Full body workout finishers for burning fat and building muscle

full body workout finishers

What arefull body workout finishers?

Good question.

With regards to workout finishers, I first have a question for you:
How do you end your workouts?

Do you write down your final reps and sets into your workout log?
Drink a protein shake?
Or, possibly even get a quick stretch?

Those are all great options, but let me suggest another one that will ensure you end your workout with a bit of intensity—enter: full body workout finishers.

What the heck is a full body workout finisher?

A full body workout finisher is a mini workout that you slide right at the end of your main workout. Finishers are great because they provide with you a highly effective full body workout in just a few minutes.

Basically, finishers are designed to hurt.

I mean not physically hurt you like getting spartan kicked in the chest would, but they should sting a little (or, a lot). Words and phrases that jump to mind when we’re talking finishers include:

  • lactic acid buildup
  • burning and searing
  • the darkest of pain caves
  • battery acid pumping through your veins

I’m sure there are more but you get the idea.

So, how long should these epic pain-fests last?

Well, there is no perfect answer here, but because the intensity of effort should be quite high I suggest keeping a finisher to around 8 (ish) minutes or less.

Why finishers are awesome…

Below is the abridged list of why finisher are awesome:

  • accelerate fat loss
  • extremely time efficient
  • increase work capacity/conditioning
  • increase mental toughness and ability to endure “the suck”

What types of exercises make the best workout finishers?

Again, there is no perfect answer here, but my rule of thumb is to go lower on the skill side, and higher on the intensity side.

The reason I say this is that performing a bunch of highly technical/highly skilled movements as a finisher may actually decrease the intensity of effort.

Let me explain.

Highly technical and highly skilled movements require a great deal of finesse. If you’re super tired halfway through a finisher and you literally can’t do another rep of that high skilled movement (such as a muscle up), well my friend, you’re basically left just staring at the piece of equipment, letting your heart rate drop, and honestly not doing a finisher anymore.

This is the opposite of what you want.

Remember, the goal with a finisher is to finish the workout with intensity. This means you’ll have to put a bit of thought into the exercises you select here. Personally, I’ve found the best exercises for finishers are the ones that allow you to keep grinding out reps, no matter how tired you get.

Examples of these type of grind style exercises include:

  • Cardio machines
  • Battle rope exercises
  • Various types of crawling
  • Any sort of loaded carry
  • Kettlebell or dumbbell swings
  • Basic bodyweight movements (pushups, squats, burpees,…etc)

This list is by no means exhaustive, but it definitely gives us a good place to start.

When selecting exercises for a finisher the big take-a-way is to shift more to grind style exercises vs. highly technical/high skilled exercises. Again, the point of doing this is to keep you moving, vs. just staring at the bottom of set of rings because you can’t nail your 5th muscle up in the finisher.


Burn more calories in 20 minutes from home
than most people do in 60 minutes at the gym
w/ this FREE high intensity home workout guide:

Putting it all together: 5 badass full body workout finishers

Finisher #1→

Complete as many rounds as possible in 6 minutes of:
10 kettlebell swings
50 foot goblet carry
50 foot bear crawl

Finisher #2→

Three rounds of:
12 dumbbell front squat
12 dumbbell walking lunge steps (6 per leg)
10 jump squats
10 jump lunges (5 per leg)

Finisher #3→

30 hand release pushups
16 burpees
16 sandbag getups
20 hand release pushups
8 burpees

8 sandbag getups
10 hand release pushup
4 burpees
4 sandbag getups

Finisher #4→

Three rounds of:
30 second dumbbell farmers carry (heavy)
30 second bear crawl
30 second air squats
30 second dumbbell rack hold
30 second hollow body hold

Finisher #5→

60 second stair climber (fast)
20 kettlebell swings
2 burpees
45 second stair climber (fast)
15 kettlebell swings
2 burpees
30 second stair climber (fast)
10 kettlebell swings
2 burpees

These five finishers all pack a potent punch, but for different reasons. However, two commonalities they share is their time effectiveness, and high suck factor rating.

Final thoughts

As it seems, the answers you seek have already been laid out before you. I just wanted to throw finishers into the mix so you have a plan for “ending the workout with some intensity.” The five finishers I listed above will ensure that you finish any workout in full body fashion.

Give them a try. Who knows, you might even enjoy them.

Burn more calories in 20 minutes from home
than most people do in 60 minutes at the gym
w/ this FREE high intensity home workout guide:

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