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Unlocking the Power of Metabolic Finishers Northstar Fitness-Style


Metabolic finishers are an innovative addition to the fitness world, offering a powerful way to end any workout with a bang. These intense, short bursts of activity are designed to maximize calorie burn, enhance cardiovascular health, and improve muscular endurance. Let’s dive into the most crucial aspects of metabolic finishers.

The Essence of Metabolic Finishers

  1. Definition: A metabolic finisher is a high-intensity exercise sequence performed at the end of a workout. It’s typically short, lasting 5 to 10 minutes, but it’s intense enough to push your body to its metabolic limits.
  2. Objective: The goal is to create a metabolic disturbance that increases your heart rate and calorie burn, leading to improved fitness and faster fat loss.

Key Benefits

  1. Increased Caloric Burn: By elevating your heart rate, these finishers continue burning calories long after your workout, known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC).
  2. Enhanced Cardiovascular Health: The intensity of these exercises improves heart and lung function, contributing to overall cardiovascular health.
  3. Time Efficiency: They offer a practical solution for those short on time, packing a powerful workout into just a few minutes.

Examples of 5-Minute Metabolic Finishers We Use At Northstar Fitness

Most Metabolic Finishers we do at Northstar Fitness last about 5 minutes and are done at the very end of a training session.  Here are some of our favorites:

  1. 5-Movement Bodyweight Circuits: Rapid sequences of bodyweight exercises like burpees, jump squats, and push-ups.
  2. Kettlebell Routines: High-rep kettlebell swings or snatches.
  3. Bodypart Focused Finishers – Some clients want to target certain areas, so we have finishers that focus on legs only, back only, guns only (arms and shoulders) like Biceps of Fire or Shoulder City 40+ Reps and the like.    
  4. Single Movement Approaches – This focuses on the best bang for your buck compound movements such as Squats, Lunges, Kettlebell Swings, and full-body coordination and endurance exercises like jumping rope or jumping jacks.  
  5. Farmer Carries – These require carrying either dumbbells or kettlebells either a certain distance or for a certain time.  These are killer, whole-body-focused movements that maximally challenge grip strength. Here is an example of one type of Farmer Carry. 

Examples of 6-10 Minute Metabolic Finishers We Use At Northstar Fitness

These are Finishers we use with intermediate to advanced clients:

  1. The Warrior – 30 push-ups, 10 chin-ups, 5 ring dips, 10 bodyweight rows, 60-second handstand hold against a wall, and 30 elbow-to-knee squats. Rest as needed, but keep going until all reps are done. Time the entire workout and strive to improve your time with each attempt.
  2. EMOM (Every Minute On the Minute) – Efficiently achieve high training volume in 10 minutes. Perform 10 Barbell Deadlifts at 50kg (110 lbs) every 60 seconds. Complete this for 10 minutes to reach 100 reps and lift a total of 5,000 kg (11,000 lbs). Here is an article delving more deeply into this approach.  
  3. 200 Rep Upper/Lower Finishers – These require intestinal fortitude.  I’ll usually pair an upper-body push, like a push-up, with a lower-body pull, like a Kettlebell Deadlift or Kettlebell Swing or an upper-body push, like a Ring Chin Hold with a Squat.  

Implementation Tips

  1. Start Smart/Start Slow: Adjust the intensity and duration based on your fitness level.
  2. Safety First: Ensure proper form to prevent injuries.  If you don’t know, ask someone who does to check your form. 
  3. Hydration: Stay hydrated to optimize performance and recovery by adding a good pinch of salt to every 500ml or 16 oz of water you drink.


Incorporating metabolic finishers into your workout regimen can be a game-changer. They’re not only efficient in time but also effective in boosting your metabolic rate, improving cardiovascular health, and enhancing muscular endurance. These finishers can elevate your training and help you achieve your fitness goals more rapidly.

If you would like any help getting started or maintaining your health gains, book a complimentary 60-minute Zoom call with me here.  I may be able to save you years of effort in one conversation.  

Yours in Health & Fitness,