Looking to rev up your performance results? End your next workout with an all-out metabolic finisher. Not for the faint of heart, completing your workout with a final push will tax your physiology on every level. You’ll maximize caloric burn, challenge your cardiorespiratory system, and build endurance.

A finisher is comprised of intense, rapid bursts of movements that alternate with short periods of rest. They are made up of movements that are compound, or those that lend themselves to being performed for speed. While these are usually added to the end of your session (hence the name “finisher”), they could easily stand alone as a brief but intense workout.

Why would we want to do this?

The benefits are long-lasting and can support your training goals. This type of high-intensity training increases your overall caloric burn through a physiological effect known as post-exercise-oxygen-consumption (EPOC). This refers to the amount of oxygen required to restore your body to its normal resting state after a workout, which keeps your body burning calories even after you’ve stopped exercising. It also improves anaerobic conditioning, forcing your body to use stored ATP energy. This will need to be replenished after the workout, thereby enhancing the EPOC effect. EPOC is influenced by the intensity, not the duration, of your workout, which is where finishers can fit in.

Finishers are also great for busy schedules as you typically only need 10 minutes or less to perform most protocols. If you’re a Trainer or Coach, you can assign these to your high-performance, short-on-time clients as homework, or add them to the end of your training sessions. I personally love to end my Animal Flow classes with 10-minute finishers – it always hypes up the students and gives them a real sense of accomplishment once the class is over.

Try These 3 Animal Flow Finisher Sequences

Finishers can take many forms, and you can tailor the specifics to your own needs. Here are three example sequences you can try at home, including EMOMs, the Descending Ladder of Time, and Tabata.

EMOMs: Every Minute on the Minute

EMOM is a form of interval training and works perfectly as a metabolic finisher. The goal is to complete a selected number of repetitions of a particular movement in one minute, and then do it again for each minute thereafter in the workout.

• Decide which movement you want to do. In this example we are using Jumping Side Kickthroughs.
• Select the number of repetitions you’ll try to complete within each minute. This will vary depending on your current level and the movement you select. In this example with Jumping Side Kickthoughs you could try to start out with 10 reps to each side. Over time work you way up to 20 reps or more to each side.
• The time remaining after you complete the reps is your rest period.
• Begin again at the top of the next minute.
• Repeat for the desired number of sets. We suggest starting with a 6 minute set and work your way up to 10 minutes
• Maintain your technique as quality matters even as you finish.
• Start with one movement for each set. Later you can try alternating movements.

Descending Ladder for Time

Ascending or descending ladder sequences are a clever way to build volume and skill. In this example we chose a descending ladder workout. Repetitions will descend with each set, while the load is maintained. In this case we are performing a Flow, so instead of counting repetitions, we opted for a descending time interval.

• Select a flow for a set period of time.
• Execute the flow, rest, then repeat the flow for a shorter period of time.
• Continue cycle until the shortest interval is complete.
• We recommend starting with these timed intervals: 3 min work (flow): 1 min rest; 2 min work (flow): 1 min rest; 1 min work (flow): 1min rest. You can increase your starting interval durations over time.
• The Call Out in this example is: Set Loaded Beast, Right Leg Beast Reach, Right Leg Scorpion Reach, Right Leg Beast Reach, Return to Loaded Beast, Wave Unload, Return to Loaded Beast. *Repeat with Left Leg

TABATA

A popular interval training option, Tabata, named after interval training researcher Dr. Izumi Tabata, is a form of HIIT (high-intensity interval training). A round of Tabata lasts only four minutes. It consists of eight rounds of 20-second all-out, high-intensity intervals followed by 10 seconds of rest.

• Use one movement for all 8 sets, or alternate between two movements. In this example we alternate between Front Steps and Static Beast Activations.
• Perform the first movement for 20 seconds, then rest 10 seconds. Perform the second movement for 20 seconds, then rest for 10 seconds. Repeat for 4 rounds.
• Modify intensity by selecting a movement that is less challenging or neurally complex.
• You can download a Tabata app to track your intervals, or just use a timer.
• Don’t sacrifice technique for repetitions. You’ll get more out of fully and well-executed movements.

Pointers for Your Finishers

Before you get started, keep in mind:

• You should only go as fast you can control the movements! While the goal is to perform at your highest capacity, go at your own pace. Technique is more important than speed.
• Keep the duration of your finisher sets between 1 – 10 minutes. If going for just 1 minute, you’ll want to go all out; if going for 10 minutes you may need to pace yourself.

There you have it: three ways to top off your next workout and finish strong.

Give it a go. You got this!