New Interval/Finisher Combination

Metabolic workout finishers

Can I ask you something? Are you like me and when it’s time to start a NEW program, you’re like a little kid in a candy store? That’s how I feel right now. I am starting a new program today after I train my client.

It’s going to be a whacky schedule as I still want to play basketball in the mornings a couple of times a week plus I have my annual 10K in Atlanta in July.

If you ever want to train for a race and want to leave Saturday as your “long run” day like I plan to, here’s a cool schedule I’m looking at experimenting with so I can still play some ball:


Sunday – Rest
Monday – Basketball
Tuesday – Full Body
Wednesday – Basketball
Thursday – Lower Body
Friday – Upper Body
Saturday – Long Run

 (Yes, you can train for a 10K with just one “long run” per week).

Of course, if you don’t play ball, you could do intervals a couple of times per week combined with a finisher for a big adrenaline rush and accelerate fat loss. However, this IS an advanced method.

When you do combine intervals and a finisher, there are typically 4 ways to do this (the way I design them)

1) Intervals followed by a finisher <== This is the norm
2) Short interval period followed by a short finisher, followed by another short interval period
3) Finisher followed by intervals <== Rare, but cool
4) Finisher done in interval fashion (for example, 50 seconds of work followed by 10 seconds of rest)

 Here’s a NEW “Interval Finisher” called the “Interval Hot Zone”

Note – if you’re doing this on an off day, be sure you are warmed up. You can do a circuit of bodyweight squats, pushups, jumping jacks, and leg swings (2 rounds of 20 seconds of work per movement). Cool? Here we go:

30 secs (9/10)
30 secs (3/10)

Do the above 3 times, then:

Leg Finisher:
Jump Squat (20 secs), rest 10 secs – do this 4 times, then move into the back finisher…
Back Finisher:
Inverted Row or Strap Row (20 secs), rest 10 secs – do this 4 times, then move into the chest finisher…
Chest Finisher:
Decline Close-Grip Pushups (20 secs), rest 10 secs – do this 4 times, then move into the last of the intervals:
30 secs (9/10)
30 secs (3/10)

Do the above 3 times

Mmmm, interval sandwich. Tasty.


You can do that after your workout, but just remember, it’s certainly a longer “finisher”. You could certainly do that on your off day instead. If you’re stuck at a plateau, those do the trick.

You can actually use this approach in your strength training too, but it’s a little different. Instead, you’ll be doing it superset style.  So you’ll perform a strength move followed by a conditioning move or as a circuit.

That’s how Jason Klein, CTT (who only lives about 30 minutes from me… how cool is that?) trains US Marines to get them in top shape in 6 weeks.

And since they train outside, they use bodyweight moves only.  So, he would have them do a harder squat, like the narrow stance squat and then a NEW move like squatting jumping jacks (yes, jumping jacks in the squat position – HARD!)

I didn’t know this move even existed until Jason showed me this wicked exercise in San Diego just before we headed to dinner.

Research shows that this new form of strategically designed workouts is putting traditional cardio to absolute shame.

A 2012 study from the European Journal of Applied Physiology tested two groups of males; one group participating in long 45-90 minute cardio and one group participating in FAST, SPECIFIC resistance and cardio intervals.

Results: The group that participated in short, higher intensity cardio-resistance workouts achieved exponentially greater results, in less time (European Journal of Applied Physiology. Vol. 112 (5). MAY 2012.  1907-1915).

By combining intervals and resistance training, you can get an amazing workout in 15 minutes using this approach.

It also gets you more conditioned, more athletic and it will help burn stubborn fat. But you’ll also stimulate muscle density because of the isometric holds while doing the jacks – working your muscles harder.

Your body is a better gym than any expensive cardio machine and with your body, you can perform what’s called “ICRT”, which is interval cardio resistance training…

… just like the US Marines.

Jason has used this approach with hundreds of Marines and athletes like Tersoo Uhaa of Furman University.

Did I also mention this workout can be done in 15 minutes or less?  And that it requires NO equipment (YES, ZERO).

Jason is also offering done-for-you meal plans as well as a big discount on his system until midnight tonight.  But this expires TONIGHT at midnight.

I also decided I would add my own spice and so I created a NEW program, Interval Finishers 2.0. You’ll get it as a free bonus from me. Just forward your receipt from Jason’s Lean Body Revolution to us at and we’ll send you Interval Finishers 2.0. Just grab it here:

Lean Body Revolution + Interval Finishers 2.0 Only $17 <== TODAY ONLY

Enjoy that interval finisher and let me know what you think,

Mikey, CTT

Tags: , ,

Leave A Reply (5 comments so far)

  1. Dianne
    11 years ago

    So with the strength training approach, Do your strength move then go on to your conditioning like this: Lat pulldown ……. close grip pushups or something more dynamic?
    Once completing the strength move, how long is suggested on the conditioning move? Then go immediately back to strength? Repeat for 3-4 sets?

    • Mikey
      11 years ago

      Hey Dianne! That’s a good example, but I like more “faster tempo” movements. I’ll have a YouTube video soon that shows the DB Chest Press with the Bench Vault. It really depends on the context of the whole program, too. The fun part is going directly right into it after the strength move. I typically do the conditioning move for around 20-30 seconds, then after both exercises are done, rest 30 seconds to a minute and repeat for 3-4 sets (most of time, I just design 3).

      Hope that helps!

  2. Dianne
    11 years ago

    Thanks Mike …..that was what my original thought was because that’s how I like to do my strength training to get it all done at the same time.
    I have used the bench vault, also like doing box jumps, up and overs etc.


  3. David Skelton
    11 years ago

    Good Morning! I got this email with a link for the Lean Body Revolution + Interval Finishers 2.0 Only $17 <== TODAY ONLY but when I go to the link it is for $27.

    Appreciate your input on this.


    • Mikey
      11 years ago

      Hey David, that offer has expired. Jason had a one-day sale on his program last week, but it’s still worth $27. He’s got a solid program.