Certified Turbulence Trainer Mike Whitfield, who has lost an incredible 105 lbs, explains how to jump start your fat loss using metabolic finishers....
I prefer metabolic finishers over interval training, but one good question I get is, "How do I replace intervals with metabolic finishers?" That's like asking me, "How do I make something that is already awesome into something awesomer?"
Let's say you are facing one of these problems:
1) You're out of town and lacking equipment
2) You used to enjoy intervals, but you found yourself in a rut or you find yourself constantly sore from interval training
3) You can't make it to the gym
OK, you usually do interval training at the end of your workout on the treadmill. You are on a program where you run at a difficult pace (9/10 exertion) for 30 seconds, followed by 1 minute of recovery (3/10 exertion). You usually do this 6-8 times for a total of 9 to 12 minutes. Here is how to replace that with a metabolic workout finisher:
Do the following circuit 3 - 4 times:
1) Prisoner Squats (30 secs)
Rest 10 secs
2) Spiderman Push-ups (30 secs)
Rest 10 secs
3) Jumping Jacks (30 secs)
Rest 10 secs
4) Mountain Climbers (30 secs) (Your six-pack abs are having a blast! Party! Party!)
Rest 30 secs
If you do the math, it takes just about the same amount of time to do the metabolic finisher above as it would to do the interval training. It also doesn't require equipment.
Another great method of interval training is KB swings. A popular method to use kettlebells for interval training is to do KB Swings for 30 seconds, and then rest for 30 seconds. That's a great way to burn fat, but how about we tweak it a little bit for a fantastic metabolic finisher?
You can shorten your time of KB Swings to 15 seconds, followed immediately by Explosive Push-ups for 15 secs, then rest for 30 seconds. (Don't give me that look about the Explosive Push-ups - it's just 15 seconds). With you reducing the amount of time invested in KB Swings, your legs won't be as sore the next day. Also, you worked your upper body along with your lower body for extra calorie burning without having to add time to your workouts. Boom goes the productivity dynamite.
Since I'm on a roll, let's take a look at yet another way to replace interval training with metabolic finishers. You don't feel like doing interval training on the bike like you usually do. Your program calls for you to go hard (8/10) for a minute, followed by a recovery period (3/10) for a minute. You do this for anywhere between 12-16 minutes. Here is your plan of attack to replace intervals with a metabolic finisher:
Do the following circuit as shown twice, resting for 1 minute between circuits:
1) Bodyweight Split Squat (1-1/2 rep style) (30 secs ea leg)
2) Spiderman Climb (30 secs)
3) Inverted Row (30 secs)
4) Close-Grip Push-ups (30 secs)
5) 1-Legged Deadlift (30 secs ea leg)
6) Modified Burpees (no jump or push-up) (30 secs)
That metabolic finisher takes 9-10 minutes, which is less time than the bike intervals, and you hit all major muscle groups. This rocks, and here's why:
A) You hit all major muscle groups, burning more calories (on the bike, the emphasis is on the legs and episodes of Judge Judy)
B) You are spreading the exertion all over the body, which allows your legs to be more fresh at your next workout
C) You did more in less time
You just literally turned on the six pack abs igniter.
Those are just a few ways to replace traditional interval training with metabolic workout finishers. Your legs will be fresher for your intense workouts and you will finally "finish" off that belly fat. Ohhh man, that was a good sentence. Besides, most interval training methods use the legs, so why not allow the rest of your body to help burn more fat in less time?
Finish strong,
Mike Whitfield, CFNC, CTT
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