Workout Finishers: 10 Quick Ways to End Strong
You have done your squats, your push-ups and your rows. The kids are still quiet. You have five minutes left before someone needs a snack. This is where workout finishers come in: short, focused blasts at the end of a session that push your fitness a little further, burn off any leftover stress and make you feel like you properly finished something today.
I use finishers at the end of almost every bootcamp class I run in Archway. Below are ten of my favourites, each 3 to 5 minutes long, with a beginner version for every one. Pick one per session, not three.
What makes a good finisher?
A finisher is not a second workout. It should be:
- Short: 3 to 5 minutes of work.
- Simple: moves you can do well when tired. Tired is when technique slips, so avoid anything complicated or heavy.
- Different from the main session: if you did a lot of legs, finish with upper body or core, or a gentle all-over conditioning piece.
- Scalable: you should be able to turn it up or down depending on how you slept.
If you are exhausted, skip it. A finisher is a bonus, not a rule. On a bad-sleep week, a proper cool-down stretch is the better choice.
10 workout finishers you can do at home
1. The squat countdown
10 squats, rest 10 seconds, 9 squats, rest 10 seconds, all the way down to 1. That is 55 squats in about 4 minutes.
Beginner: start from 6 and squat to a sofa or chair.
2. Plank shoulder-tap ladder
Hold a plank and tap each shoulder alternately: 10 taps, rest 15 seconds, 20 taps, rest 15 seconds, 30 taps. Keep your hips still.
Beginner: do it with your knees down or hands on the edge of a sturdy table.
3. 3-minute step-up burn
Step up and down on the bottom stair for 3 minutes, switching the lead leg every 30 seconds. Aim to be breathing hard but able to say a few words.
Beginner: hold the banister and slow the pace.
4. Push-up and squat combo
5 push-ups then 10 squats, repeated as many times as you can in 4 minutes. Count your rounds and try to beat it next week.
Beginner: push-ups on the kitchen worktop.
5. Burpee every minute
Set a 5-minute timer. At the start of each minute do 5 burpees, then rest. If that is easy, add one each minute.
Beginner: step back and step in instead of jumping, and skip the jump at the top. My burpees for beginners guide breaks this down.
6. Wall sit and arm circles
Sit against a wall with knees at roughly 90 degrees and do small arm circles forward for 30 seconds, then backwards for 30 seconds. Rest 30 seconds. Repeat 3 times.
Beginner: sit higher up the wall.
7. Dead bug and glute bridge pairs
10 slow dead bugs (lying on your back, opposite arm and leg lowering), then 15 glute bridges. 3 rounds with no rest. Quiet enough for after bedtime.
Beginner: move only the legs in the dead bug and keep your arms pointed at the ceiling.
8. Shadow boxing rounds
3 rounds of 1 minute fast jabs and crosses, with 30 seconds rest between. Stay on your toes, keep your guard up, breathe out with every punch. Lovely for stress.
Beginner: slower punches with feet planted.
9. The farmer’s carry finisher
Pick up two heavy bags of shopping, two kettlebells or two packed rucksacks and walk up and down the hallway for 45 seconds. Rest 30 seconds. 4 rounds. Stand tall, shoulders down.
Beginner: lighter load and 30-second walks.
10. Mountain climber 20s
20 seconds of mountain climbers, 40 seconds rest, 5 rounds. Keep your hips level and your hands under your shoulders.
Beginner: hands on the sofa edge and slow “running” knees.
How to scale workout finishers on tired days
The same finisher can feel completely different depending on your week. Use this simple rule: rate how you feel from 1 to 10 before you start.
- 7 to 10: do the full version.
- 4 to 6: do the beginner version, or cut the time in half.
- 1 to 3: skip it and stretch. You did the main workout. That counts.
Never try to “make up” for missed sessions by stacking finishers. That is how sore knees and short tempers happen.
Sample 25-minute home workout with a finisher
- Warm-up, 5 minutes: march on the spot, arm circles, 10 slow squats, 10 hip hinges.
- Main block, 15 minutes: 3 rounds of 10 goblet squats (or bodyweight), 8 push-ups, 10 rows with a backpack, 30-second plank. Rest 60 seconds between rounds.
- Finisher, 4 minutes: the squat countdown or shadow boxing rounds.
- Cool-down, 2 to 3 minutes: slow breathing and a couple of stretches.
Done two or three times a week, that easily helps you towards the NHS target of strength work on at least 2 days a week. If you want more full session ideas, see my 45-minute bootcamp workout ideas.
Where a bootcamp class fits
Finishers are where group energy really shows. When nine other people are counting down the last 30 seconds with you, you go a bit further than you would on your own in the living room. In the SYP Release stress relief class we finish on pads and slam balls, which is about as satisfying as exercise gets after a long week.
FAQs
Are workout finishers necessary?
No. They are a useful extra to build fitness and finish on a high, but your main strength or cardio work matters far more. Skip them on low-energy days.
How long should a finisher be?
Usually 3 to 5 minutes. If it goes beyond 10 minutes, it has become another workout.
Can beginners do finishers?
Yes, with the easier options above. Choose low-impact moves, keep the rest generous and stop if your form falls apart.
Should I do a finisher before a cool-down?
Yes. Finisher first, then a few minutes of easy walking, breathing and stretching to bring your heart rate down.
Book your first class
If you want someone else to plan the main workout and the finisher, come and train with us. SYP Bootcamp runs 45-minute classes in an indoor church hall in Archway N19, max 10 people, £15 a class, with easier and harder options for everything. Book my £15 class or call or WhatsApp 07301 512215 for the timetable. If you want a bigger, structured change over a few months, read about the SYP Fitness transformation programme.
About the author
Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.
