes a nosedive, it’s a slippery slope.
Before you know it, you’re finding excuses to skip workouts, and that hard-earned fitness starts slipping away faster than you can say “couch potato.”
But here’s the real kicker – as we age, maintaining strength and cardiovascular health becomes increasingly important. By settling for subpar workouts, we’re not just missing out on progress in our physique; we’re potentially setting ourselves up for a host of age-related issues down the line.
And let’s not forget the opportunity cost. Every mediocre workout is a missed opportunity for greatness. It’s a chance to challenge yourself, to prove that age is just a number, to feel that glorious endorphin high (which, I’ll admit, I love as much as the next guy) slipping through your fingers.
The truth is, plateaus and boring workouts are silent killers of fitness dreams. They creep up on you, disguised as comfort and routine, slowly eroding your progress and enthusiasm. And before you know it, you’re wondering where that fit, energetic version of yourself disappeared to.
The Solution: Finishers – Your Secret Weapon for Fitness Breakthroughs
Alright, enough with the doom and gloom. It’s time to talk solutions, and boy, do I have a game-changer for you: Finishers.
Now, if you’re scratching your head wondering what the heck a finisher is, let me break it down for you. Finishers are like the grand finale of a fireworks show – short, intense, and guaranteed to leave you breathless (in a good way, I promise).
But here’s the real beauty of finishers – they’re not just about making you sweat buckets (although they’ll definitely do that). They’re scientifically proven to kickstart fat loss and boost muscle endurance.
Don’t just take my word for it. Research has established that humans experience significant changes in body composition, bone metabolism, strength, and skill-specific performance resulting from 16 weeks of higher-intensity function training. More specifically, adding a metabolic finisher to a resistance training workout can significantly increase energy expenditure and excess post-exercise oxygen consumption, leading to greater fat loss.
Now, before we dive into the nitty-gritty, a quick word of caution: As with any new exercise regimen, it’s crucial to listen to your body and consult with a healthcare professional before making any radical departures from your usual routine.
The Fantastic Four Finishers
Finishers typically involve high repetitions (for example, 25 reps) or performing exercises until failure, or as many as you can do in 30 seconds. The idea is to maximize fatigue and muscle engagement.
Without further ado, let’s dive into our four sweat-inducing, muscle-burning, fat-blasting finishers.
Remember, these are designed to be challenging, so prepare to push yourself. But trust me, the results (and the endorphin high) are worth it.
Finish your workout with all four finishers to blast your muscles, wake up your heart and lungs, and perspire like a true athlete.
1. The Burpee Bonanza
Ah, burpees. The exercise everyone loves to hate. But there’s a reason they’re a staple in high-intensity workouts – they work.
Burpees are a full-body exercise that combines a squat, a push-up, and a jump, engaging multiple muscle groups and skyrocketing your heart rate.
How to do it: Perform as many burpees as you can in 30 seconds. Rest for 30 seconds. Repeat for a total of 3 rounds.
Why it works: Burpees are a metabolic powerhouse. A study in the Journal of Strength and Conditioning Research found that high-intensity burpee workouts can burn up to 50% more fat than traditional cardio.
2. High Knees High Life
Don’t let the simplicity of this exercise fool you. High knees are a killer cardio move that targets your core, improves coordination, and sends your heart rate through the roof.
How to do it: Perform high knees for 30 seconds, driving your knees up towards your chest as high as you can. Rest for 30 seconds. Repeat for a total of 3 rounds.
Why it works: High knees are excellent for improving cardiovascular endurance and burning fat. Plus, they’re low-impact, making them a great option for those with joint concerns.
3. The Mountain Climber Hybrid
This exercise combines the core-burning goodness of mountain climbers with the explosive power of jump squats, ending with a plank. It’s a match made in fitness heaven (or hell, depending on how you look at it).
How to do it: Do a jump squat, land in a plank, and do 4 mountain climbers. Repeat as many times as you can in 30 seconds. Rest for 30 seconds. Repeat for a total of 3 rounds.
Why it works: This combo targets multiple muscle groups and keeps your body guessing. The constant switching between exercises challenges your cardiovascular system and promotes fat burning.
4. Split-Leg Lunge Jumps
Last but certainly not least, we have split-leg lunge jumps. This plyometric exercise will set your legs on fire while giving your heart rate a serious boost.
How to do it: Perform split-leg lunge jumps for 30 seconds, alternating legs with each jump. Rest for 30 seconds. Repeat for a total of 3 rounds.
Why it works: Plyometric exercises like these have been shown scientifically to improve muscle power and burn more calories than traditional strength training.
Putting Finishers All Together
Now, I know what you’re thinking. “These sound great, but how do I incorporate them into my workout?” Great question! Here’s the secret sauce: Choose one finisher to add to the end of your regular workout. As you build up your endurance, you can start combining two or more for an extra challenge.
Some people find it helpful to keep a workout journal, in which they can track which finishers they do and how they feel afterward. This might help you, too, see your progress and keep you motivated.
Remember, the key to these finishers is intensity. You should be pushing yourself to the limit (safely, of course). If you’re not a sweaty, panting mess by the end, you might not be pushing hard enough.
The Hidden Gem: Mental Toughness in Finishers
Now, here’s something that doesn’t get talked about enough when it comes to finishers – the mental game. These high-intensity exercises aren’t just challenging your body; they’re putting your mind to the test too.
When you’re gasping for air, muscles burning, and every fiber of your being is screaming at you to stop, that’s when the real magic happens. You’re building mental toughness, developing grit, and proving to yourself that you’re capable of so much more than you thought.
This video should prove helpful:
This mental resilience doesn’t just stay in the gym. It spills over into every aspect of your life.
Suddenly, that work project doesn’t seem so daunting. That home improvement task you’ve been putting off? You tackle it head-on. Because if you can push through a brutal finisher, you can handle anything life throws your way.
Wrapping It Up With Finishers: Your Ticket to Fitness Glory
So there you have it: four sweat-inducing, fat-burning, muscle-building finishers guaranteed to take your workouts from “meh” to “hell yeah!”
These aren’t just exercises; they’re your secret weapon against plateaus, boredom, and the notion that fitness has to decline with age.
Remember, it’s not about being perfect. It’s about showing up, pushing your limits, and celebrating every bit of progress.
Some days, you’ll crush it.
Other days, you might struggle.
But every single time you complete a finisher, you’re one step closer to your fitness goals.
So, are you ready to finish strong? To push past your limits and discover what you’re truly capable of? To swap that plateau for progress and that boredom for the best damn workouts of your life?
Add these finishers to your routine and prepare to be amazed. Your future fitter, leaner, and stronger self is waiting.