Filthy Finishers - Up your workout game like never before. Explosive endings will do the job.

We know when we’ve challenged ourselves during a workout and this usually translates to red cheeks, sweaty limbs and our heart going full throttle and it feels good!

If, however, we suspect we don’t quite give 100 per cent, or even 80 per cent, during a session, we’d do well to add a little something special into the mix, a filthy finisher.

Usually consisting of two to five moves such as a renegade row, thruster and burpee, with as many rounds as possible, it’s a mini workout to tag on to the end of any session, with the aim of expending those last energy reserves in the most intense way possible. Sounds brutal, but finishers condense a high volume of work into a small amount of time.

As the intensity increases our body taps into its anaerobic energy systems to build lean muscle. It’s tough, but it separates the committed from the day trippers.

The payoff – lasts. Studies have shown that the more calories we burn in a workout, the more we’ll burn after it, thanks to excess post-exercise oxygen consumption (EPOC), which depends more on intensity than duration.