The Curve Ball Effect Total Body is a trademarked bodyweight workout protocol by Dr. Kathryn Harney for men and women over 35 designed to break through physical homeostasis, or resistance to change, with short, intense, and varied home workouts.
Unlike traditional resistance split routines or slow cardio which is conducive to plateaus through quick adaptation, this plan uses a 30-second hack combined with a variety of movements to keep your body guessing, therefore not adapting but burning fat consistently instead.
This review will uncover how it works and what the pros and cons are.
Who Is It For?
Curve Ball Effect Total Body is a program for those with a busy life and no time or will go to a gym or use equipment, who still want an effective home workout method for losing fat and general fitness.
It is a 14- day body toning protocol for men and women who are fed up with endless workouts and restrictive diets that gets them nowhere.
Moms at home with kids, professionals, people with a hectic lifestyle and commitments or affected by gym-phobia will find this program attractive.
You should also read our Bodyweight Burn review.
What Is The Curve Ball Effect Total Body?
The Curve Ball Effect is a training method based on bodyweight workouts that accidentally Kathryn Harney came across when her husband was in his Junior Year In College Wrestling at Michigan State University.
She claims that he was having trouble cutting weight for matches and needed a safe and effective method to lose weight quickly that it wasn’t just temporary water loss.
A new trainer put him through unusual bodyweight exercises that he had never done before. These movements involved the whole of his body with each and every movement and sure enough, he quickly dropped down to within his weight division frame.
Upon inspection, these bodyweight workouts turn out to be really a kind of High-Intensity Interval Training drills which are constantly changed in order to prevent adaptation and stagnation, or “physical homeostasis“, as the author calls it.
In other words, the whole plan is designed to fight the natural tendency of your body to adapt very quickly to any kind of stimulus you may throw at it, be it cardio, treadmill, weight resistance split routines, or whatever schedule of workouts, sets, and repetitions you may use.
According to the author, isolation exercises and split routines make it difficult to lose weight because they do not challenge your body hard enough. You end up targeting single muscle groups on any given day, missing out on a full impact workout.
This means that your potential for fat loss becomes hampered by default and you get stuck in a plateau immediately. Even slow, long cardio may not be that effective, as it raises metabolic rate just temporarily while you are running on the treadmill, but it drops again no sooner than you finish your workout, unlike the high intensity, short efforts outlined in the program.
By swapping full-body movements all the time and keeping your body always guessing, you basically prevent it from settling into a homeostatic comfort zone, the usual occurrence when your body becomes efficient at the drills you put it through and quickly reaches a plateau, with no further fat loss or lean muscle gain.
Now, this is nothing new, the whole fitness industry is full of periodization methods designed exactly to break through stagnation.
What is different about this program is that it seems designed to not just break through plateaus, but to prevent them from happening in the first place.
Basically, what the Curve Ball Effect protocol does is setting immediate bodyweight exercise variation within HIIT guidelines right from the start so that you never have a chance to plateau, as a result, you burn fat quickly right off the start.
Curve Ball Effect Total Body Workouts
The Plan is based on a trademarked Curve-Ball Effect Activation System or CBEAS which is allegedly successful at burning fat and keeping it off for good.
The 10 to 20-minute workouts are very flexible and can be modified to your needs on a 14-day schedule, there are up to 3 variations for each exercise for three levels of difficulty and fitness level.
Each workout targets the whole body, greatly increasing the workout load within a given time frame. This means they are also time-efficient and can be easily slotted into your daily commitments.
The Curve-Ball Effect also named the “master switch”, is a fancy way to describe the increased post-workout metabolic rate, up to 48 hours post-exercise as always is the case with high-intensity interval training routines.
The Curve Ball Effect Total Body plan just adds constant variation, in short, high-intensity bursts to make it adaptation-proof for faster results and more enjoyment, as you do not have the chance to get bored with the same exercises, sets and reps over and over again.
The intriguing part is that each pattern of 30-second movements can be done in a few minutes, a couple of times a week without equipment but your own body.
The plan is designed for men and women of any age, but those above 35 will benefit the most as you become more prone to physical homeostasis as you age.
The program itself is structured into 3 phases with 14 workouts, one per day:
Phase 1, Workouts 1 – 4: Switch OFF Physical Homeostasis
This is a set of unique total body movements designed to instantly activate your belly’s fat cells. These are HIIT exercises precisely put in place to kick off your metabolic rate and start burning fat for up to 96 hours after the end of your workout.
Phase 2, Workouts 5 – 9: Turn On the Curve-Ball Fat Shrinking Effect
Basically, a follow-up strategy of Phase 1 again designed to keep your metabolism in high gear, this time with different 30-Second Curve-Ball Effect Fat Shrinking movements to keep burning fat away.
Phase 3, Workouts 10 – 14: Turn Up Metabolism and Eliminate Problem Area
A carry-on phase with more exercises, 30-second intervals, and 20-minute workouts.
About Dr. Kathryn Harney
The creator of The Curve Ball Effect is Dr. Kathryn Harney, an Audiologist from the University of Illinois at Urbana-Champaign and a certified nutritional consultant through the American Fitness Professionals of America (AFPA), as well as a certified Functional Aging Specialist.
She is deeply involved with health and fitness, running a private gym in Chicago with her husband Bryan called Southside Knockout and the fitness website KOTrained.com. This means the creator of this program is real and qualified.
Curve Ball Effect Components
The program is entirely digital and can be conveniently accessed from your PC, tablet, or smartphone. The materials are in PDF and MP4 formats instantly available without home delivery. These are:
14-Day Fat Loss Accelerator Workout Calendar – The main manual and the foundation of the program. The description of how to perform the 10 to 20-minute workouts.
Curve-Ball Effect Exercise Video Library – A video library that goes hand in hand with the manual. All the workouts divided into complete and individual videos so you can study the whole protocol first or watch individual videos as you go along.
Bonus – 14-day Body Sculpt – Rapid Fat Loss Nutrition Plan
This is the nutritional part of the program included as a bonus. It is a simple, easy-to-implement nutritional guide structured for practicality and convenience in life.
There are no fancy theory or calorie calculators, but a healthy protocol with all the necessary macros and food list you need to match your workout efforts with a sound nutritional plan for optimal results. You get:
- A Quick and Easy Grocery List that takes all the guesswork out.
- How To Overcome Any Diet Plateau: practical tips on how to avoid the dreaded yo-yo effect.
- Meal Preparation System: a minute-by-minute description of meal preparation so you do not get stuck in the kitchen.
Closing Thoughts On The Curve Ball Effect Total Body
Bodyweight workouts, in general, are very popular for a reason, many people want to keep it simple, convenient but effective when it comes to training.
The Curve Ball Effect Total Body plan by Dr. Kathryn Harney, in particular, combines the convenience of bodyweight workouts with the effectiveness of High-Intensity Interval Training and a unique variation protocol rolled into one so as to keep your body NOT adapted and adjusted into a set routine, but constantly stimulated and in fat-burning mode all the time.
The program is designed to quickly lose fat while increasing metabolic rate regardless of age, but those above 35 will find it especially beneficial.
Also, the full-body workouts are fun but not easy to implement especially when starting out because they are demanding, they are not an easy walk in the park, and require an effort on your part.
However, the workouts are short and the unique movements coupled with the high intensity make them a simple but effective way to lose fat at home without gym or equipment for those with limited time.
Jay always had a passion for fitness. A former skinny guy, he built himself 35 lb of lean muscle over the years using different training strategies, going through failures and eventually succeeding, and now wants to share his knowledge with those who value fitness as a way of life (See all posts by Jay Fielding).