Intense 6 Minute Workout Finisher


Today, I am back with Mike Whitfield.

Here is an intense 6-minute bodyweight finisher that you can do.

Enjoy the workout and let me know how it goes.

Rick Kaselj, MS


This is a bodyweight finisher that I have designed for Rick Kaselj and all his followers over at

Intense 6 Minute Workout Finisher

Now, what is a Finisher?

This is something you want to plug in at the end of your workout.

The reason why is we are wired to think that after our main workout we should do some sort of cardio activity.

What I want to do is to introduce you to finishers in order to replace your cardio or interval training.

In interval training you are looking at exercising in the neighbourhood of anywhere between 15 to 25 minutes.

In cardio trainings or steady state cardio you typically do it for around 30 minutes.

Now a Finisher, we are looking at 10 minutes or less and as little as 3 minutes depending on how intense you are doing things.

The one that I am going to show you today is an intense 6 minute bodyweight finisher.

The reason why the finishers are so beneficial is if you think about interval training, you hop on a treadmill or an elliptical, you are doing a period of high intensity work followed by a bought of low intensity work. You do this by speeding up or increasing the incline and all of that energy is spent on your legs. We are not working our core and we are not working your pushing muscles.

What we are going to do is we are going to remove interval training and do this finisher. By doing so we are working our core and even pushing our muscles.

There you go, that’s the idea behind Finishers. Now, because finishers are less time than intervals or steady cardio, it means that they are more intense.

With that being said, let’s jump right into it.

CLICK HERE to watch the YouTube video.

#1 – Total Body Extension

This is a great non-impact exercise that gets your heart rate up but without the unnecessary impact on your joints.

Let me show you how that works…

Total Body Extension

Total Body Extension

You are going to put your feet about shoulder width apart, or wider if it is more comfortable for you. You are going to look straight ahead. Your hands are behind your glutes and you are going to start off in about a quarter squat. That is your starting position. What you are going to do is you are going to explode up on your toes with your hands all the way above your head.

Once you get hold of the movement, you want to explode through each and every rep. In other words you want to go as fast as you can but under control. That’s the total body extension.

It looks weird but trust me it will get your heart rate up real fast. You are going to do 20 seconds of work followed by 10 seconds of rest and you are going to do that for four rounds. Once you are done with that we are going to do the same thing with the Spiderman Climb.

#2 – Spiderman Climb

This is a great way to work your core and even your pushing muscles because you are going to stay in a push up position and you are also going to improve your hip mobility by doing this one.

Spiderman Climb

Spiderman Climb

Hips are low and you are going to bring your right foot next to your right hand then same thing with your left foot. You are going to go back and forth with nice moderate pace.

You can modify this by going half way.

Spiderman Climb (half way)

Spiderman Climb (half way)

Again, that’s going to improve your hip mobility while at the same time your core. Do 20 seconds of work followed by 10 seconds rest for four rounds.

#3 – Skater Hop

You are going to hop back and forth and all that weight is going to get shifted to the outside leg. You are going to hop from one side to the next looking straight ahead.

Skater Hop

Skater Hop

If you are not coordinated enough to do those, you can actually do jumping jacks instead. It’s a great classic exercise. You make sure you get your arms all the way above your head.

Jumping Jacks

Jumping Jacks

A lot of times we are behind our desk and our upper body starts getting really tense. By doing jumping jacks that is going to help loosen those up. So make sure you really get those arms up above the head.

That’s the thing about it. If you do the math, it’s 12 rounds and it’s going to be 6 minutes of work. So that mean just 6 minutes of work, BOOM, you are done. That is your interval training for the day.

I hope you enjoy that. It’s a great way to spread the energy across all muscle groups. Again, this is Mike Whitfield with

If you are looking for another 51 bodyweight workouts like the one above, then check out Workout Finishers 2.0:

Rick Kaselj, M.S

7 Minute HIIT Workout