Exercise Finishers | Bodyweight Circuits that Burn Fat

After being introduced to finishers by Scuba during a recent crossfit session I made a decision that I would start incorporating finishers to the end of my weight training session. I calculated that I could smash out a finisher circuit at the end of my session in about 4mins flat, and really what is 4mins, not much really.

Defining Metabolic Conditioning

So I did a bit of reading on the topic and discovered that metabolic conditioning is an intense circuit workout using a combination of strength and anaerobic conditioning drills. The goal is to complete it as quickly as possible while staying around your anaerobic threshold. Basically wipe yourself and burn fat in as short amount of time as possible.

Sounds easy doesn’t it? I decided to get stuck into my normal weight training and add some finishers at the end. I’m still working on the program that alternates between a day of heavier weights with low reps and a day of moderate weights with higher reps. The reps are all worked out on a percentage of my 1RM:

Pre-Workout Nutrition:
• About an hour before training I downed a Pre-workout shake.

Warm up:
• Eliptical Trainer (5 mins)
• Dynamic Stretching
• Assisted Chin-ups 10 reps x 2 sets
• Assisted Dips 10 reps x 2 sets

To do an explosive push-up, explode out of the bottom position so that your hands leave the ground.

Workout:
• Dips: 10 sets of 5 reps at 80% of 1RM (18kg)
• Chin-ups: 10 sets of 5 reps at 80% of 1RM (10kg)

Notes:
• All reps and sets are done with good form (no cheating of swinging the weight).
• Alternate between Deadlifts, Standing Calf Raises and Sit-ups.
• Rest for exactly a minute between all sets.
• During the workout sip on water.

Finishers – My High Intensity Fat Burning Circuit .

I alternated between Jump Squats and Explosive Push-ups. I started my doing 10 of each back to back, then 9 of each back to back and so on until I reach zero. The whole circuit is done without rest and took me only about 4mins to complete.

Warm Down:
• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 48mins to complete burning about 500 kcals.

Post-Workout Nutrition:
• Straight after the session I downed a Post-workout shake.

At the end of this session I felt like I was going to spew, I didn’t but geez it was uncomfortable. After about 5mins of recovery I felt normal again, talk about intense! I’m not unfit by any stretch of the imagination, but I think the build up of lactic acid in the muscle was what got to me. Am I going to do it again? Definately. Why? Because you need to train until you are uncomfortable to make progress. We get fitter because that is our body’s response to the stress of exercise.

2 Comments
  1. Very well presented and informative site

    • Thanks Mr Igor, keep an eye out for more improvements in the site, it has only been up and running now for about 4 weeks, I have big plans. Stay tuned!

Leave a Reply