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What Is An Insanity Workout? And Is It For Everyone?


The Insanity workout is far from any workout you’ve ever tried. This 60-day program, loaded with 10 workouts is not for the faint of heart nor beginners. This fitness routine requires strength, stamina and will-power over anything else.

While it started in the early 2000’s, it is still relevant as of today. People who have successfully finished the Insanity workout say it is definitely worth the sweat and tears.

If you’re looking for a program to get you in the best of shape and to build strength, then the Insanity workout may just be the thing for you – do you dare to try?

New to working out? Check out this beginner-friendly HIIT workout plan!

What Is Insanity Workout | Why People Love It | Insanity Workout Planning | Workout Schedule | Muscles Worked | Who Should Do It | Key Takeaways | FAQs

What Is Insanity Workout?

The Insanity workout is a total body fat burning workout that utilizes bodyweight. The logic is to increase your aerobic fitness while burning calories. Each 3-minute interval has you huffing and patting with just 30-second rest intervals.

The creators of the Insanity workout claim that this method will have you burning up to 1,000 calories per hour. However, it is important to note that each person’s body fat percentage, mass, weight, height, age, fitness level and nutrition consumption is different. So, the calories you burn will depend on these factors.

Not up for high intensity training? Build muscle with these 8 home workout routines instead!

Why Do People Love Insanity Workouts?

People absolutely adore Insanity workouts for several reasons:

  • It is a great home workout as you don’t need any equipment
  • It keeps you fit and active for 60 days, building your habit to workout
  • It helps you unleash your maximum effort in a short period of time
  • It gets you sweating and burning like most HIIT workouts

Stay fit and active with these no-equipment, 5 exercises to do at home!

What Is Included in The Insanity Workout Plan?

This intense training ritual has:

  • A total of 10 workouts
  • Each workout takes between 30 to 60 minutes
  • A total of 60-day following period
  • A 6-day per week training requirement

Eat right with these 5 healthy baked oats recipes to boost your weight loss and fat loss journey.

Insanity Workout Planning

Since this is a tough and challenging workout routine, it requires you to plan ahead of time. You won’t just jump into the workout – you’ll be preparing your body and easing into the workout first.

Here’s what you’ll do in the first 30 days:

  • A Fit test
  • Plyometric Cardio Circuit
  • Cardio Power and Resistance Training
  • Recovery
  • Only Cardio

In the last 30 days, you’ll be working on:

  • Max Interval circuit
  • Max Interval Plyo
  • Max Cardio Conditioning
  • Max Recover

Relax and de-stress after your workouts with these 5 cool down exercises.

A 5-Day Insanity Workout Schedule

Although you’ll have to purchase the Insanity Workout Plan, you can always create your own routine based on the philosophy of this workout plan.

Here’s a 5-day Insanity workout schedule for you to follow:

Workout Name Details Benefits Timing Est. Calories Burned Day 1 Day 2 Day 3 Day 4 Day 5
Plyometric Cardio Circuit Focus on lower body and cardio Cardiovascular & muscular endurance 40 min 500-600
Cardio Power & Resistance Strength, power, resistance training Strength & lean muscle building 40 min 500-600
Cardio Recovery Slow paced recovery workout Recovery & flexibility 35 min 200-300
Pure Cardio & Cardio Abs Non-stop cardio workout Core strength & stamina 55 min 600-700
Core Cardio & Balance Mix of cardio and balance Coordination & core strength 40 min 400-500
Max Interval Circuit High-intensity interval training Max calorie burn & endurance 60 min 700-800
Max Interval Plyo Plyometric-based interval training Power & explosiveness 55 min 600-700
Max Cardio Conditioning Extended intense cardio Cardiovascular fitness 50 min 600-800
Max Recovery Focus on muscle recovery Muscle repair & growth 47 min 300-400
Insane Abs Intense abdominal workout Core strengthening 33 min 300-400

This is just a mix-and-match of the 10 exercises that are part of this workout routine. It is based on the primary idea of intense training and recovery.

Important thing to remember when following the Insanity workout schedule:

  • This is an estimated workout routine and you’re free to plan your own Insanity routine by combining different exercises from the 10 original Insanity workouts
  • You need to rest for a week before transitioning from month 1 to month 2
  • In the recovery week, you’re required to do core cardio and balanced workouts
  • This is meant to prepare your body for the even more challenging workouts that’ll follow in the second stage

Muscle Groups Worked During the Insanity Workout

This challenging cardio program utilizes a lot of high-impact exercises. It has an essence of aerobics and focuses a great deal on building strength.

The Insanity workout builds your core muscles, so get ready for rock-hard abs. The plyometric exercises will help you build powerful legs and glutes. You will also be working out your back and upper body. Do make sure that you’re wearing comfortable gym shorts to ensure comfort and flexibility.

This regime greatly improves your cardiovascular fitness and helps you lose weight.

Who Should Do It?

  • The Insanity workout demands a high level of energy and strength, making it daunting for beginners.
  • It is ideal for those already in shape and looking to elevate their fitness level.
  • The program costs $120, with no additional equipment expenses so its great for those are seriously about investing in their fitness.
  • You can perform the workouts anywhere with video playback capability so its good for people looking for no-gym workouts.
  • The only requirement is your bodyweight and a distraction-free space to exercise intensely.
  • And, it’s good for anyone who wants to notch up their fitness and go from beginner to pro.

Make sure you’re wearing the right kind of workout clothes during your Insanity workout routine!

Key Takeaways

This program is definitely not for newbies. Regardless of your new found passion to get into shape, high impact and intensity workouts come with a greater risk of injury. There are numerous workouts you can do to stay fit such as calisthenics or dance steps that are more beginner-friendly.


How effective is Insanity workout?

The Insanity workout is extremely effective in helping you burn calories. Some people claim that it helps them burn up to 1000 calories per workout. This workout is effective in promoting cardiovascular fitness, athletic performance and muscular endurance. It also builds your strength and gives you muscle toning and definition. However, its effectiveness also depends on how well you eat and your other daily habits such as walking or meditating. Overall, it is an advanced HIIT program and is not recommended for complete newbies.

Is Insanity a HIIT program?

Yes, Insanity workout is part of HIIT program. This is because it involves extremely intense exercises with short resting periods between each exercise. This program aims to help you push your limits in a short span of time. This workout gets your heart rate up and your blood pumping throughout your body so rest assured, you will be sweating like crazy.

Is it OK to do insanity everyday?

Yes, it’s okay to do Insanity workout every day. Insanity workout program is a 60 day workout routine, where you’re required to do a combination of the 10 exercises 6 days a week. However, you’re only recommended to do these workouts consistently for 60 days – and must take a break afterwards. This program is also for people who already have a basic fitness level, not complete amateurs.

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