The Curve Ball Effect Review

Workout designed by Dr. Kathryn Harney

The Curve-Ball Effect 14-Day Total Body System is an online workout system that is guaranteed to help you lose weight from your trouble areas, namely your stomach, butt, thighs and arms. The triple guarantee provided from the husband and wife team claims that anyone at any age and fitness level can obtain quick and lasting fat-burning results, if you continue to do their unique exercises in a specific and  timed training session.

This program promises you quick, intense workouts that will deliver results in a short period of time. Best of all, there are fourteen workouts with a variety of exercises that challenge your whole body increasing the amount of fat you burn for up to 48 hours after finishing your exercise session. They call this the Curve-Ball Effect. In fitness, we call it EPOC or excess post-exercise oxygen consumption. Keep reading, this workout is truly unique.

  • Duration:
  • Frequency: 3-5 times per week
  • Total Cost:     
  •   Money Back Guarantee

Workout Program Achievements
Top 3 Achievements for The Curve Ball Effect

Fitness Goals:
  • Building Muscle
  • Fat Burning
  • Gain Strength

Introducing the The Curve Ball Effect by Dr. Kathryn Harney


Bryan Harney is a former University wrestler that has owned a training facility in Chicago for over eight years. He, and his wife, Dr. Kathryn, also better known as Katie are the friendly personalities that will welcome you to their online program in a series of helpful videos. They’re also the two people you’ll see doing the follow-along workouts.

Each of the fourteen exercise videos are done in real time. Katie, a Doctor of Audiology, Certified Nutritionist, and mother of one, cranks out impressive push-ups and pull-ups right alongside her husband Bryan. Even before creating this particular program in 2014, they have helped thousands of men and women transform their bodies through the fat-burning secret they discovered during their University years.

What Bryan and Katie discovered was a hidden genetic switch, when turned off, makes fat loss impossible. Even better, they figured out a way to turn it back on. This is something traditional weight lifting and cardio programs can’t do.

They call this hidden genetic switch, “physical homeostasis.” They believe that the full body exercises included in their workouts, when done in a certain order for a specific amount of time, are the keys to triggering quick and lifelong fat loss in the areas we tend to put it on as we age.

So if you’re looking for a quick home workout that will transform your body with minimal equipment, The Curve-Ball Effect is the program for you.

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Program Duration

The Curve-Ball Effect Total Body System is advertised as a 14-day blueprint. The bonus nutritional component is called a 14-day rapid fat loss nutrition plan. However, both of these programs are meant to be done for longer than two weeks.

For beginners, a 14-day workout video series is included. These 10 minute workouts prepare you for the longer, more challenging, intermediate-advanced ones. This is helpful, if you haven’t exercised regularly before.

For lifelong fat loss, you’ll want to do these workouts – or something very similar to them – for the remainder of your life. For new workout ideas and motivation, you can join their Facebook group called


  • Website

The Curve-Ball Effect 14-Day Total Body System is only available online. After purchasing the fitness program, you will get instant access to The Curve-Ball Effect download area. There are no written books or online manuals; everything is digital.

The Curve-Ball Effect member login area includes tutorials and follow-along workout videos that you can either view when you’re online or download to use when you don’t have  internet access.

You will have lifetime access to all the videos and nutrition plan information on your computer, tablet, or smartphone.

With 14 workouts
You can tackle all your trouble spots

Gender Focus – Either

The Curve-Ball Effect 14-Day Total Body System has been designed with women in mind, however men can and have used the exact same program to lose fat. Bryan Harney himself uses these workouts as you’ll see in the follow along intermediate-advanced workouts.

The creators claim that the “deep fat” storage gene is five times stronger in women. Since women struggle with fat storage more than men do, this program is likely to appeal to women. The Curve-Ball Effect workouts hold the secret to the master switch that turns off the hidden genetic disorder, and helps shrink your waistline back to where it was when you were younger.

