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3 Burnouts To Add To Your Workout

August 03, 2014 3 min read

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 Pyramid

In this video, I go through two burnouts. One Tabata and one Push Up Pyramid.
  1. 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.
  2. 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.

Tabata Burnout #2

In this video I do one tabata workout, performing push ups and then 2 Jack legs + High Toe Tap. Start with the push up for 20 seconds, then 10 seconds rest, then jack legs/toe tap for 20 seconds, then 10 seconds rest and repeat all again for 8 rounds total.

NO Rest Burnout

This one is 8 rounds total, 20 seconds of work with NO rest in between. In terms of timers, set top and bottom time to 20 seconds, and 8 rounds. I skip rope for the first/top segment each time. For the bottom segment, I switch between push ups and a LOW push up HOLD. Keep form spot on! This one was killer! The format looks like this: 20 seconds skip rope 20 seconds Push up 20 seconds skip rope 20 seconds LOW push up HOLD 20 seconds skip rope 20 seconds Push up 20 seconds skip rope 20 seconds LOW push up HOLD 20 seconds skip rope 20 seconds Push up 20 seconds skip rope 20 seconds LOW push up HOLD 20 seconds skip rope 20 seconds Push up 20 seconds skip rope 20 seconds LOW push up HOLD Want to see more workouts and information on health and fitness? Check out my Facebook and my youtube page as well!

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