A 'burnout', or a finisher, is what I call anything I do at the end of a workout, to push myself ONE STEP further. It's not to make myself sick (LOL), but to dig deeper and push as hard as I can for a short period of time to end my workout. I use a lot of Tabata's as burnouts/finishers, along with a few of the ones below. If you haven't tried Tabata yet, what are you waiting for??? Check out some examples here. What I have done below, is provided a few variations of different types of burnouts that I in particular use. Your choices are limitless in terms of the exercises used, but I usually like pairing a couple different total body moves that target both lower and upper body. There are times though that I will go to a track and do 20 minutes of sprints, and the burnout I might choose that day, would be all upper body work, but it really depends. Either way, these workouts below are short and sweet and don't require much equipment at all! Even if you don't workout before, you can use these throughout your day to WAKE YOU UP, especially if you get that 3pm narcoleptic attack that makes you want to eat to stay awake! Instead, grab some water, a timer, a towel and try one of these on for size instead.
Tabata Burnout #1 + Push Up PyramidIn this video, I go through two burnouts. One Tabata and one Push Up Pyramid.
- In the Tabata, I use 1)Double High Knees and 2)Squat Thrust+Tuck Jump as the two exercises. Repeat each exercise for 20 seconds on, 10 seconds off, for 8 rounds total.
- In the Push up Pyramid, I do a push up, then hold push up position for 5 seconds, do 2 push ups, then hold push up position for 5 seconds, then 3,4 all the way to 10 push ups. Then start going back down, 9 push ups then 5 second hold, all the way to 1 push up and 5 second hold to end it. KILLER upper body burnout!!! Make sure you stretch you arms/chest after this one.