HIIT Finishers To Maximize Results

If you’re serious about progressing in AND out of the gym, you’re going to want to do everything in your power to make it happen. Gaining muscle, or losing fat takes dedication in the gym (and at home), a good diet, and a few other things, like a great finisher!



What’s a Finisher?

Whether you are looking to maximize your muscle gains or step up your fat-burning, a HIIT finisher will make it happen. In case you are unfamiliar, HIIT stands for High Intensity Interval Training.

High intensity interval training is where you go all-out for a short period, followed by a short rest period, all-out again, a short rest, etc. Doing this at the end of your workout will push you to your limits and beyond, which is what it takes to really beef up or get shredded, depending on your goals.

Types of Finishers

Like your regular workout routine, doing high intensity finishers creates many opportunities for variety. There are several different techniques and multiple exercises to choose from, so the toughest part is deciding which one to use.


Tabata - One technique is Tabata style; this is where you do an exercise at max intensity for 20 seconds, followed by a 10 second rest period. You repeat this process for a total of 4 minutes.

Rest/pause/dropset - This is where you do all the sets you can of an exercise within a 10-minute time frame. It is best to use an exercise on a cable machine, or some other pin-loaded machine where you can change weight fast and in small increments.

It also needs to be fast to start - you need to be ready to go on the timer! Your sets will be reps until failure, followed by a rest for 20 seconds, before repeating the cycle until the 10 minutes is up. If you fail before 10 reps, reduce the weight so you can get your reps back again - continue until your time is up.

FST-7 - You do 7 sets of your chosen exercise, with 30 seconds of rest between each set. Simply do each set until you fail. Make sure the weight you’re pushing is something you can do for at least a dozen reps, but not so heavy that it’s close to your previous working sets.

Which Exercises?

As far as which exercise to use, that is completely up to you. Choose something relevant to your training day and something you know you have good form with. Just remember the criteria if you are doing the rest/pause/dropset technique! Other than that, pick your exercise and get to blasting your way to bigger muscles and reduced fat with the killer finisher!!


Keep in mind that your safety is still the top priority, so don’t do HIIT finishers everyday. Once a week should suffice, maybe twice at the most unless you are very advanced.

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