Warmer weather is quickly approaching in Wisconsin and fat loss is once again becoming a high priority for many people.
During the Winter months (It seems like they never end sometimes in Wisconsin) it’s pretty easy to let yourself go, but before you know it warmer weather will be upon us and you know what that means – going to the beach, playing at the park, grilling out, Brewers games and just enjoying some quality time outside.
I’ll admit I’m super excited for all the fun that comes along with the warmer months of the year and I want to make sure you are ready to look and feel your best this summer.
To kick your workouts into overdrive I’ve given you a few workout finishers to help accelerate your fat loss, get ripped, and feel great this summer.
This is one of my favorite workout finishers. They are pretty simple and you can easily switch them up for variety.
To do barbell complexes simply start with a barbell, choose 4-6 exercises, perform 8-10 reps per exercise, and complete them all back to back to back with no rest between exercises.
One of my favorite complex combinations is below:
- Hang Clean
- Push Press
- Front Squat
- Bent Over Row
- Straight Leg Deadlift
- Squat Jumps
Fat Loss Finisher #2 – Rowing Intervals
Rowing intervals are another great workout finisher for fat loss. For these you can either do intervals by time or distance. I like to have clients perform rowing intervals for distance and see how long it takes them.
An example would be to do 4 sets of 250 meters taking 30-45 seconds or rest between each set – this will get your heart rate up a great deal and is a great way to finish a workout.
Fat Loss Finisher #3 – Pyramid Training
Ah yes, pyramid training. For this workout finisher you pick an exercise and work your way down in reps.
Let’s just say you wanted to do push ups as a finisher. What you would do is start with 10 push ups, take a short rest, do 9 push ups, take a short rest, do 8 push ups, take a short rest and so on. Work your way all the way down to 1 push up.
To take pyramid training to the next level try picking difficult exercises and pairing them up and work down in reps. For this you could do barbell squats for 10 reps, take a short rest, do 10 inverted rows, take a rest and go back to barbell squats – work your way down to doing 1 rep with each exercise.
The exercises you choose are up to you, so have some fun with it!
Fat Loss Finisher #4 – Timed Challenges
The idea of timed challenges is pretty simple, pick an amount of time – let’s say 4 minutes – and do as many reps of an exercise as you can. You can take breaks whenever needed, but keep track of how many reps you complete. The next time you do it you’ll be able to compare how you did.
Fat Loss Finisher #5 – Plate Pushes
For plate pushes what you are going to do is put a 45 pound plate on a towel on a hard surface like a gym floor and push it up and back. You can choose to go for a specific amount of time or a specific amount of reps – up to you.
Treadmill sprints are a workout finisher I use a lot with my clients. They are pretty self explanatory – you’ll run at a fast pace on a treadmil for a certain amount of time, take a short rest, and repeat until a specified time or number of reps.
A protocol I like to use is:
- 15 seconds of sprinting at a 10% incline
- 15 seconds of rest
- Repeat for 8-10 reps
This type of workout finisher is great, doesn’t take much time, and is highly effective.
Fat Loss Finisher #7 – Tabata Training
Tabata training is a workout finisher that is becoming more and more popular. This style of training involves 8 sets of 20 seconds of exercise with 10 seconds of rest.
A simple way to incorporate tabata training as a workout finisher is to choose a body weight exercise like squats, lunges, squat jumps, high knees in place, or push ups 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.
You have plenty of options for a body weight challenge finisher. Pick a couple exercises, a goal number of total reps, and you are good to go, just keep track of how long it takes you to complete all the reps. Here is an example for you:
- Mountain Climbers x 100
- Switching Lunge Jumps x 100
- Push Ups x 100
- Squat Jumps x 100
Fat Loss Finisher #9 – 100 Rep Challenge
For this workout finisher you’ll pick an exercise such as the back squat, deadlift, or bench press and perform 100 reps – taking as few sets as possible.
Choose a rather easy weight to start off with. You can always adjust to a heavier weight later on – if you dare!
Remember, always keep track of how well you do so you can progress the next time.
Fat Loss Finisher #10 – 300 Yard Shuttle
This is classic football conditioning drill, but it also works great as a workout finisher.
For the 300 yard shuttle you’ll set up 2 cones 25 yards apart and sprint back and forth between the cones 6 times completing 300 yards worth of sprinting.
Take a 2-3 minute rest and try it again!
What types of workout finishers have you tried before?
I’d love to have you share a workout finisher that you have used before, so leave a comment below and share with all of us!
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