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6 Fat-Shredding Cardio Finishers

Matt Skeffington

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operatin...

Nov 2 4 minutes read

When it comes to workouts for fat-loss, high-intensity is the name of the game.

Intensity, or the pace at which you move during your workout, dictates how high your heart rate will get, how many calories you will burn, and how much fat you shred. 

In other words, the higher your workout intensity is, the better your fat-loss results will be. 

This is where most cardio workouts miss the boat though. When most people think of cardio workouts they think of 20 minutes walking on the stair master or a 30 minute jog on the treadmill.

Not only are these low-intensity cardio workouts boring, they also won't deliver the results you're looking for. 

The best part is, high-intensity, fat shredding workouts don't need to take up much of your time. Because they are done at such a fast pace and with little rest, you can get a lot done in a very short amount of time. 

Here at DSC, we call them finishers as they are how we finish most of our workouts. They are typically anywhere from 2-6 minutes in length and are fun, fast-paced, challenging, and deliver incredible results. They are an awesome way to finish your workouts.

Remember that intensity is a relative term. Always go at your own pace. A good way to think of your intensity is if 10 is as fast as you can possibly go, aim to maintain a pace of 7-9 throughout your cardio workout.

To get you started, we've created a list of some of our favorite cardio finishers. Add one to the end of your next workout or a combine a few to make a full fat-shredding cardio workout. 

Pro-tip: Keep track of how far you get in your finishers or how long it took you to complete it. Each week aim to beat your previous performance. 

1. Swing and Slam Countdown (5 minutes)

All you need for this 5 minute finisher is a kettlebell and a medicine ball.

Start with 20 reps of each exercise, then 18, then 16, and so on. See how low you can get in the countdown in 5 minutes.

 

2. Jump Rope and Burpee Countdown (6 minutes)

All you need for this finisher is a jump rope. If you don't have a jump rope, substitute it for jumping jacks or "use" an imaginary jump rope.

Start with 100 jump rope revolutions, then complete 6 burpees. Next complete 90 jump rope revolutions and stick with 6 burpees. See how low you can get your jump rope revolutions in 6 minutes.

 

3. Med Ball Challenge (6 minutes)

This finisher is a blast and will get you sweating quick! All you need is a med ball and a wall. 

If you're new to the med ball start with one between 8 and 10 pounds. See how many rounds of the challenge you can complete in 6 minutes.

 

4. Cardio Equipment Sprint Repeats (6 minutes)

This one is tough! Pick your favorite cardio equipment and get ready to sprint. On this one, you'll alternate sprinting for 30 seconds on your cardio equipment and then going easy for 30 seconds. 

You can use any cardio equipment like the rower, bike, skierg, treadmill, sled, or versaclimber.

 

5. Body-Weight Deck of Cards (5 minutes)

This is a great finisher to add to your next workout. This also makes a fantastic travel workout as you don't need any equipment, just a deck of cards. Each card symbol will represent a different exercise. See how many cards you can complete in 5 minutes.

Have fun!

 

6. Max Repetition Challenges (2 minutes)

These are a favorite here at DSC. They are quick and effective. These are also great for tracking your progress over time. 

Pick a challenge (choose from squats, pushups, or burpees), set a timer, and see how many reps you can do! Beat that number the next time you do it!

 

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