Age Group

  • => 30 years but
  • => 40 years but
  • => 50 years but

Although The Curve-Ball Effect 14-Day Total Body System can work for everyone at any age that wants to lose fat, it has been designed specifically for women over the age of 35.

Women often find that fat loss is more difficult when they’re in their late thirties and early forties. Women who have previously maintained a trim figure with little effort suddenly find themselves putting on weight, especially around their bellies, butts and thighs.

The creators of this program believe that over time, your body develops a “deep fat” storing environment. These short, intense, full body workouts can help anyone from a new mom to a grandparent shake up their fat storing areas and help them slim down.

Body Type (BMI) Fit

  • Normal-Weight (Body Mass Index 18.5 to 24.9)
  • Over-Weight (Body Mass Index 25 to 29.9)
  • Obese (Body Mass Index 30 to 34.9)
  • Extremely Obese (Body Mass Index => 35)

The Curve-Ball Effect 14-Day Total Body System is meant for anyone who is unhappy with excess body fat.

Typically, people who fit into the overweight and obese categories of the Body Mass Index chart will be targeted by a fat loss program. However, anyone at any weight or BMI can begin storing fat in specific areas of their body as they get older. Unfortunately, that’s just the way our bodies age.


Bryan and Katie call the genetic switch that turns on fat storage, “physical homeostasis.” They believe that the typical gym programs that focus on body split workout routines and long, boring cardio sessions only help to promote further fat storage. They keep that fat storage switch turned on even though we think we’re exercising more and burning more calories!

Bryan and Katie themselves have gone through a period of time when their bodies no longer lost fat as easily as they used to. The methods that had once worked started to fail them. This is where the Curve-Ball Effect Total Body training program came from. They found a workout that flips that fat storage switch off!

Exercise Type(s)

  • Body Weight

The Curve-Ball Effect 14-Day Total Body workout plan is primarily based on bodyweight exercises, also known as calisthenics. This includes exercises such as push ups,  squats and everyone’s favourite, burpees. The exercises are put together in such a way that the unique combinations will maximize the amount of muscles you use.

Full body exercises such as those included in The Curve-Ball Effect workouts are great at stimulating all your muscles, while also increasing your heart rate. You’ll be sweating and out of breath within a few minutes of beginning a Curve-Ball Effect workout. It’s a muscle-building and cardio workout all in one, with strategically placed rest periods built into it. There’s no longer a need to do any more boring weight session or long cardio workouts.

Bryan and Katie believe that doing these kinds of exercises, in timed bursts, is the key to fat loss. Their 30-second “trick”, as they call it, will turn off the fat storing gene and help you have a flatter stomach in only 14 days.

A more detailed look at the workout program will be provided in the Workout Phases portion of this review.

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Can do for you

Fitness Goals

  • Building Muscle

  • Fat Burning

  • Gain Strength

The key health and fitness goals that The Curve-Ball Effect 14-Day Total Body System promises to deliver is body transformation and fat loss. Most specifically, fat loss from your belly, hips, thighs and arms.

The creators of The Curve-Ball Effect Total Body program discovered a way of exercising that helped them lose excess fat and weight when they were both struggling with gaining extra pounds in college.

Bryan was trying to cut weight as a University wrestler when his coach introduced him to this method. Later on, he told his then-girlfriend Katie what worked for him when she called him distraught that her jeans were suddenly too tight and her typical gym workouts weren’t helping  her lose the weight she wanted.

The Curve-Ball Effect 14-Day Total Body program helps you lose fat and transform your body by turning off your fat storing gene. It does this through intense timed intervals of strategically designed bodyweight exercises that will help you look and feel decades younger.

Single Vs Group

  • Alone
  • With a buddy

The intermediate – advanced workouts in The Curve-Ball Effect 14-Day Total Body workout program have been designed for you to do with a partner. While one partner does the exercise, the second partner is resting. If you need help counting your reps or need assistance with pull-ups, this is a great way to encourage and help each other out. Plus, having a partner for high intensity workouts helps them go by a little faster.

