In the book I recently wrote, How to Lose Fat Faster (and For Good!) I talk about the most effective way to lose fat.

In full disclosure, the most effective way is through diet—but that doesn’t mean all efforts are wasted in the gym!

In fact, there is an entire chapter dedicated to the talk of Metabolic Resistance Training (MRT).  You can check out the book here.

One thing you can start throwing into the end of your workouts is a simple, 6-10 minute high intensity finisher.  This is different from metabolic conditioning (or MetCon as cross training gyms call it) because the entire workout is focused on something else, like getting stronger or gaining lean muscle, and then finishers are tossed into the end to burn fat.

The first reason they are becoming so widely used is simple—they’re effective.  There aren’t many ways to burn as many calories as quickly, or leave the gym feeling like you “got something” out of it then to add a finisher.

The second reason is because  they are fast.  So many people are burned out of doing normal cardio and would rather either skip it or do it faster to get it over with.  Well, normal cardio, or cardio done for 20-60 minutes at a low to medium intensity, is only effective because of the duration.  Finishers are both effective and short because they are so hard (the good news is they’re also very simple, so keep reading for a few of my favorite metabolic finishers).


One of our clients Pam hitting a battle rope finisher

The third reason is because they are muscle sparing.  Just like any MRT, you have to use your bodyweight or some added resistance like kettlebells, dumbbells, ropes, or sleds in order to get the effect.  In doing so, you’re making sure you keep all that hard earned muscle you spend working on during the workout. 

It truly is a win, win.  Here are three quick finishers you can use at the end of your workouts.

Finisher #1:

A1 Jump rope

directions:  30 seconds on, 30 seconds off for 6-10 rounds

Finisher #2

A1 Kettlebell swing x 10

A2 Pushup x 5

directions: rest 10 seconds, repeat for 4-6 rounds

Finisher #3

A1 Battle Ropes Slams x20 seconds

A2  plank x 20 seconds

directions: Do A1, then immediately A2, then immediately rest 20 seconds.  Repeat 5x, working your way to 10 times over a few weeks/months.