Afterburn is a 54 minute cardio + strength workout; 5 minute warm up, 44 minute training period and 5 minute cool down/stretch.
What can I say about this workout but wow. There is so much about this workout that compelled me to purchase it. First, the title. Afterburn. Isn’t that what we all want when we workout hard? That afterburn effect. Or technically EPOC—excess post oxygen consumption, which refers to the additional calories your body burns while recovering from a workout session. The longer and more intense the workout, the better the afterburn. One of the most effective types of exercise for the most significant afterburn effect is the HIIT, followed by metabolic weight training (which if done properly, is just another form of HIIT).
Which leads me to the other reason Afterburn compelled me to purchase it. It is part of Cathe’s Low Impact Series. This series is the most unexpected treasure I have discovered (after Cathe workouts in general). As I mentioned in Cardio Supersets, I was hesitant to purchase her Low Impact workouts because in my head I associated low impact with low intensity. That is not the case. Not in any of the Low Impact Series workouts I’ve done so far and most definitely not in this one. The customer reviews sold me on it. “Extremely challenging.” “I loved it and hated it.” “WOW, it is Tough!” “This workout is intense!” And so on.
So I bought it. The workout consists of 10 intervals. Each interval consists of 2 low impact HIITs that are repeated. So this workout delivers 40 HIITs. Yes. It is exhausting. I am an intensity junky—I’ve done Peak 10/Peak Fit, Insanity, TurboFire, Amy Dixon’s Breathless Body workouts and many more crazy intense workouts (including Cathe‘s non-Low Impact workouts!)—so I am no stranger to crazy intense. Yet still, this one surprised me. I’m with the reviewer who said “I love it and I hate it.” I loved how she combined strength moves with HIITs–very intense. Metabolic weight training–high intensity anaerobic weight circuits that consist of compound moves with little or no rest between circuits. She uses metabolic weight training in Crossfire, To the Max, Cardio Supersets and Athletic Training (I’m sure she uses metabolic weight training in many more workouts that I have yet to do), but it is used in every single interval in Afterburn and wow–it burns. I am feeling quite sore.
***8/24/16 I return to this workout a couple times a year and it still slays me. I did it this morning and burned 500 calories in 54 minutes. It is still, so #@%$* hard. Amazing workout.***
This workout needs little equipment in comparison to some of her other workouts. You need a variety of weights, sliding discs and Dixie cups. I don’t have Dixie cups, but since I read the reviews, one of the reviewers substituted two washcloths. So I did the same thing and it worked just fine. You just need two relatively small objects to put down and pick up.
Squat digs (this is the only move I actually made higher impact—I jumped)
Squat clean and press (10# DBs)
Disc mountain climbers
Dixie cup alternating front lunges
Plie squats with front swings (a kettlebell move with a dumbbell) (one 15# DB)
Air squats (this is low impact, so it is just fast squats)
Disc squat thrusts with pushup jacks
Alternating rear lunge with hammer curls (10# DBs)
Cross under kicks while in plank
Plie squats with one arm upright rows (one 15# DB)
One arm clean and press
Disc spiderman mountain climbers
Lateral lunges (one 10# DB)
Disc dragging planks with uneven pushups
Dixie cup line taps
Rear lunges with lateral raises (5# DBs)
She gives you a bit of a dynamic stretching to cool down, then finished with a stretch.
Impressive workout. I’m actually rather in awe of it. It comes with her amazing pre-mixes which I adore. Three express options each at approx. 30 minutes: Single Intervals 1-10 (32 minutes), Intervals 1-5 (32 minutes) and Intervals 6-10 (34 minutes). Random Burn (61 minutes), Double Trouble (51 minutes) and Bonus Burn (75 minutes). Bonus Burn is a serious challenge I will do at some point. It is the full 10 intervals, then all 10 again, except this time you only do the interval once (so “Single” Intervals–as in the first Express Premix).
I can also see several ways to modify the main 54 minute workout to suit your purposes. If you want to make this primarily a cardio workout—use lighter weights. If you want to increase your burn and get even better strength work—go heavier with the weights. There were a few moves I could have gone heavier than what Cathe uses, but since it was my first time doing the workout, I used the same poundage as she did. Since I plan to use it as a strength workout, in the future I will go heavier on a few moves.
In addition, I have since learned that there is more to these workouts than merely making the moves “low impact.” Initially, I didn’t have the discs, so when I did Cardio Supersets, I modified to make everything disc-related high impact. The discs actually work the body differently—so a mountain climber with the discs recruits different/more muscles than a regular mountain climber. Since I have many workouts that do the standard moves (burpees, mountain climbers, etc) without discs, I really like the diversity that the Low Impact Series adds to my workouts.
Again—phenomenal workout. I cannot say it is my favorite workout of Cathe’s, but I really liked it and it seriously delivered. They can’t all be my absolute favorites—right? And already so many of her workouts are vying for the #1 spot—I have a hard time deciding! I would say that this one is missing some of the “fun factor” that is present in most of the Cathe workouts I own. And it’s not because it is so tough—To the Max is brutal but still a lot of fun. It’s hard to explain! Nevertheless, I do like it a lot and it will, of course, be used many times. In fact, I have yet to find a Cathe workout I don’t do again and again.