Almost all of the beginner workouts do not have the same length of rest periods  as work periods in them like the intermediate workouts have. So doing them with a partner would mean the two of you would be performing the exercises at the same time. This isn’t a big problem since you don’t need to use equipment, just something for you to be aware of.

Workout Location

  • Can be done anywhere

The Curve-Ball Effect 14-Day Total Body workouts have been designed so you can do them at home with barely any equipment. If you are going to train with the follow-along videos, you will need an internet connection. You can also download the videos onto your laptop and take them with you wherever you go.

You can bring the workouts with you almost anywhere you want to train since you don’t have to have access to any special gym equipment. However, you’ll want to have at the very least a timer app on your phone or the workouts downloaded onto a laptop or tablet so you stay within the prescribed time frames.

Are you always on the go
You can take the workout with you

Workout Equipment

  • Yes - simple and portable equipment

There is minimal equipment required for the workouts in The Curve-Ball Effect 14-Day Total Body System. If you do not have the two pieces of equipment recommended, the creators have provided alternative exercises for you, so your results will not suffer.

However, if you have a pull-up bar and an exercise box or step that you can straddle over and jump onto, you have exactly what you need to complete all of the workouts as written.

First, a pull-up bar. This can be an inexpensive portable bar that you set up and take down each time you do a workout involving chin-ups. Again, if you don’t have a pull-up bar or the equivalent, you will be given an alternate exercise to do in place of chin-ups.

The second piece of equipment is an exercise step or box, approximately the height of your knee or mid-shin. You’ll be straddling this box or step, one foot on either side, and you’ll be required to jump up onto the box with both feet.

You can also use the box to modify several of the exercises. For example, Bryan and Katie will show you how to use the box to make push ups, burpees, and squats easier. If you don’t have this kind of equipment or the ability to perform any of these movements, an alternative exercise is provided.

Accessories (not required)


  • 3-5 times per week

The Curve-Ball Effect 14-Day Total Body System comes with a 14-Day Fat Loss Accelerator Workout Calendar that will tell you which workout to do on which day to help you destroy your fat even faster.

If you want to lose fat as quickly as possible, follow this workout calendar to a T.

Get rid of fat faster
With the handy workout calendar


  • Follow the program most of the times to get results

The Curve-Ball Effect 14-Day Total Body System will require you to stick to a strict regime if you’re looking for fast results. If you would rather ease into it, you can do a 10 to 20 minute full body Curve-Ball Effect workout three to four days a week with one day of rest between training sessions.

The 14-Day Body Sculpt Rapid Fat Loss Nutrition plan will be easy for some people, but may be difficult for others. If you are a person that likes simple meal plans, you’ll enjoy the simplicity of the 14 Day Fat Loss nutrition plan.

For others who crave variety, you may find this meal plan limiting and unfulfilling. You may find yourself living for the re-feed day that occurs every two weeks, and you should also be aware that long-term, restrictive eating has been linked to eating disorders. If you choose to do the 14 Day Rapid fat loss nutrition plan, be sure to give yourself a way out if you find yourself unable to control your cravings.


The Curve-Ball Effect 14-Day Total Body System is a great program for people of all fitness levels. First, if you are new to exercise or you do not feel ready to attempt the intermediate-advanced workouts, you have the option to begin with the beginner level workouts.

As you build up your fitness levels, strength, and confidence, you can advance to the intermediate-advanced workouts. During each workout, Katie and/or Bryan will show you how to modify each of the exercises. Beneath each follow-along workout, there is a short video with a brief exercise tutorial and modifications for most exercises.

Optimal Diet Options

  • Diet changes required: Yes

The Curve-Ball Effect Total Body System comes with a 14-Day Rapid Fat Loss Nutrition Plan. You can use this 14-day plan for 2 weeks or up to 10 weeks, but no longer.

