Want to up your work­out game llike never be­fore? These ex­plo­sive end­ings will do the job

Women's Health (UK) - - CONTENTS -

There’s no such thing as a happy end­ing around here

You know when you’ve chal­lenged your­self dur­ing a work­out. And if you’re all about the calo­rie burn, this usu­ally trans­lates to red cheeks, sweaty limbs and your heart go­ing full throt­tle. Feels good, right? If, how­ever, you sus­pect you don’t quite give 100% – or even 80% – dur­ing a ses­sion, you’d do well to add a lit­tle some­thing spe­cial into the mix. A filthy fin­isher, if you will. Usu­ally con­sist­ing of two to five moves, it’s a mini work­out to tag on to the end of any sesh with the aim of ex­pend­ing those last en­ergy re­serves in the most in­tense way pos­si­ble. Sounds brutal – and they usu­ally are. ‘Fin­ish­ers con­dense a high vol­ume of work into a small amount of time,’ says Luke Barns­ley, mas­ter trainer at Third Space, London. ‘As the in­ten­sity in­creases, your body taps into its anaer­o­bic en­ergy sys­tems to build lean mus­cle. It’s tough, but it sep­a­rates the com­mit­ted from the day trip­pers.’ The pay­off – as com­mit­ted HIITERS will know – lasts. Stud­ies have shown that the more calo­ries you burn in a work­out, the more you’ll burn af­ter it, thanks to ex­cess post-ex­er­cise oxy­gen con­sump­tion (EPOC to its mates), which de­pends more on in­ten­sity than du­ra­tion. Up for the chal­lenge? Luke shares his four filth­i­est, whole-body­blast­ing fin­ish­ers with WH, guar­an­teed to leave you crawl­ing to the show­ers.

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