Fat Loss Cardio Part 2

fat loss cardio

Yep, you guessed it. This photo has nothing to do with anything. But it takes up space, just like this caption.

My forearms are a little sore today, and I finally realized why this morning.  After my meathead upper body workout yesterday, I did a metabolic finisher with the Burpee/Chin-up Combo…. “good times”.  Between those, the 1-Arm DB Chest Supported Row and Facepulls, no wonder my forearms are fried.  The finisher alone was ridiculous.  It went like this… and the rest periods are what makes this unique – so if you try this, be sure to pay close attention to the rest periods.  You can use a gym boss or a stopwatch.

Burpee/Chin-up Combo (8), rest 40 seconds

Burpee/Chin-up Combo (7), rest 40 seconds

Burpee/Chin-up Combo (6), rest 30 seconds

Burpee/Chin-up Combo (5), rest 30 seconds

Burpee/Chin-up Combo (4), rest 20 seconds

Burpee/Chin-up Combo (3), rest 20 seconds

Burpee/Chin-up Combo (2), rest 10 seconds

Burpee/Chin-up Combo (1), grab a protein shake and a smile

Mmmm, an upper body meathead metabolic smoothie… drink up.

I am on a 4-day program, which I haven’t been on in a while.  I’m presenting about finishers in June at the TT Summit, so I decided to trim off a little more fat.  Great, now I put myself out there.  So much for beef nachos night on Friday.

I had one coaching client ask me during a session about using finishers with an upper-lower split program, and I’ll talk about that soon so you can get the maximum benefits from your workouts.  But let’s move on…

In case you missed it, I talked about 3 different “fat loss cardio” methods you can use to replace your boring cardio, and even your intervals.  As a matter of fact, they are like intervals and finishers rolled into one chaotic fat loss cardio program.  Good times yet again.

fat loss cardioIntervals are great, as well as finishers, but why not mix the two?  If you listen to your body and know your recovery ability, you could do this between your workout days, but you can also plug this at the end of your main workout.  Alright, let’s do this…

Fat Loss Cardio Workout 4

Do the following circuit one time as shown:

1A) KB/DB Swings (40)

1B) Do any cardiovascular activity that you can only sustain for 60 seconds, rest 30 seconds

1C) KB/DB Swings (30)

1D) Do any cardiovascular activity that you can only sustain for 45 seconds, rest 30 seconds

1E) KB/DB Swings (20)

1F) Do any cardiovascular activity that you can only sustain for 30 seconds, rest 30 seconds

1H) KB/DB Swings (10)

1I) Do any cardiovascular activity that you can only sustain for 20 seconds

That will take around 6-7 minutes.  Your hamstrings might be little tight the next day, too.  Bring on the foam roller.

Fat Loss Cardio Workout 5

Do the following circuit as shown one time

Overhead Bulgarian Squat

Overhead Bulgarian Squat

1A) Intervals – 30 seconds “on” (9/10), 30 seconds “off” (3/10) – 3 times

1B) Overhead Bulgarian Squat (10/side)

1C) Intervals – 1 minute “on” (8/10), 1 minute “off” (3/10) – 3 times

1D) Decline Pushups (20)

1E) Total Body Extensions (20)

This one is about 12 minutes – you’ve been warned

Fat Loss Cardio Workout 6

The “This Too, Shall Pass” Finisher

This one requires no cardiovascular equipment.  OK, actually this is a workout finisher but it’s so freakin’ “fun” I didn’t want to hold back.  I’ve used this one with clients as well as bootcampers.

Do the following circuit any way you want to.  In other words, you can do 10 Jumping Jacks and then 5 Burpees, than 10 Mountain Climbers per side.  So, these are all “cardiovascular” moves, therefore making this blog post.  Oh yeah, and don’t forget that it’s my blog and I can do whatever I want (including the panda picture).

Here’s the deal – just finish it.  It doesn’t matter what order you do them, you just have to complete all the reps.  Time yourself.  The next time you perform this finisher, try to beat your previous time.

Burpees (30)

Jumping Jacks (200)

Mountain Climbers (100/side)

Here is how you can adjust this finisher to your fitness level –  Don’t be afraid to reduce the number of reps.  So, perhaps you could do 15 Burpees, 100 Jumping Jacks and 50 Mountain Climbers per side.  And if you’re all that and a bag of chips, you can increase the number of reps per exercise.

Trust me, I understand that interval training can even get a little boring.  That’s why I like to incorporate finishers with my workouts as well as combine interval training and finishers into one epic way to end your program.  And it’s a good way to blast belly fat, too.

By using this style of “interval training”, you also save your legs from the constant pounding that traditional interval training can give you (think of running on the treadmill for example).

Alright, it’s time for me to go write some programs.  Have an amazing workout today (if it’s your day to work out).

Determined to never allow you to get bored with your workouts,

Mikey, CTT

P.S. Last day to get 11 manuals for dirt cheap ===> Bodyweight Manuals

Leave A Reply (11 comments so far)


  1. Scott Jones
    5 years ago

    I am generally extremely gassed at the end of my workouts. Typically, I do standard interval workouts on off days. I would like to try your finishers on off days instead of intervals. Have you tried this? Do you worry about recovery from a tough TT workout the previous day?


    • Mikey
      5 years ago

      Hey Scott, I honestly haven’t performed finishers on off days, but a couple of my clients have. They thoroughly enjoy the fact that they can hit the gym and get out in about 15 minutes or less. I prefer to take a complete day off from the gym and go for a long walk or light jog. If you find yourself struggling through your workouts, I would take it easier on the off days. Let me know how it goes!


  2. Frank A
    5 years ago

    Lots of stuff to keep busy with… Thanks


    • Mikey
      5 years ago

      Happy to help man! Don’t want anyone getting bored :)


  3. Alexander
    5 years ago

    Your humor cracks me up! Love the “Yoh Shall Not Pass” quoted finisher. I will tourture my clients today with it and give you some feedback.


    • Alexander
      5 years ago

      P.S. love the panda


    • Mikey
      5 years ago

      Sweet! Thanks for the comment. I LOVE naming my finishers. And that won’t be the last time I bring out that panda (ha).


      • Alexander
        5 years ago

        2 clients completed today : 8:40 / 8:58


        • Mikey
          5 years ago

          Nice! I hope they weren’t angry with you.


  4. Alexander
    5 years ago

    I showed them the finisher and they looked at me like I was nuts..so I told them, “What?! Theres only 30 Burpees…” 😉


    • Mikey
      5 years ago

      Ha! Dude, that’s awesome!

Workout Finishers