The rapid fat loss plan requires you to eat the same three meals each day for 13 days. You will also be required to count calories and macronutrients and drink 1-2 gallons of water each day. On the 14th day, you get a re-feed day.

The three meals you will eat each day are meals made up of real food. The macro breakdown consists of a high protein, high fat, low carb diet. Bryan recommends that you listen to your body. You may not even need to eat all the required meals as written if you are otherwise satiated, and have sufficient energy for your workouts.

Bryan recommends you download the MyFitnessPal app to help you keep track of how many calories you’re consuming. It is okay if you are below the calorie intake recommendations, but you should not go over them.

If you are hungry between meals, Bryan gives you two recommendations for simple snacks.

There are no options given in the rapid fat loss meal plan. This would not be ideal for vegetarians or vegans. Although there aren’t any options for food in the diet, it does simplify meal preparation. You will always know exactly what you need to buy at the store each time you go in, and you’ll always know what you’re eating for breakfast, lunch, and supper. For some people, this is a great way to take the guess work out of a fat loss diet. However, it doesn’t teach you sustainable healthy eating skills.

As far as meal preparation goes, you will be able to cook your protein sources beforehand so they are easy to take along with you if you eat lunch or supper away from home.


  • Supplements Required: No

The only supplement that is recommended in The Curve-Ball Effect 14-day rapid fat loss nutrition plan is protein powder for the dessert shake. The bonus of a dessert shake is that you get to feel like you’re splurging on your diet by drinking this high protein, high fat, fruit-sweetened drink. You won’t be cheating on your diet, but something sweet and nutritious like a dessert shake can help you survive on an otherwise tedious meal plan.

Bryan, the co-creator of The Curve-Ball Effect nutrition plan, says that he doesn’t have the dessert shake every day. He only makes one for himself if he is exceptionally hungry or has a craving for something sweet.

Supplement Brand

  • Supplements Brands Recommended: No

There are no brands of protein powder recommended.

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Workout Program Support

After you purchase The Curve-Ball Effect 14-Day Total Body System, you will automatically be put on the KOtrained email list. You’ll receive regular emails from Katie with nutrition and workout tips. If you don’t want to receive the emails, you can easily unsubscribe.

Any customer support questions can be done through the email address listed near the top of The Curve-Ball Effect member login area. Bryan and Katie run the program themselves and are the ones that read and answer every email. Because of that, you may need to wait 24 to 48 hours to receive a response from them. However, if you have any questions or comments, emailing them is the best way to get the right answer.

If you’re looking for community support and ongoing motivation as you go through the program and fat loss nutrition plan, you’ll want to hang out on the Facebook page. Katie posts regularly on the page with frequent live check-ins, new Curve-Ball Effect type of workouts, and nutrition and meal prep tips.

The Curve-Ball Effect has a small following on Instagram at @kotrained or you can search for the hashtag #curveballeffect.

User Testimonials

The Curve-Ball Effect 14-Day Total Body System sales page highlights nearly twenty amazing testimonials and even more Before and After pictures from happy men and women from all walks of life who have transformed their bodies. If you think this program is just for women, check out the Before and After pictures from the Hernandez Brothers.

These grown men, Roberto and Luis, went from obese to fit, losing a combined 300 pounds by turning off their fat storage genes. The brothers claimed that they hadn’t worked out in years before beginning The Curve-Ball Effect program. Their happy message reveals that this isn’t a typical boring workout where you won’t get results. And they say that anyone can do it if you’re willing to modify the exercises to work at your level.

Sue lost 86 pounds, dropping a lot of belly fat and uncovering not only her body but a big smile as well!

Sue had been suffering from the early effects of diabetes and heart disease before beginning The Curve Ball Effect workouts. Today, Sue is smiling because she has far more energy and is able to enjoy life a whole lot more.

Other testimonials from busy women, ages 35-45 years, talk about how they used to struggle to lose weight using typical long, boring cardio sessions. Upon discovering The Curve-Ball Effect workouts which never left them bored and fit into their busy schedules, they were able to transform their bodies by dropping inches around their waist.

