Metabolic 4 x 4 Finisher

It was one of the toughest moments of the weekend… or 2012 I should say. Craig put me through a nasty 20-10 workout that had me bent over in exhaustion. I was questioning the meaning of life and even hallucinated a little bit.

I was seeing Yoda wearing a bright orange shirt instructing Craig through some burpees.

Alas, I was not hallucinating. It was Certified Turbulence Trainer Brian Kalakay taking Craig through a brutal bodyweight finisher.

Revealed the burpees were.

But seriously – are these short bodyweight finishers worth it?

Let’s find out. I’m sure you already read the study that Craig sent out to you recently, but just in case, here it is:

Canadian researchers at Queen’s University tested a Bodyweight Finisher style workout against long cardio. (Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)

22 college-aged women did 4 workouts per week for 4 weeks in one of three groups.

Group A did 30 minutes of treadmill running at 85% max heart rate

Group B did 8 rounds of 20 seconds of a single bodyweight 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).


Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%). That’s right, the short bodyweight workouts (of 4 minutes) worked just as well as 30 minutes of cardio. Wowza!

BUT…only Group B, the Bodyweight Finishers style training, also increased muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.

And finally, the Bodyweight Finishers training used by Group B also resulted in greater overall workout enjoyment.

The Canadian Scientists concluded that “extremely low volume bodyweight interval-style training” will boost cardiovascular fitness just as well as cardio while giving you BETTER improvements in muscle endurance…

…All in just 4 minutes.

I don’t know about you, but I’d rather spend a high intensity 4 minutes to keep off that ugly 105 pounds I lost then waste my time doing mindless cardio for 30 minutes (or longer), especially this time of year when I’m really busy with the holiday season approaching.

So, instead of boring cardio after your workout, you can knock out this fat-punishing finisher to burn more fat in less time. You can also do this on an off day to keep your metabolism revving like a … I don’t know… something that revs a lot.

The best part?… it requires ZERO equipment. Using finishers like this will keep you from gaining the usual 8 pounds this time of year.

No way… not this year. This is THE YEAR you don’t let it happen.

In fact, you can do this finisher on Grandpa’s front porch on Thanksgiving. And if you don’t celebrate Thanksgiving, you can still do this on Grandpa’s front porch. Why Grandpa’s front porch? Who knows, but you have to admit, that would be awesome. Just imagine it… “Hey Grandpa. I’ll be happy to hear how they don’t make cars like they used to. Give me four minutes. I’m going to do something awesome on your front porch first”.

Grab all 39 Bodyweight Finishers here

The Metabolic 4 X 4

Do the following circuit as many times as possible in 4 minutes, resting only when needed.

Prisoner Lunge Jumps (4/side) or Low Box Jumps (4)
Burpee/Spiderman Pushup Combo (4)
Total Body Extension (4)
Mountain Climbers (4/side)

Now you can hang with Grandpa.

These bodyweight finishers will be your secret weapon this year. In fact, I bet you could start 2013 leaner than you are now by using finishers like this.

Let’s face it; you can’t fight Aunt B’s sweet potato casserole. Wait a second. That’s me. But you already know that you’re going to be consuming more calories than usual this time of year. While these finishers won’t allow you the “all-out” approach, you can certainly get some wiggle room by using these short, but powerful finishers with your workouts and on off days.

Why do you think I can get eat pancakes and keep off my 105 pounds of fat I’ve lost?

Eat pancakes. Use Finishers.

Keep it simple.

Now you can get 39 Bodyweight Finishers PLUS 8 weeks of Bodyweight workouts for just $20 this week. It’s like your bodyweight holiday package.

Grab all 39 ZERO Equipment finishers and metabolic workouts here.

Boom goes the bodyweight dynamite on Grandpa’s front porch,

Mikey “Pancakes and Finishers” Whitfield, CTT