In order to burn body fat, you have to be able to finish strong. The fat in your body is most vulnerable towards the end of your workout. Whether I was focused on building muscle, gaining strength, or recovering from injury, I always made a conscious effort to keep my body fat at a low percentage. Obviously diet is the most important component but you need the right exercises to maximize your fat loss results.
All my gym workouts include a fat loss finisher. I don’t use machines because I feel like I’m limiting my body. I like to do finishers that provide functional benefits. Here’s a list of the finishers that have worked for me.
Jump Rope Finisher: My jump rope finisher is simple but effective. I usually do 200 repetitions at a casual pace followed by an all out burst. I repeat this sequence til I get up to 1000 moderate pace repetitions followed by an all out burst. This can take 5-10 minutes depending on if you want to continue past the 1000. There’s no rest.
Kettlebell Swing: In my previous post, I mentioned the awesome benefits of the kettlebell swing Get an Awesome Body With Kettlebell Swings . My kettlebell finisher involves me doing 20 rep swings, followed by a plank in which I do ten deep belly breaths. I repeat this sequence til I get at least 100 swings. You can add more repetitions if your aerobic capacity allow it.
Jump rope/ Kettlebell Swing Combo: This finisher is a form of Supramaximal Interval Training (S.M.I.T). This form of interval training is different than High Intensity Interval Training (HIIT). S.M.I.T involves you repeatedly moving at an intense rate and then resting completely. I usually do 20 intense kettlebell swings followed immediately by jump roping at maximal speed. I keep jump roping til I miss a rep. I like to place myself far from the gym water fountain. After I do a set, I walk to the water fountain to get a sip of water and when I walk back I do another set. You can also rest for a minute. I continue til I do 4 sets. One word to describe this finisher is ferocious.
Bag Work: You’ll need boxing gloves to do this finisher safely. I basically throw random punches on a heavy punching bag for 1 minute. I like to switch between slow jabs and fast power punches. I also switch my boxing stances from traditional to south paw. Switching your movement prevents your body from getting comfortable. Constantly challenging your body means more calories burned.
Photo on <a href=”https://bestrunningshoes.com/”>Best Running</a>