Successful clients not only love their smaller waists, they also love their renewed energy levels and increased strength. All from doing The Curve-Ball Effects 20 minute workouts.

You’ll find even more testimonials at


Other User Testimonials

Over ten thousand people like and follow, the main Facebook page run by Dr. Katie and Bryan Harmen the authors and co-creators of The Curve-Ball Effect 14-Day Total Body System. The Facebook page acts as the community support page for all the online workouts written by Katie and Bryan.

Katie and Bryan have a positive reputation in the fitness world. Bryan has run a training facility in Chicago for the past 8 years and his gym is known for having a great community atmosphere where people come for fun, effective workouts similar to The Curve-Ball Effect.

Katie is known for her friendly, likable personality and her live Facebook workouts that frequently feature her toddler son. As the main contributor on the Facebook page, she shows you her real, behind the scenes life, along with workouts and healthy eating tips which help you stay motivated and inspired.

The community vibe on the Facebook page is encouraging. People love Katie’s upbeat personality and encouraging attitude. The most important thing is that people who use The Curve-Ball Effect program see results. Frequent before and after pictures are posted on the Facebook page and the huge changes that occur in only a short amount of time are amazing and inspiring.

When The Curve-Ball Effect 14-Day Total Body System initially came out, some users felt it was too difficult. So Bryan and Katie recorded six brand new workouts specifically for beginners and added it onto the members site. From this seemingly small act, you know that this coaching couple is genuine about helping others live a healthier lifestyle.

Workout Phases Overview

The Curve-Ball Effect 14-Day Total Body System is broken up into two phases. The first phase provides you with beginner-friendly workouts that are short but effective in getting you stronger, and helping you start to shed fat.

Once you find the beginner workouts are starting to feel easy,  you’ll move to the intermediate-advanced workouts. During this phase, you’ll be introduced to new exercises and a slightly different style of workout. You’ll have even more opportunities to modify exercises, if you need to make them easier. There will also be suggestions on how you can make the exercises more challenging.



Phase 1

The beginner workouts in The Curve-Ball Effect program are designed using bodyweight exercises only. The only equipment you will need is a workout step or box. This will come in handy not only for the exercises it is designed for, but also for the suggested exercise modifications. For example, you can use an exercise step to raise your push-up up off the ground to make it easier.

Each workout is 10 minutes long. However, the follow-along workout video that comes in The Curve-Ball Effect 14-Day Total Body System only shows two rounds – or five minutes – of the workout. You’ll need to repeat the video one more time to get in four rounds, which is the full 10 minute workout it is intended to be.

It is recommended that you take the time to watch each of the videos before attempting the workouts. You’ll receive exercise tips throughout the video so if you need to modify any of the exercises, you’ll know exactly what you’ll need to do.

The workouts each contain four bodyweight exercises that you’ll do at your own pace for a specific amount of time. You’ll be able to workout with Katie as Bryan coaches you through the exercises.

Phase 2

Phase 2 involves another 14 days of intermediate-advanced workouts. These workouts are each 20 minutes long which does not include a warm-up. You can always do one of the beginner workouts, once through, for a 5 minute warm-up.

Even though the exercises become more challenging, you are provided with ample rest since the workouts are designed to be done with a partner. After you do one exercise for the specific amount of time, you will take a break while your partner does the same exercise.

Once again, you’ll have four bodyweight exercises in each workout. In addition to a workout step or box, you’ll need a chin-up bar. If you don’t have one, a different exercise will be assigned to you. Each of the seven workout videos has it’s own exercise modification and tutorial video. Watch both of the videos before attempting each workout.

The workouts in the intermediate-advanced phase are both rep and time based. If you are unable to complete the designated amount of reps within the specified time given, you are instructed to do the “unbreakable” exercise once your work time interval is up. Don’t view this as punishment – rather, see it as an opportunity for you to get stronger faster.

