Some days just feel like a grind at the gym, when you’re only halfway through your routine and you want to call it a day, but other days you feel so strong that your workout might not feel like quite enough. What should you do on those days when you feel as though you haven’t quite pushed yourself to that next level, and you’re left wondering if you could’ve gotten a little more out of your session?
Enter workout finishers—the perfect way to squeeze that extra bit of sweat, energy, and results into the end of your workout. Think of them as the cherry on top, the final push, the moment you go from “good workout” to “great workout.” But what exactly are workout finishers? And how can they take your exercise routine from good to legendary? Let’s dive in!
- What Are Workout Finishers?
A workout finisher is exactly what it sounds like: a high-intensity sequence or exercise that you perform at the end of your regular workout. It’s designed to push you past your limits and exhaust your muscles in a way that enhances endurance, builds strength, and burns extra fat. Finishers are short, sweet, and intense, often lasting anywhere from 5 to 10 minutes, but they’re incredibly effective at targeting both aerobic and anaerobic systems.
They’re meant to be a final, concentrated burst of effort that taxes your muscles and energy stores to their maximum capacity. Think of them as the last-minute push you need to reap the full rewards of your workout. It’s the exercise equivalent of sprinting through the finish line.
- How Do Workout Finishers Improve Your Workouts?
Workout finishers aren’t just about squeezing in a few extra sets. They provide multiple benefits that can elevate your overall fitness game:
a) Increased Calorie Burn
Finishers are typically high-intensity and work multiple muscle groups, which boosts your metabolism and helps you burn more calories. Because finishers use both strength and cardiovascular elements, they force your body to burn calories during and after the workout, improving fat loss even while you’re resting.
b) Improved Cardiovascular Fitness
Many finishers combine strength training with short bursts of cardio, giving your heart and lungs a mini workout. Over time, this helps to improve cardiovascular fitness and endurance. Your heart and lungs will get stronger, allowing you to perform better in future workouts and other physical activities.
c) Enhanced Muscular Endurance
Finishers often push your muscles to their limits by keeping them under tension for longer periods of time. This type of training increases muscular endurance, meaning you’ll be able to handle higher reps or heavier weights in your next workout with more ease.
d) Mental Toughness
Let’s face it—finishers are tough. They’re hard, they burn, and they require focus. But guess what? That’s exactly why they’re so effective. Pushing through a finisher helps develop mental toughness and discipline. If you can push through those last grueling 5 minutes of your workout, you’ll be able to tackle any challenge that comes your way.
e) Time Efficiency
Not all of us have hours to spend in the gym, but that doesn’t mean we can’t get a killer workout. Workout finishers are an excellent way to maximize your gym time, adding an extra challenge without requiring a whole new set of exercises. They’re quick and efficient—perfect for anyone looking to make the most of a tight schedule.
- Types of Workout Finishers
Ready to give your workout a fiery finish? Here are some common types of finishers that can add some spice to your training routine:
a) High-Intensity Interval Training (HIIT) Finishers
HIIT finishers are all about short bursts of intense exercise followed by short rest periods. HIIT finishers can involve bodyweight exercises, cardio, or a mix of both, and they’re designed to get your heart rate up and keep it there.
Example:
- 30 seconds of jump squats
- 30 seconds of burpees
- 30 seconds of mountain climbers
- 30 seconds of rest
Repeat for 3–5 rounds.
b) Superset Finishers
Supersets involve pairing two exercises together (often targeting opposing muscle groups) and performing them back-to-back with little to no rest. When you add supersets to the end of a workout, they can help increase intensity and fatigue your muscles to finish strong.
Example:
- Push-ups (12 reps)
- Bent-over rows (12 reps)
- Rest for 30 seconds, then repeat for 3 rounds.
c) Circuit Finishers
Circuit finishers involve performing a series of exercises in sequence, targeting various muscle groups or energy systems. Circuit finishers can be both strength-based (using weights or bodyweight) and cardio-based, giving your entire body a final push.
Example:
- 10 kettlebell swings
- 10 squat jumps
- 10 box jumps
- 10 push-ups
- 10 sit-ups
- Repeat for 3–5 rounds with minimal rest.
d) Tabata Finishers
Tabata training is a form of HIIT, but with a more structured approach. It involves 20 seconds of maximum effort followed by 10 seconds of rest, repeated for 8 rounds (for a total of 4 minutes). It’s short, but it will leave you drenched in sweat.
Example:
- 20 seconds of burpees, 10-second rest
- 20 seconds of squat jumps, 10-second rest
- Repeat for 8 rounds.
e) EMOM Finishers (Every Minute on the Minute)
EMOM finishers are a fun way to challenge your strength and endurance. You perform a set number of reps for an exercise at the top of each minute and then rest for the remaining time in that minute. As the workout progresses, fatigue sets in, making it harder to complete the reps within the minute, which makes it a great way to push yourself to the limit.
Example:
- 10 push-ups at the top of each minute
- Rest for the remaining time
- Repeat for 10–15 minutes.
- When Should You Add a Finisher to Your Workout?
Great question! Workout finishers are meant to be a high-intensity cherry on top of your already solid workout routine. They shouldn’t replace your main workout (that’s still where the bulk of your training should be), but they can be added at the end to finish strong.
Here are a few situations where you might want to incorporate a finisher:
- After a Strength Workout: If you’ve just crushed your deadlifts, squats, or bench press, a cardio-based finisher can help get your heart rate up and burn some extra calories.
- On Cardio Days: If you’re doing a steady-state cardio workout (like running or cycling), finish with a short burst of high-intensity exercise to elevate your workout intensity and further boost fat-burning.
- When You’re Short on Time: If you’re short on time but still want a great workout, finishers are an excellent way to get the maximum benefit from a shorter session.
- When You Want a Challenge: If you feel like your workouts have become too routine or you’re hitting a plateau, adding a finisher can push you out of your comfort zone.
- A Few Things to Keep in Mind
- Don’t Overdo It: Finishers are meant to be a final push, not the focus of your entire workout. If you overdo it, you risk overtraining or injury. Keep them short and intense, but don’t turn every workout into a finisher.
- Form First: Always prioritize proper form, even when fatigue sets in. Poor form during finishers can increase the risk of injury, which will only sideline your fitness progress.
- Listen to Your Body: If you’re feeling exhausted after your main workout, it’s okay to skip the finisher or opt for something less intense. There’s no shame in knowing when your body needs rest!
Workout finishers are a fantastic way to give your workouts that extra edge and make you feel like a superhero as you confidently saunter out of the gym. By adding a short, high-intensity burst at the end of your session, you can increase endurance, mental toughness, and overall workout efficiency. Plus, they’re just plain fun – in that masochistic kind of way.
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