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3 popular workout finishers at cfp

finishing a workout with 5-10min of high intensity exercise can speed up fat loss for the rest of the day.



If you have worked out at CFP, chances are good you have completed a “Workout Finisher.” What is a workout finisher? This 1-10 minute time period at the end of a workout can be a single exercise or a group of exercises performed at HIGH INTENSITY. In essence, a finisher will leave your energy tank at zero, breathing heavy and dripping sweat. This burst of energy at the end of your workout can be cardiovascular focused, strength focused, or a combination of the two. While each person may have slightly different fitness goals, most people have a desire for fat loss. These finishers are great for fat loss because they not only increase the calorie burn during the workout, but keep your metabolism elevated for up to 24 hours after your training session. Here is a list of 3 popular workout finishers done at CFP.


1. Dumbbell or Barbell Complex (Strength Focused):  A complex is a series of lifts (exercises) performed back-to-back without dropping the weight in between each movement. You complete the given reps for the first exercise then move onto the next exercise. Typically, a complex consists of 4-6 lifts. Make sure to choose weights on the lighter side and work up from there. Below is a common dumbbell complex performed at CFP.

  • Perform 8 reps of each exercise one after the other without dropping the weight. After you complete the complex rest 90 seconds and perform 1-2 more sets.

  • I.e. Front Squat→ Shoulder Press→ Deadlift→ Bent-over Rows→ Reverse Lunges

2. Cardio Machine Intervals (Cardiovascular Focused): At the end of your strength training workout choose a piece of cardio equipment (treadmill, bike, elliptical, stair stepper, rower, etc.).

  • A. Work near a maximal intensity for 10-25 seconds

  • B. Rest or work at a low intensity for 20-60 seconds

  • C. Repeat steps a-b a total of 4-10 times.

Note: Start at the lower work time and slowly progress your high intensity period while decreasing the rest period in between each interval.


3. Tabata Finisher: A Tabata is defined as performing an exercise at high intensity for 20 seconds, then resting for 10 seconds. This pattern is completed a total of 8 times ending in a total training time of 4 minutes.

  • Perform 2 cycles of the following exercises back to back for 20 seconds of high intensity activity followed by 10 seconds of rest.

  • I.e. Burpees→ Pushups→ Jump Squats→ Mountain Climbers


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