The Curve-Ball Effect workouts are great for people who are short on time. With beginner workouts starting at 10 minutes and the intermediate-advanced workouts taking under half an hour, they are an amazing way to get your fitness in without taking up too much of your valuable time.

These workouts are also great for people who like to train at home. Because they’re prescribed bodyweight exercises with only two pieces of equipment, you won’t have any excuses such as expensive gym memberships or equipment that will keep you from getting your workout done.

Best of all, bodyweight exercises are great for burning fat. Since they use more of your muscles than a machine or an isolation exercise such as bicep curls, you’ll be maximizing your time spent working out. In turn, you’ll benefit from the fat-burning results for up to 48 hours after you’ve wiped the last drop of sweat off your brow.

Money Back Guarantee

  • Money back guarantee available: Yes

With The Curve-Ball Effect 14-Day Total Body System, you’ll receive not only a 60-day, 100% money back guarantee, you’ll also get The Curve-Ball Effect’s “triple guarantee.”

The triple guarantee ensures you three things. First, Bryan and Katie guarantee that anyone at any age and any fitness level will be able to do the program. With plenty of exercise modifications given, even someone new to exercise or someone who is older than 55 years old can make this program work for them.

Secondly, you are guaranteed fast and lasting results with The Curve-Ball Effect 14-Day Total Body program. You have 60 days to give the program a thorough evaluation before deciding whether or not it’s for you.

Lastly, Bryan and Katie promise to give you excellent customer service. As a small business, they pride themselves on being the ones to personally help you with any questions you may have when you email them for help.

Investing in Diet and Supplements

The 14-day Rapid Fat Loss diet in The Curve-Ball Effect Total Body System will not require you to spend any extra money. You should be able to purchase all the foods you need at your regular grocery store. Since the diet repeats the same three meals each day, the meal plan is simple and cost-effective.

Monthly Subscription Program

  • Has Monthly Subscription Program: No

There are no monthly subscription costs.


The Curve-Ball Effect 14-Day Total Body System is a high quality exercise program that promotes regular exercise and proper nutrition. Yes, it promises fat loss results to people that have struggled to lose weight, but overall, the general vibe of the program is targeted toward creating a lifelong habit of healthy movement.

It’s hard not to like Bryan and Katie. Even though the workouts might be tough at first, this sweet couple will continually encourage you to work at your level and keep on doing the best you can throughout every single follow-along workout video. If you purchase their program, make sure to subscribe to their Facebook page and email list so you’ll continue to receive support and motivation directly from them.

For the very low price of $19, you’ll receive 7 beginner and 7 intermediate workouts in follow-along video format. You’ll also be given lots of instructions on how to properly perform each exercise as well as plenty of information on how to safely modify any exercise you need to.

This program is smart and time-efficient; perfect for anyone who wants to workout at home. It also thoroughly addresses those people that are new to exercise by providing them with appropriate beginner workouts.

As a bonus, you also get the 14 day Rapid Fat Loss nutrition plan. This diet is quite limiting. You will have to prepare your meals according to the recipes provided and calculate and count your calorie and macronutrient intake. While we don’t promote extreme diets, because this nutrition plan is only recommended for a short period of time, we do realize that this kind of restrictive plan can be a great option for people that want to see quick results.

If there is one con to The Curve-Ball Effect 14-Day Total Body System, it is that there is no written workout. Although you can download the workouts so you don’t need to have an internet connection each time you perform one it can get annoying to hear the same workout instructions repeated for weeks on end. After you get comfortable with the workouts, we suggest downloading a free interval timer app and using that to simplify your training sessions.

Overall, The Curve-Ball Effect 14-Day Total Body System is a great program that is made even better by it’s joyful creators, Bryan and Katie. You’ll love them almost as much as you’ll love the fat loss and fitness benefits you’ll get if you decide to pick up their triple-guaranteed program today. Don’t wait another day to get this great workout program!

Learn to live healthier
With The Curve Ball Effect

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