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Workout Finisher: Fat Incinerating Cardio

Rapidly burn more fat with these two cardio-specific workout finishers.

You’ve done your foam rolling. Actually spent time warming up with movement prep. Banged out heavy sets of deadlifts. Crushed the bench press, pull-up bar and leg press machine. You even managed to fit in a few rounds of high intensity intervals on the rowing machine. All that’s left is for you to shower, grab your protein shake and head on home. But wait, if you haven’t included a “finisher” - usually a brutal one to two set single-exercise or circuit protocol - you aren’t really finished with your workout.

Finishers are great because they don’t only add volume to your training sessions (rep ranges are usually quite high in finishers) they also test your mental toughness, challenging you when you are already fatigued. Add them to your program to drive up your results and test your limits.

Fat Incinerating Cardio Finishers

Nothing, and we mean, nothing will have you crawling out of the gym feeling like you gave it absolutely everything like a cardio finisher. And while so many gym-goers insist on keeping their conditioning separate from their strength training, this is the perfect way to bridge the gap.

The Sprint Finisher

Ideally you would perform this finisher on a track, field or a self-propelled treadmill, but a regular treadmill will work as well. Perform each sprint as quickly as possible. Rest periods should be 2:1, meaning that you should rest twice as long as the preceding sprint took to finish (for example, if the 100 yard sprint took 18 seconds, rest for 36 seconds before moving on to the 75 yard sprint).

> 200 yard sprint

> 150 yard sprint

> 100 yard sprint

> 75 yard sprint

> 50 yard sprint

The Row Finisher

Too often the rowing machine sits in the corner of the gym collecting dust. That’s unfortunate because it can be one of the most powerful conditioning tools on the cardio floor. Give the rower some much deserved love by completing this finisher (though you may not be feeling the love by the end of the workout).

> 500 meter row

Rest 3 minutes

> 300 meter row

Rest 2 minutes

> 200 meter row

Rest 1 minute

> 100 meter row


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