3 Fat Destroying Finishers That You Can Do Every Workout

No one ever tells you to end your workout on a “low” note. That’s because you want to leave the gym feeling better than when you walked in. You want a finale that floods your brain with endorphins and makes you crave more.

So we asked Bruce Mack, co-founder of , for workout finishers that will help you burn extra calories, improve your cardiovascular fitness, and make you feel awesome. The following gutbusters do all three of those things.

FINISHER ONE: The Fat Assault

Equipment needed: AirAssault Bike

How to do it: Sprint for 15 seconds and rest for 15 seconds. Repeat 10 total times.

Why it’s great: The AirAssault is a stationary bike without a motor. It only has a fan in its front wheel that provides wind resistance. The harder you pump your arms and pedal your legs, the harder the resistance becomes.

“It’s easy on your joints so you can deliver a high-impact hit to your heart and lungs without putting yourself at risk for injury,” he says.

(For an entire workout program that will transform your body and make you feel fantastic, check out THE 21-DAY METASHRED from the Men’s Health Fitness Director. One guy lost 25 pounds of fat in 6 weeks!)

FINISHER TWO: 500-Meter Row

Equipment needed: Concept2 Rower

How to do it: Row as hard as you can for 500 meters. (The world record holder can bang out this distance in just over a minute.)

Why it’s great: Like the bike, this rowing routine is also easy on your joints, but with a different emphasis: “This finisher focuses more on your muscular endurance,” says Mack. “Since you’re not performing short-burst sprints, you need to tap into your aerobic energy stores to complete it.”

FINISHER THREE: The Bodyweight Blitz

Equipment needed: None

How to do it: Perform the following three exercises back-to-back with no rest. Repeat 3 times.

1. Burpee, 10 reps

2. Mountain climber, 30 seconds

3. Bodysaw, 30 seconds

Why it’s great: If you don’t have equipment, it doesn’t mean you have to forego your fat-frying finisher. Performing these fast-paced moves without resting jacks up your heart rate and makes your muscles burn," says Mack. The bonus, you can do it anywhere—all you need is a few feet of space and a towel for your sweat.

Mountain Climber

Bodysaw