4-Minute Trick that Gets BETTER Results Than 30 Minutes of CardioGuest Author: Mike Whitfield, CTT and Creator of the best selling Workout Finishers System It’s been engraved into us since the 90’s and we still haven’t moved past it. The commercials are still there. In fact, now there are gadgets that encourage us to do MORE of the same exercise that is holding us back. Even worse, this exercise is aging us and more than likely helping you GAIN weight. I have proof of that below. And the good news is that I have a solution, too. But first, let me introduce myself. I’m Mike Whitfield, and I used to be about 300 pounds, wearing 46-inch pants and XXXL shirts. I was unhappy, tired and honestly, I fell for the “number one” exercise, too… … because I simply didn’t know any better. But that changed (as you can see below) eating an additional 100 calories MORE than they just burned off during the cardio session. (Sonneville, K.R., et. Al. (2008) International Journal of Obesity. 32, S19-S27.) Sorry to start off with the bad news I do have good news though. There’s a system called “finishers” that the best coaches in the world use with their top athletes and clients. Now finishers are NOT just for athletes and Hollywood celebrities. Everyday people, like you and me, can plug these in with ANY workout to replace boring cardio and intervals. So the old way of doing your warm-up, then your strength training program and then the dreaded “cardio” session is out. You simply REPLACE your cardio (including your interval session) with these short-burst finishers. The trick to finishers is that your body puts in so much work (volume) in a short amount of time using a variety of muscle groups. This stimulates metabolism, but you also work more muscles compared to cardio, which typically only works the legs.
High Intensity Finishers Vs. CardioHere’s proof on how finishers are MORE effective than boring cardio … Canadian researchers at Queen’s University tested a workout using a finishers style of training against long cardio. (Reference: Appl Physiol Nutr Metab. 2012 Sep 20.) 22 women did 4 workouts per week for 4 weeks in of three groups: Group A – did 30 minutes of treadmill running at 85% max heart rate (this is also known as long, boring cardio) Group B – did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers or squat thrusts) with 10 seconds of rest between rounds. Group C – did nothing (they were the non-training control group) The results? Check this out. Both training groups (A and B) increased their aerobic fitness levels by the SAME amount (about 7-8%). That’s right, the short workout finishers of ONLY 4 minutes worked just as well as 30 minutes of cardio! However, it gets even better. Only group B, the finishers style of training, also increased muscular endurance in common exercises like chest presses, leg extensions, sit-ups and push-ups. More importantly, the finisher training group also resulted in greater overall workout enjoyment. Now, if you’re enjoying your workouts, you’re going to be more consistent, right? Of course! By the way, the Canadian Scientists concluded that this finishers style of training will boost cardiovascular fitness just as well as cardio while giving you BETTER improvements in muscle endurance. So, now that you understand how finishers work – you ready to rock one? There’s a variety of ways to use finishers (density, the 20-10 method above, ladders, gauntlets and more), but since we talked about the study above, let’s use that approach. This finisher is just 7 minutes long. You got this. Plug this finisher after your main workout (replace your cardio with this).
The “20-10 Chaos” FinisherDo the following circuit ONE time, resting as shown. So you’ll do lunge jumps or alternating lunge for 20 seconds followed by 10 seconds of rest. Do this twice, then move into the Close-Grip Pushups, etc. -Lunge Jumps or Alternating Lunge (20 seconds), rest 10 seconds – 2 rounds -Close-Grip Pushups (20 seconds), rest 10 seconds – 2 rounds -Bodyweight Triple Squat (20 seconds), rest 10 seconds – 2 rounds -Hand Step-ups (20 seconds), rest 10 seconds – 2 rounds -Jumping Jacks (20 seconds), rest 10 seconds – 6 rounds Hey, what the heck is a bodyweight triple squat and hand step-ups? Don’t worry, I got you covered. By the way, the hand step-ups will hit your abs harder than it looks! Bodyweight Triple Squat
- Stand with your feet just greater than shoulder-width apart.
- Start the movement at the hip joint. Push your hips backward and “sit back into a chair”.
- Go just 1/4th of the way down and hold this position for one second.
- Then go halfway down and hold this position for one second.
- Finally, squat as deep as possible, but keep your low back tensed in a neutral position and hold this position for one second.
- Don’t let your lower back become rounded.
- Push with your glutes, hamstrings, and quadriceps to return to the start position.
- In the pushup position, place your hands on a small step.
- Bring your right hand down to the ground while maintaining a straight line with your body (don’t let your hips sag).
- Bring the left hand down.
- Then bring the right hand back up to the step followed by bringing the left hand up.