30-Minute Afterburn Workout by HASfit

Download the FREE HASfit app:

The 30-Minute Afterburn Workout by HASfit utilizes the EPOC effect, which means that even after you’ve finished the workout, your body will continue burning calories for up to 24 hours. This workout is suitable for both men and women, and all you need is a pair of dumbbells to complete the exercises. You can find the instructions for the afterburn workouts, along with more videos, free meal plans, and other health tips, at http://hasfit.com/workouts/home/weight-loss-workout/30-minute-afterburn-workout/. HASfit.com offers the best free afterburn workout and exercise routines for both men and women, whether you prefer working out at home or in the gym.

If you enjoy our content and would like to support us, you can donate through Patreon at /hasfit. We also have a wide range of fitness apparel available at the HASfit Tribe store https://hasfit.myshopify.com/.

To achieve even faster results, we recommend following a Fitness Program Calendar. Unsure which program would be the best fit for you? Check out our guide http://bit.ly/2E16cng. Here are a few program options to choose from:

For more program options, visit http://bit.ly/2E16cng.

Looking for a diet guide? Check out our Eating For Life guide https://goo.gl/7qnHn4.

If you prefer personalized training, we offer Personal Training Services at http://hasfitpersonaltrainer.com.

Stay connected with us:


Before starting a HASfit program or any fitness program, it is important to consult your physician or other healthcare professional to determine if it is suitable for your individual needs. This is especially important if you or your family have a history of high blood pressure or heart disease, experienced chest pain while exercising, have high cholesterol, smoke, are obese, or have any bone or joint problems that could be aggravated by physical activity. Follow your healthcare provider’s advice and do not begin this fitness program if advised against it. If you experience feelings of faintness, dizziness, pain, or shortness of breath during exercise, stop immediately.

HASfit provides health, fitness, and nutritional information for educational purposes only. This information should not be used as a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay seeking medical or health-related advice from a healthcare professional based on information you have read on this site. The use of any information provided is solely at your own risk.

HASfit does not make any guarantees or claims regarding the accuracy of calorie burn estimates. These are provided as a general reference, and for a more accurate estimate, each person should use an indirect calorimetry system.

Please note that medical research developments may impact the health, fitness, and nutritional advice provided on this platform. The information on HASfit may not always reflect the most recent findings or developments in the field.

For updates, like us on Facebook at /hasfitness and follow us on Twitter at /heartsoulfit. Hey there! Have you heard about the 30-Minute Afterburn Workout by HASfit? This video is designed to help you achieve faster results by following a fitness program calendar. It claims to provide an “afterburn effect,” where your body continues to burn calories even after the workout is over. The workout includes a variety of exercises that target different muscle groups, such as single leg deadlifts, plank split and tucks, squat punches, and more. Coach Kozak guides you through the entire routine, and he even offers a bonus round for those looking to push themselves further. Remember to consult your physician before starting any fitness program, and listen to your body – if you experience any discomfort, it’s always best to stop immediately. So grab a pair of dumbbells and get ready to sweat it out!

30-Minute Afterburn Workout by HASfit

This image is property of i.ytimg.com.

30-Minute Afterburn Workout

If you’re looking for a quick and effective workout to help you burn calories long after you’ve finished exercising, then the 30-Minute Afterburn Workout is perfect for you. This workout, introduced by Coach Kozak, focuses on utilizing the afterburn effect to maximize calorie burn and get you the results you want. In this article, we will explore the concept of the Afterburn Workout, the benefits it offers, the equipment needed, specific exercises included in the workout, recommended rounds, and even a bonus round option. So grab your dumbbells and get ready to sweat!

Introduction to the Afterburn Workout

Coach Kozak introduces us to the 30-Minute Afterburn Workout, which aims to take advantage of the afterburn effect. But what exactly is the afterburn effect? Well, it is the phenomenon where your body continues to burn calories even after your workout is complete. The Afterburn Workout is designed to increase this calorie burn, allowing you to continue reaping the benefits of your workout long after you’ve finished. By incorporating certain exercises and techniques, you can boost your metabolism and calorie burn for up to 24 hours after completing the workout.

Benefits of the Afterburn Workout

One of the major benefits of the Afterburn Workout is the increased calorie burn it offers. As mentioned earlier, this workout can help you burn up to an additional 150 calories for up to 24 hours after completion. This means that even after you’re done exercising, your body is still working hard to burn calories and fat.

Another advantage of the Afterburn Workout is the efficiency of time it offers. In just 30 minutes, you can get a full-body workout that targets multiple muscle groups and maximizes calorie burn. This makes it a great option for those with busy schedules who struggle to find time for longer workouts.

In addition to increased calorie burn and time efficiency, the Afterburn Workout also promotes muscle building and toning. The combination of resistance training exercises and high-intensity intervals helps to build lean muscle, which not only improves overall strength but also helps to increase metabolism and burn more calories at rest.

Equipment Needed for the Workout

One of the best things about the Afterburn Workout is that it requires minimal equipment. All you need is a single pair of dumbbells. For most females, a pair of dumbbells weighing between 3 to 12 pounds is sufficient, while males may prefer weights ranging from 5 to 25 pounds. The weight you choose should challenge you without compromising form, so feel free to adjust as needed.

Workout Exercises

The Afterburn Workout incorporates a variety of exercises to target different muscle groups and keep your heart rate up. Some of the key exercises included in this workout are:

  1. Single Leg Deadlift: This exercise targets the hamstrings, glutes, and lower back. It also helps improve balance and stability.

  2. Plank Split and Tuck: This exercise engages the core and shoulders while also elevating the heart rate.

  3. Squat Punches: Combining squats with punches effectively works the legs, shoulders, and core.

  4. Decline Push-Ups: This upper body exercise targets the chest, triceps, and shoulders while also engaging the core.

  5. Double Unders: A challenging jump rope variation that increases the intensity of the workout and improves cardiovascular fitness.

  6. Bent Over Dumbbell Row: This compound exercise targets the back, biceps, and shoulders, helping to improve upper body strength and posture.

  7. Leg Extensions: A machine-based exercise that primarily targets the quadriceps, helping to build strong, toned legs.

  8. Lateral Quick Feet: This agility exercise elevates the heart rate while also working the legs and core.

These are just a few examples of the exercises included in the Afterburn Workout. The workout is designed to keep your body moving, targeting different muscle groups to ensure a well-rounded, full-body workout.

Recommended Rounds

For optimal results, it is recommended to complete two rounds of the Afterburn Workout. This not only allows you to target each muscle group effectively but also increases the overall calorie burn and intensity of the workout.

Bonus Round Option

For those looking to push themselves further, the Afterburn Workout offers a bonus round option. This round can be completed after completing the recommended two rounds and is designed to challenge your endurance and push you to your limits. The bonus round will further increase your calorie burn and help you achieve even greater results.


The 30-Minute Afterburn Workout is a fantastic way to maximize calorie burn, build muscle, and improve overall fitness. With minimal equipment required and a variety of exercises targeting different muscle groups, this workout is accessible to all fitness levels. Remember to consult with your physician before starting any fitness program, especially if you have any pre-existing health conditions. Stay motivated, challenge yourself, and don’t forget to subscribe to Coach Kozak’s YouTube channel for more workouts and motivation. So grab those dumbbells and get ready to experience the Afterburn Workout for yourself!

You May Also Like

Leave a Reply