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Replace intervals with metabolic finishers

Replace intervals with metabolic finishers

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 Ireplace intervals with metabolic finishers?”  That’s like asking me,”How do I make something that is already awesome into somethingawesomer?” 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 onthe 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 (3/10exertion).  You usually do this 6-8 times for a total of 9 to 12minutes.  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 popularmethod to use kettlebells for interval training is to do KB Swings for30 seconds, and then rest for 30 seconds.  That’s a great way to burnfat, but how about we tweak it a little bit for a fantastic metabolicfinisher?

You can shorten your time of KB Swings to 15 seconds, followedimmediately by Explosive Push-ups for 15 secs, then rest for 30seconds.  (Don’t give me that look about the Explosive Push-ups – it’sjust 15 seconds).  With you reducing the amount of time invested in KBSwings, your legs won’t be as sore the next day.  Also, you worked yourupper body along with your lower body for extra calorie burning withouthaving to add time to your workouts.  Boom goes the productivitydynamite.

Since I’m on a roll, let’s take a look at yet another way to replaceinterval training with metabolic finishers.  You don’t feel like doinginterval training on the bike like you usually do. Your program callsfor 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 metabolicfinisher:

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 thanthe 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 thebike, 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 trainingwith metabolic workout finishers.  Your legs will be fresher for yourintense workouts and you will finally “finish” offthat belly fat.  Ohhh man, that was a good sentence.  Besides, mostinterval training methods use the legs, so why not allow the rest ofyour body to help burn more fat in less time?


Finish strong,

Mike Whitfield, CFNC, CTT

  Grab over 40 metabolic workout finishers to use with any program here:




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One comment on “Replace intervals with metabolic finishers

Great post, good metabolic finishers will use these with my PT clients, also use very similar methods with my PT clients at the end of their workouts.

Excellent reading!!


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