High Intensity Metabolic Conditioning: The Finisher

In my last article debunking common exercise myths, I introduced you to a form of fat-loss training called High Intensity Metabolic Conditioning (HIMC).  If you missed it, you can check it out here.

I also talked about hill sprints - the simplest form of HIMC, and one of the best fat loss workouts that you can do just about anywhere, with no special equipment needed.

This time, I'm going to introduce you to yet another form of HIMC - The Finisher.  It's called The Finisher because you do it at the end of your regular strength training session, and also because after you complete it, you'll be finished.

Gassed...

If you're looking to burn off some extra chub, here are three types of finishers that you can add to your training immediately:

Bodyweight Circuits

Bodyweight circuits are great because you don't need any equipment to do them, and you can do them anywhere.

A bodyweight circuit will generally consist of 3 or more exercises done in rapid succession with little to no rest between exercises.  When you get through all of the exercises, that is one circuit, or round.

A goal for a bodyweight circuit could involve doing as many rounds as possible in a certain time frame, or doing a certain number of rounds as fast as possible.  I prefer the first option, because then you'll know exactly how long your workout will be.  10 minutes is usually enough time to finish off even the most conditioned athlete.

Pushups are a great bodyweight exercise.

 

Bodyweight circuit #1 - Maximum rounds in 10 minutes of:

Pullups x 5 (jumping pullups if you aren't proficient at pullups)

Pushups x 10 (on your knees if you can't do pushups)

Squats x 15

A good goal for this one is 10 rounds in 10 minutes.

Bodyweight circuit #2 - Maximum rounds in 10 minutes of:

Burpees x 5 (advanced: with a pushup at the bottom)

Box Jumps x 10 (onto a stable bench or up 2-3 stairs if you don't have a box)

Mountain Climbers x 20 (I call these Chasing Rabbits, but that doesn't show up on google!)

8 rounds of this one in 10 minutes is a killer!

Bodyweight circuit #3 - Maximum rounds in 10 minutes of:

Squat Jump x 10

Walking Lunge x 20 steps

Squat x 20

This one will smoke your legs.  5 rounds is a tough benchmark here.

DB Complexes

Dumbbell complexes are another great finishing method that can be used anywhere.  All you need is one set of dumbbells, which are fairly cheap, don't take up much space, and can be found at any Dick's Sporting Goods.

A complex is similar to a circuit, in that you perform 3 or more exercises with the same set of dumbbells back to back with no rest in between.  With complexes it is usually better to do a set number of reps with each exercise, and simply reduce your rest period in between sets as a means of progression.

DB Complex #1 - The "Shoulder Deal" (credit to Scott Abel for coming up with this one)

This complex is performed with one DB, and is done one arm at a time.

Clean and Press

Front Swing

Side Swing

Bent Over Lateral Raise

Start off with 3 sets of 6 with each arm and 60 seconds of rest between sets

DB Complex #2 - 3 sets of 6 reps each; start with 60 second rest b/w sets

Press

Front Squat

Bent Row

Romanian Deadlift

Upright Row

DB Complex #3 - 3 sets of 6 reps each; 60 seconds rest b/w sets

Renegade Row

Pushup

Clean and Press

Sumo Deadlift

Progression - The key to any successful fat loss program is progression.  For these complexes you start with 3 sets of 6 reps for each exercise and 60 seconds between each set.  You should first strive to add reps until you reach 3 sets of 10 reps.  Then add a set and go back to 4 sets of 6 reps.  Continue progressing like this until you get to 5 sets of 10 reps, then you can start decreasing the rest interval.

After you get to 5 sets of 10 reps with 30 seconds of rest, it's time to get bigger dumbbells and start all over!


Track Intervals

Track intervals combine sprinting on a 400m track with bodyweight or simple DB exercises.  There are several ways to perform them, and the main difference is the distance that you sprint.

Your high school PE coach would be proud.

The first involves sprinting around the track and stopping every 100m to perform an exercise.  For example:

Sprint 100m
10 pushups
Sprint 100m
10 situps
Sprint 100m
10 squats
Sprint 100m
10 burpees

You would repeat this sequence 3 times as fast as possible, and try to beat your previous time each workout.

As I'm sure you can guess, you can perform this same workout two other ways, by simply changing the distance you sprint:

Sprint 200m
10 pushups
10 situps
Sprint 200m
10 squats
10 burpees

-OR-

Sprint 400m
10 pushups
10 situps
10 squats
10 burpees

It really doesn't matter which one you choose.  In my experience, the 100m version is the least challenging, and the 400m is the toughest.   The difference is mostly mental though, because a full lap around a track seems pretty daunting at first.

You can also substitute any DB exercise into the mix as well, such as thrusters, DB rows, DB front squats, DB snatches, military press, etc.  The variations are really endless.


A quick note about exercise performance:  If you are unsure how to perform any of the exercises I've listed here, simply search on youtube and you will find a video that shows you exactly how to perform them.

Also, while I use these workouts primarily as finishers to be used after a strength training session, they can also be done separately as a stand-alone fat loss workout.

Now you have more tools to melt fat and reshape your body, but they aren't worth anything if you don't use them.  So get off the couch and get it done!