Density Finisher

Look at what this study revealed:

Canadian researchers (gotta love the Canucks!) at Queen’s University tested a Bodyweight Finisher style workout against long cardio. (Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)

22 college-aged women did 4 workouts per week for 4 weeks in one of three groups.

Group A did 30 minutes of treadmill running at 85% max heart rate

Group B did 8 rounds of 20 seconds of a single bodyweight exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds.

Group C did nothing (they were the non-training control group).


Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%). That’s right, the short bodyweight workouts (of 4 minutes) worked just as well as 30 minutes of cardio. Shocking.

BUT…only Group B, the Bodyweight Finishers style training, also increased muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups.

And finally, the Bodyweight Finishers training used by Group B also resulted in greater overall workout enjoyment.

The Canadian Scientists concluded that “extremely low volume bodyweight interval-style training” will boost cardiovascular fitness just as well as cardio while giving you BETTER improvements in muscle endurance…

…All in just 4 minutes.

=> There is a 4-minute finisher on this very page you can try (scroll down just a little)

Mike Whitfield, the creator of the new Bodyweight Metabolic Finishers system, uses these zero-equipment finishers with his clients at the end of each workout, but they also use these as off day conditioning workouts.

pull up exercises
Here’s Mike on a rare moment where I caught him sitting down 😉


In fact, Mike creates his finishers that are so effective, that he has had 6 clients place or win in the Turbulence Training Transformation contests without ANY cardio. His clients love them and that’s why they’ve been able to stay with their workouts so consistently.

These bodyweight finishers can be done anywhere, and are proven to melt fat, no matter what workout program you might be on. You just simply tag these on at the end of your workouts.

And right now, you can get a whopping 39 bodyweight finishers for just $20 to celebrate the official release of this new program.

=> New Bodyweight Finishers (use with YOUR program)

challenge workouts

You may find it hard to believe, but you can bust a weight loss plateau and SPEED up your weight loss dramatically, just like Mike’s clients in just 10 minutes or less.

You’ll see why Mike’s clients use this trick instead of long, boring cardio. They have even given up intervals.

Fortunately, when you get your hands on PROVEN finishers (like Mike’s) to use with any workout program, you don’t have to spend more time in the gym to get results and boost your metabolism.

In fact, you won’t ever have to step on a cardio machine EVER again, just like Mike’s clients. Philip, along with 5 other clients have beaten thousands of other contestants because of this one simple 4-minute trick he uses with every workout session.

=> He has a 4-exercise metabolic finisher just for you right here

This is the amazing part – THESE bodyweight finishers require NO equipment. That means you don’t need anything, so you can do them any time or anywhere. Yes… ZERO EQUIPMENT.

Now I’ve heard of bodyweight circuits, and I’m sure you have, too. But these are certainly different. Mike uses a variety of:

Gauntlet circuits

Density super-sets and circuits

The crazy, but effective 20-10 method

and more…

Mike is a high-energy guy, and his bodyweight finishers show that. I started to sweat just looking at them on paper. Now unless you live in the good ole’ southeast state of GA, you won’t be able to experience his bodyweight finishers… until now.

You can use the exact bodyweight finishers he has used with his contest winners. Not only that, but he’s also offering his clients’ favorite style of workouts. He has written a program called “Bodyweight Switch”, in which you use strength and finisher supersets.

So, you get the benefits of metabolic workouts while shredding fat by keeping your heart rate elevated with these addicting and effective supersets.

=>FREE Bodyweight Switch Program with Bodyweight Finishers

pull up exercises

With Mike’s Bodyweight Finishers System and his Bodyweight Switch Metabolic Workouts Program, your belly fat doesn’t stand a chance. In fact, this is the perfect system if you enjoy your cheat meals but can’t break a plateau.

These short, but powerful bodyweight finishers work. After all, his clients have won $4,500 in contest money and not to mention – he’s lost 105 POUNDS HIMSELF.

Check out his before/after photos here

=> Short, but powerful Bodyweight Finishers and Mike’s before/after photos