No one ever tells you to end your workout on a “low” note.
That’s because you want to leave the gym feeling better than when you walked in. You want a finale that floods your brain with endorphins and makes you crave more.
So we asked PT Bruce Mack for workout finishers that will help you burn extra kilojoules, boost your cardiovascular fitness and get the endorphins flowing.
The following gutbusters do all three of those things.
FINISHER ONE The Fat Assault
Equipment needed: AirDyne Bike
How to do it: sprint for 15 seconds and rest for 15 seconds. Repeat 10 times.
Why it’s great: the AirDyne is a stationary bike without a motor. It only has a fan in its front wheel that provides wind resistance. The harder you pump your arms and legs, the harder the resistance becomes.
“It’s easy on your joints so you can deliver a high-impact hit to your heart and lungs without putting yourself at risk for injury,” says Mack.
FINISHER TWO 500-Metre Row
Equipment needed: Concept2 Rower
How to do it: row as hard as you can for 500 meters. The world record holder can bang out this distance in just over a minute. If you can do it in 1:35, you're doing well.
Why it’s great: like the bike, this rowing routine is also easy on your joints, but with a different emphasis: “This finisher focuses more on your muscular endurance,” says Mack. “Since you’re not performing short-burst sprints, you need to tap into your aerobic energy stores to complete it.”
FINISHER THREE The Bodyweight Blitz
Equipment needed: none
How to do it: perform the following three exercises back-to-back with no rest. Repeat three times.
1. Burpee, 10 reps
2. Mountain climber, 30 seconds
3. Bodysaw, 30 seconds (holding a plank position, drive your elbows into the ground to push your feet backwards 30cm, then pull your elbows towards your body to return to the start position).
Why it’s great: if you don’t have equipment, it doesn’t mean you have to forego your fat-torching finisher. "Performing these fast-paced moves without resting jacks up your heart rate and makes your muscles burn," says Mack. The bonus, you can do it anywhere — all you need is a towel for your sweat. And be warned: you will sweat.