Afterburn is 10 intervals, each interval has a cardio portion and a functional strength portion -- which is repeated. The pace is quick -- Cathe "stalls" here and there (and jokes about it), but for the most part she keeps it going at a nice (but not killer) clip.

The cardio includes such moves as air squats, skaters, touch kicks, glider jacks, twist kicks in plank, and mountain climbers on gliders. The strength portion includes such moves as shoulder presses with a squat, upright rows in a plie position, clean and press with a squat turn, bicep curls with a lunge, lateral raises with a lunge, disk squat thrusts, and wood chops. There is also a drag plank with push-up on the gliders that is really challenging (your drag yourself forward in plank position, then do a staggard push up, and drag yourself back).

The main workout is 54 min ( warm-up 4:45, HiiT 44:11, Cool Down Stretch 4:55). There are 6 premixes, of which Bonus Burn is the longest.
Premixes for AfterBurn:

1. Express (Single Intervals 1 - 10) - 32:10
2. Express ( Intervals 1 - 5) - 31:43
3. Express ( Intervals 6 - 10) - 33:26
4. Random Burn - 60:27
5. Double Trouble - 51:17
6. Bonus Burn - 74:33

I decided to do the Bonus workout (about 75 mins), and this is the main workout plus every interval done again only once. There is a little glitch in this premix in that interval #9 alternates sides on both the cardio (lunge kicks) and the strength (dragging plank with push-up), and the premix didn't add it twice in the second part to even the sides. So, I chaptered back and repeated on the other side.

I used lighter weight than Cathe; she used mostly 10s and 15s--I used 5s, 7s and 8's. For such moves as upright rows and lateral raises, light seems a better choice.

This was not for me a puke in the bucket workout, but I was decently fatigued by the end; I predict some glute DOMS in my future! I think if you used the poundage that Cathe does, it would be quite challenging.

For those choosing this as a joint friendly workout, there are two caveats. There a quite a few lunges and squats. There are also a few twisty moves--the side kick in plank and the clean and press. These would be easy to modify to simple mountain climber and simple squat clean and press.

The jacks on the gliders felt a little odd, but not nearly as awkward as I thought they would. Cathe uses two arm patterns -- large arm circles and then a diagonal pattern. I found the diagonal pattern to be confusing since she keeps the feet point forward -- I found my body wanted to lunge. I think the diagonal arms actually take some practice to keep one's knees lined forward.

I honestly don't remember the music, pretty bland I think -- sort of elevator tinkle. But, it seemed to fit and it never got in the way for me.

The workout went fast, and I think I'll get a lot of use out of it. I enjoy the moves, some quite a lot, and it has no dread factor for me.

Acescholar