This devilish workout finisher adds mass and burns fat simultaneously

It’s your sprint to greatness. Just don’t forget to breathe…

It’s time to re-calibrate the end of your workout. Gone are the days of grinding out a few sloppy reps before retreating to the changing rooms. In their place comes a new way of burning fat long after you’ve hit the showers. Cue this lethal finisher, aptly named ‘Running on Empty’, which uses just a treadmill and a pair of dumbbells to blast stubborn fat while building strength in your legs, glutes and shoulders. In this finisher, you’ll alternate between two exercises — treadmill sprints and dumbbell thrusters — performing each for a minute. Aim for “tactical maximum effort”: go all out while still finishing the full workout.

 

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Do 100 reps of the thrusters and a mile of sprints in total. If you complete an exercise early, rest for the remaining time. It’s a race against the clock, so here are a few handy pointers. Before you start the timer, jump on the treadmill and get it up to speed, finding a pace that’s fast but possible to hold for a minute. This way, you won’t waste time starting up the treadmill every minute. Start the clock, push hard for a minute, then jump off.

 

Now, it’s time for the dumbbell thrusters. Grab a pair of dumbbells with a combined weight of approximately half your bodyweight. Standing tall with your legs just wider than your hips, hold them at your shoulders and squat until your hips sink to knee level. Don’t forget to breathe.

 

Then, stand up explosively and press the weights overhead. Lower and repeat for the minute. Now drop the weights and jump on the treadmill – don’t let go of the handrails until your legs are up to speed. Listen for the timer, hop off and grab the weights. Push for the finish.