A metabolic finisher is an intense way to burn more calories and fat after a workout. People get bored on treadmills and rowers. By using a series of exercises they offer an alternative to the mundane interval training workouts.

Metabolic finishers can incorporate different exercises to suit individual needs and preferences. Metabolic finishers should not take more than 10-15 minutes at the end of each workout. If more than one type of exercise is chosen a circuit style approach is used. If a single exercise such as sprinting were chosen an interval style of training would work better.

Here is a metabolic finisher using a staircase.

Going up the staircase as quickly as possible while holding a dumbbell in each hand.

Hopping up the stairs with both feet together, one step at a time, but quickly.

Walking up the stairs backwards.

Running up the stairs as fast as possible one step at a time.

Rest 30-60 seconds and repeat 2-4 times.

Here is another metabolic finisher using sprints outdoors.

Walk or jog 30 seconds.

Sprint for 30 seconds.

Repeat for 5-15 minutes work.