No one ever tells you to end your workout on a “low” note. That’s why we asked Bruce Mack, co-founder of Men's HealthThrive, for three ways you can finish your training session in a flurry—and feel awesome afterwards. You’ll obviously burn extra calories. But these high-intensity routines will also seriously improve your cardiovascular fitness. (And leave you drenched in sweat.)

Finisher #1

Equipment needed: AirAssault Bike

How to do it: Sprint for 15 seconds and rest for 15 seconds. Repeat 10 total times.

Why it’s great: The AirAssault is a stationary bike without a motor. It only has a fan in its front wheel that provides wind resistance. The harder you pump your arms and pedal your legs, the harder the resistance becomes. "It's easy on your joints so you can deliver a high-impact hit to your heart and lungs without putting yourself at risk for injury," he says.

Finisher #2

Equipment needed: Concept2 Rower

How to do it: Row as hard as you can for 500 meters. (The world record holder can bang out this distance in just over a minute.)

Why it’s great: Like the bike, this rowing routine is also easy on your joints, but with a different emphasis: "This finisher focuses more on your muscular endurance," says Mack. Since you're not performing short-burst sprints, you need to tap into your aerobic energy stores to complete it.”

Finisher #3

Equipment needed: None

How to do it: Perform 10 burpees, 30 seconds of mountain climbers, and a 30-second bodysaw, back to back without resting in between. Repeat 3 times total.

Why it’s great: If you don’t have equipment, it doesn’t mean you have to forego your fat-frying finisher. Performing these fast-paced moves without resting jacks up your heart rate andmakes your muscles burn," says Mack. The bonus, you can do it anywhere—all you need is a few feet of space and a towel for your sweat.