If you’ve taken a Metcon3 or Master of One at Equinox, you know that it’s not uncommon for the trainer leading the class to drop the hammer in the last few minutes of the workout. This final, heart-racing push to the finish is called a “metabolic finisher”—and according to Equinox Group fitness instructor Or Artzi, NASM, CPT, Equinox Group fitness instructor, it’s a great way to test your fitness boundaries and unlock new gains.
“Metabolic finishers are exercises or circuits performed at the end of your workout to ‘empty your tank,’” says Artzi. Finishers test you physically, of course, but they also strengthen your mind because you’re asking your body to put in a little more work when you’re already intensely fatigued. “Even though finishers are often the toughest part of the workout, a good finisher can make you leave feeling like you just dropped the mic, fitness style,” says Artzi. “From a personal point of view: It’s the best feeling ever.”
If you’re ready to incorporate finishers into your workout—and, by the way, you can do so in running, cycling, weight lifting, or basically any sport—below, learn about their benefits and the four types of metabolic finishers you need to know about.
The benefits of metabolic finishers
1. They elevate your excess post-exercise metabolism (EPOC)
EPOC is aphysiological phenomenon triggered by specific workout styles. “EPOC is the result of an elevation in oxygen consumption and metabolism, which occurs after exercise as the body recovers, repairs, and returns to its pre-exercise. This can happen for up to 24 hours,” says Artzi. How long EPOC lasts depends on the duration and intensity of your workout, so it may not be the same after a running finisher and a HIIT finisher, for example.
2. They benefit your athletic performance
“[Metabolic finishers] can also serve you well when you want to increase strength, or gain muscle, by simply throwing in a few more reps until you are fully fatigued and can no longer repeat the same move anymore while holding proper form,” says Artzi. For example, if you finish a strength training session by completing push-ups to failure, you’ll have fully taxed the muscles of your core, arms, and back—which can result in major strength gains.
3. They prime your mind
As mentioned earlier, metabolic finishers ask you to keep pushing when you’re probably just ready to cool down. That resiliency translates into a better workout mindset and a better life mindset. “Finishers are often intervals consisting of mixing strength and plyometric exercises, which increases athletic performance by training your body to keep pushing even when you are extremely tired,” says Artzi.
4. They may prevent heart disease
Like all aerobic training, metabolic finishers are golden for maximizing your heart health. Research shows that this type of training may protect against heart disease, so know that the extra dose at the end of your workout is an easy way to look out for future you.
The 4 types of metabolic finishers in the EQX+ app
1. Strength endurance finisher
“[This tests] your body’s ability to sustain a high level of muscular effort over a prolonged period of time. In this finisher, we use multiple reps of the same move using moderate weight,” explains Artzi.
Try it: Strength Endurance Finisher
2. Max strength finisher
This one will test your ability to work against resistance. “This finisher is all about using the heaviest weight you can sustain with proper form and getting just a few more reps under your belt before the workout is over, says Artzi, adding that this is a great one to tack onto a Stronger class at Equinox.
Try it: Maximum Strength Finisher
3. Speed strength finisher
Pick up lighter weights so you can move through your finisher a little more quickly. This type of finisher will challenge how fast you are on those feet.
Try it: Speed Finisher
4. Explosive strength finisher
“[This is about] generating maximum force in minimal time; think kettlebell ballistics and Olympic weightlifting,” says Artzi. “This is when we incorporate power movements and plyometrics to finish the workout strong, powerful, and totally breathless.”
Try it: Explosive Strength Finisher