What to Do With Leftover Time After Your Workout

You finish your last set of accessory work, check the clock, and realize you have 12 minutes left before you need to leave the gym. What now?

You could add another exercise, but you're already hitting your target volume. You could stretch, but 12 minutes of stretching sounds like torture. You could just leave early, but you mentally committed to a 60-minute session and it feels wasteful to walk out early.

This is the leftover time problem, and it happens constantly when you're trying to hit specific session durations. Your main work is done, but you're not quite at your target time yet.

The solution is simpler than you think: just walk or run on the treadmill until time's up.

The Finisher Concept

A treadmill finisher is exactly what it sounds like: you end your workout with however much time remains on a treadmill, either walking or running depending on how you feel.

No complex programming. No trying to calculate if you have time for another exercise. Just get on the treadmill and move until your session time is up.

This approach treats the end of your workout differently than the main training portion. Your strength work and conditioning are deliberate and structured. The finisher is just there to absorb whatever time is left. It's productive filler, not a training priority.

The beauty is in its flexibility. If you have 5 minutes left, you do 5 minutes. If you have 15 minutes, you do 15 minutes. The finisher expands or contracts to fit whatever gap exists between your main work and your target session duration.

Why This Works

The treadmill finisher solves multiple problems at once.

First, it gives you something obvious to do with leftover time. No more awkward standing around wondering if you should squeeze in one more exercise or just call it a day.

Second, it's mentally simple. After you've already made dozens of training decisions during your workout (weight selection, rest periods, effort levels), walking or running requires almost zero cognitive load. You just move.

Third, it adds low-intensity cardio volume without requiring you to program a separate cardio session. If you finish with a 10-minute walk three times per week, that's 30 minutes of bonus aerobic work. Not enough to transform your cardiovascular fitness, but definitely better than nothing.

Fourth, it functions as active recovery. Instead of stopping abruptly after your last set and immediately sitting in your car, you gradually bring your heart rate down while still moving. This transition feels better and may help with recovery, though the research on active cooldowns is less convincing than most people think.

Fifth, it makes your session duration predictable. When you block out 60 minutes for training, your session takes exactly 60 minutes. You're not left wondering whether to squeeze in another exercise or just leave early.

Walking vs Running

The standard finisher is walking, usually on an incline to increase energy expenditure without adding impact. A 10% incline at 3-4 mph is enough to elevate your heart rate while still being conversational. This works well after any workout and requires minimal coordination or effort.

Running works too, but it's context-dependent. After an upper body session, running feels fine. After heavy squats or deadlifts, running might feel terrible because your legs are already fatigued.

The fatigue issue is real. If you just finished working sets of squats at RPE 8, asking your legs to immediately run at any meaningful pace is asking for either terrible form or a very unpleasant experience. Your legs are already dealing with accumulated fatigue and metabolic stress. Adding high-impact running on top of that can feel like punishment rather than productive training.

This is why the walking option exists. It keeps you moving and absorbs time without requiring fresh legs or coordination. On leg days, walking makes more sense. On upper days, running is viable if you want the higher intensity.

The choice between walking and running also depends on total session fatigue. Some workouts leave you completely wiped. Others finish with energy to spare. The finisher should match your state. If you're genuinely exhausted, walk. If you feel fine, running is an option.

Programming the Finisher

The finisher shouldn't be your training priority. Your strength work and conditioning are what actually drive adaptation. The finisher just fills time.

This means you don't need to overthink the intensity. For walking, pick an incline and speed that elevate your heart rate moderately but still allow you to maintain a conversation. For running, stay at an easy pace, nowhere near your max effort.

The duration is variable by design. You're not trying to hit a specific finisher duration. You're just using whatever time remains. Some days that's 5 minutes, other days it's 15. This inconsistency is fine because the finisher isn't a key stimulus.

If you're worried about adding too much fatigue, remember that walking or easy running after strength training is very low on the fatigue spectrum. It's not zero, but it's much lower than adding another working set of squats or an extra conditioning piece. You're adding volume, not intensity.

The BringHIIT Implementation

BringHIIT includes an optional treadmill finisher that fills whatever time remains after your main workout.

You set your preferred speed and incline, and the app calculates the duration based on how much time is left in your session. Simple. You pick the intensity that matches your energy level that day, and the app handles the timing.

On leg days, you might choose a slower pace or steeper incline walk. On upper body days, you might run. The choice is yours based on how you feel.

You can also skip the finisher entirely. If you finish your main work and want to leave immediately, just end the session. It's optional.

When to Use This

The treadmill finisher makes the most sense when you're trying to hit specific session durations and have access to a treadmill or track. If you train at home without cardio equipment, this obviously doesn't apply.

It's most useful for people who value schedule predictability. If you block out 60 minutes for training, the finisher ensures your session actually takes 60 minutes. This matters if you're fitting workouts into a busy schedule and can't afford sessions that randomly run long or short.

It's less useful if you don't care about session duration or if you prefer to finish and leave immediately. Some people want to complete their working sets and go. That's fine. The finisher is for people who value the structure and time-filling benefits.

The Bottom Line

Leftover time at the end of workouts is common. Instead of awkwardly trying to fill it with another exercise or just leaving early, use a treadmill finisher.

Walk or run for whatever time remains. On leg days, stick to walking. On upper days, running works if you have the energy. Keep the intensity moderate and don't overthink it.

The finisher absorbs time, adds low-intensity cardio, and provides active recovery. It's productive filler, not a training priority.

No more standing around wondering what to do with 12 minutes. Just get on the treadmill and finish your session.