Accelerate Your Fat Loss | Erin Stern Fitness

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5 Finishers for Faster Fat Loss

If you're looking to get leaner and stronger in less time and if you dislike traditional cardio, this is for you! Finishers are done after weight training and can be from 5-15 minutes. The options can be almost limitless. If you're looking to increase strength, endurance, VO2 max, conditioning, increase your workload, and to improve mental toughness, consider incorporating finishers.

As a general rule, if you're doing a shorter finisher, the intensity and duration of the work should be more intense.

For example, you might do 4 rounds of 10 kettlebell swings followed by 10 burpees at an intensity of between 75-85%.

If you're doing a longer finisher, work time can be up to 2 minutes with a similar rest time in between. So, you may do a couple of up-and-backs with the sled, followed by 20-30 seconds on the bike, followed by 10 kettlebell swings - all at around an intensity of 60-70%.

Finishers are also excellent for challenging your perceived limits. We often convince ourselves that we can only handle a certain weight or intensity - but we're often much stronger than we think.

Inefficient exercises, or exercises where we have to work harder to control the weight or our movements burn more calories. Think about the kettlebell swing, for example - you're working hard to stabilize against the kettlebell as you swing it, in addition to propelling the kettlebell into the swing.

Exercises mentioned:
Thrusters
KB swings
Burpees
Assault bike
Sled/plate pushes

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