Don’t leave the gym just yet. Adding just a 5 min finisher can help you get more out of your regular workout by creating an intense metabolic spike. This not only increases your conditioning but also can lead to more fat loss… if you are doing them right.
Tips for a 5 Min Finisher
- These should be an all-out sprint. You should literally have nothing left in you when you are done.
- Make sure the muscles you are working are at least warmed up before you begin.
- Keep your muscles in mind: If you’re doing a leg-day workout, don’t do a leg-heavy finisher. Try an upper-body finisher instead.
5 Min Finishers
Lower Body
Need: Kettlebell (M:35#/F:26#)
How to: Quickly alternate between kettlebell swings and goblet squats. Begin at 20 reps of each; decrease two reps each round until you reach two reps.
Kettlebell swings/goblet squats: 20, 18, 16, 14… 6, 4, 2
Upper Body
Need: Barbell (M:65#/F:45#)
How to: 5 min AMRAP (as many rounds as possible). Move through this circuit quickly and as many times as you can.
5 (each side) Spiderman crawls
5 Barbell bentover row
5 Pushups
5 Pullups
Bodyweight Finisher
Need: Just your body
How to: 5 min AMRAP (as many rounds as possible). Move through this circuit quickly and as many times as you can.
5 Burpees
10 Situps
15 Jump Squats
10 Air Squats
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