Accelerate Your Fat Loss By Ending Your Workouts With A Metabolic Finisher

When was the last time you really felt like you worked out?

Nah, Bro. Im not talking about those bicep curls that you drop-super-unilateral-setted ‘till you could no longer feel your arms.

Im talking leaving the gym with your heart pounding, sweat dripping and legs shaking ?

THAT is what i’m referring to.

Seems like these days we’ve forgotten about intensity in the gym, regardless of how many selfies you hashtag with #beastmode, I see guys everyday in the gym just ‘going through the motions’. Now, don’t take this the wrong way. I’m fully aware that you don’t have to beast yourself in the gym to see results. Taking sets to failure, doing squats till you puke and all that other masochistic nonsense that is sold to you in every ‘muscle’ magazine is not what i’m referring to.

However, sometimes you need to step outside your comfort zone and push yourself to test your limits and check the size of your cajones. This article will do just that with the added benefit of making you drop fat, and sexifying your physique.

Enter The Metabolic Finisher

A Metabolic finisher is an intense exercise done at the end of your workout to really ramp up your fat burning and have you shedding fat faster than you leaving the bad booty call from last night.

These aren’t meant to be ‘fun’. If you’re ending your main workout sweatless and ‘pretty’, the metabolic finisher will quickly bring an end to that.

The metabolic finisher will also create insane mental resilience that will serve you both in and out of the gym.

Use the three finishers below and watch the fat melt off your midsection.

1.  Front Squat Intervals
This is one of my favourites, partly because once you’re done you can’t believe you’re still alive and also because it satiates the masochist in me.

How to do it :

  • Find a squat rack and set up the barbell so that the bar is loaded with 40-50% of your 1 rep max. Yes, this is light, but believe me you’ll be wishing you hadnt thought that thought by the halfway point.
  • Set a timer for 20 seconds on and 30 seconds rest period.
  • When the timer starts, you will front squat continuously for 20 seconds. Once the 20 seconds are up, you will rerack the bar and rest for 30 seconds. Repat this for 10 rounds.


  • If you can’t do free form front squats, then you can use the smith machine as a substitute.
  • Even though the plan calls for 20 seconds, you can adjust this to your current level of conditioning. Start with 5 seconds or 10 seconds and slowly build up over time.

2. Goblet Squats – EMOM

This is the ‘lil bro of the first Front squat intervals. Don’t let that fool you, though. This is just as tough.

How to do it :

  • Set a timer for 10 mins
  • You will perform as many goblet squats as you can in the 60 second period. Then rest for a minute and do the same. You will repeat this for 10 rounds.


  • You can use a Dumbbell instead, if you don’t have access to KB’s.
  • Adjust the intensity based on your fitness level. If you need to rest longer than thats fine. Alternatively if you want to reduce the time limit to 5 mins or even split it up into sets – so 3 sets of goblets squats Every minute on the minute, take a longer rest than do another 3, that is fine also.

3. Kettle Bell Swings

The kettlebell swing is probably one of the most underrated exercises in the history of lifting Bro.

Don’t underestimate them.

How to do it :

  • Set a timer for 10 mins
  • You will perform as many KB Swings as you can in a 30 second period. Then rest for a minute and do the same. You will repeat this for 4-5 sets.


  • The key to the KB swings is the form. So make sure you nail the form first.

4. AMRAP Pull ups [BONUS]

This is more for the advanced Bros. AMRAP stands for as many reps as possible and is a whole different beast. You need to be able to do at least 15 pull ups before you can attempt this.

How to do it :

  • Find a pullup bar.
  • You will perform as many pullups as you can in a given time.

Eg –

You choose to do an AMRAP in 5 mins. You will do as many pullups as you can, resting as needed between ‘sets’ making sure to keep it minimal until the 5 mins are up. Make a note of how many you did so that you can beat that number the next time (and show off to your friends).


  • This one is all about strategy. Don’t go balls to the wall in the first set. Do 10-15 reps on your first ‘set’ and then take 10-20 sec rest and do another 5. This clustering will leave you with more energy to perform more than going all out on the first round.

In Closing

Use these 4 metabolic finishers at the end of your workouts to start stripping off fat and finally revealing the adonis that lies beneath.

You can thank me later.

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