We all fall into a workout rut from time to time, but these three workout finishers are a great way to pump up your usual routine by finishing with a short, intense mega calorie burn.
Each set of four exercises challenges you to burn as many calories as possible in 4 minutes (at least 30 seconds each exercise, 2 rotations of each). Whether finishing up a cardio or traditional lifting workout, incorporating one of these three interval workouts is an easy way to get in an extra sweat session.
In the video below, Coach Dan demonstrates each workout and exercise, modeling optimal form and giving tips on how to modify (though keep in mind that this is a high-intensity workout no matter how you change it up).
(This clip was taken from permission from our “Metabolic Maximizers” Bodyweight Fitness program – click here to learn more about this course)
Try integrating up to 10 lbs of free weights on appropriate exercises for more of a challenge. The ultimate goal is to do these exercises as quickly as possible (keeping good form) in 30 seconds, with as little pause in between each exercise. Remember – none of these workouts should be easy if you’re doing them right!
Mega Calorie Burn Workout One (four exercises, 30 seconds each, at least two rotations of each exercise):
Mega Calorie Burn Workout Two (four exercises, 30 seconds each, at least two rotations of each exercise):
Mega Calorie Burn Workout Three (four exercises, 30 seconds each, at least two rotations of each exercise):
Rotate through these three workouts on a weekly basis to work as many muscle groups as you can, burning a ton of extra calories in just 4 (challenging) minutes!
About the “Metabolic Maximizers” Bodyweight Fitness Program: “Metabolic Maximizers” is a short, powerful video course designed to help you lose weight and gain energy and flexibility through 11-minute, at-home exercise circuits that require no equipment or athletic experience. The program is broken down into five video modules with simple step-by-step guides to take you through the exercises. Click here to learn more about this full course.
Coach Daniel is the founder and head publisher at Science of Skill, LLC. A martial arts black belt and self defense instructor, Dan has spent years training with and interviewing some of the world's best self protection experts. His passion lies in encouraging others to train smart and to improve the skills that make them safer and stronger.
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