Insanity Workout Schedule: The Ultimate Guide!

Insanity Workout Schedule

If you like high-performance training and want to overcome a challenge, the Insanity Workout Schedule is the plan you were searching for.

It is a home fitness program created by Shaun T. Beachbody released in 2009 as a DVD collection. It is composed of high-intensity aerobic exercises to burn body fat.

This training lasts 63 days. There is a specific exercise for each day, although some of them repeat several times in a week. The difficulty increases as the weeks pass. 

The second month is more intense than the first, and the sessions last longer.

The combination of exercises allows you to work all the muscle groups in your body: abdominals, chest, shoulders, arms, legs, and glutes.

Some movements work several muscles at once.

The key to the Insanity Workout Schedule is fast repetitions without rest, moving from one exercise to another.

This is what generates aerobic endurance and fat loss

The motivation given by the creator of Insanity is indispensable to carry out the training.

Besides, you have to be 100% committed to face this challenging program, because there is no other way you can get through this fitness program. 

Who is Shaun T? 


Shaun T is a dancer, choreographer, businessman, motivational speaker, and fitness trainer. He was born in New Jersey in 1978 and earned a bachelor’s degree in Science of Sports from Rowan University.  

After he graduated, he moved to Los Angeles. There he worked as an aerobics instructor and taught fitness classes in several places. Also, as a dancer, his essential work was with the singer Mariah Carey.  

He became famous for the videos of the Hip Hop Abs (2007) and Insanity Workout Schedule (2009) training programs. 

What is Beachbody?


Beachbody is a multi-level marketing company founded in California in 1998. This company produces and markets videos about different types of home training and dietary supplements.

This company to conduct home training programs contacted Shaun T. in 2003. He has several successful products with this firm, such as Focus T25 (2013), Cize (2015), Transform 20, and others.  

Insanity Workout Schedule Pros and Cons


No fitness training program is perfect. This program may affect you negatively in some way, and not benefit you as you wish.

All exercises have their upside and downside, so you should not start a demanding type of training like this without evaluating it.

Insanity Workout Schedule Pros

   1. This program uses a minimum of equipment.

   2. This training provides gains on almost the entire body.

   3. Insanity Workout Schedule is ideal for fat burning and muscle toning. 

   4. It is the perfect plan for working on cardiovascular endurance. 

   5. It has a complete structure

   6. You can adopt the nutrition guide that accompanies this training permanently.

Insanity Workout Schedule Cons

1. The program focuses more on exercising the low part of the body, even though it affects the whole body.

2. The Insanity Workout Schedule does not help build muscle.

3. It can be risky for people with no high-intensity training experience. 

4. It is more suitable for fit people.

5. People with bone or joint issues shouldn’t perform this training or consult a physician before doing it.

Insanity Workout Schedule


Insanity Workout Plan

Below, you can see how the schedule of this program is.

There are detailed daily exercises that you must do every day. You can also see how the difficulty increases, and the training time is longer.

Week 1

  • Day 1: Fit Test (30 minutes)
  • Day 2: Plyometric Cardio Circuit (40 minutes) 
  • Day 3: Cardio Power and Resistance (40 minutes) 
  • Day 4: Cardio Recovery (35 minutes)
  • Day 5: Pure Cardio (40 minutes) 
  • Day 6: Plyometric Cardio Circuit (40 minutes)
  • Day 7: Rest Day

 Week 2 

  • Day 1: Cardio Power and Resistance (40 minutes)
  • Day 2: Pure Cardio (40 minutes)
  • Day 3: Plyometric Cardio Circuit (40 minutes)
  • Day 4: Cardio Recovery (35 minutes)
  • Day 5: Cardio Power Resistance (40 minutes)
  • Day 6: Pure Cardio and Cardio Abs (40 and 20 minutes)
  • Day 7: Rest Day

Week 3

  • Day 1: Fit Test (30 minutes)
  • Day 2: Plyometric Cardio Circuit (40 minutes)
  • Day 3: Pure Cardio and Cardio Abs (40 and 20 minutes)
  • Day 4: Cardio Recovery (35 minutes)
  • Day 5: Cardio Power and Resistance (40 minutes)
  • Day 6: Plyometric Cardio Circuit (40 minutes)
  • Day 7: Rest Day

Week 4

  • Day 1: Fit Test (30 minutes) 
  • Day 2: Cardio Power and Resistance (40 minutes)
  • Day 3: Plyometric Cardio Circuit (40 minutes)
  • Day 4: Cardio Recovery (35 minutes)
  • Day 5: Pure Cardio and Cardio Abs (40 and 20 minutes)
  • Day 6: Plyometric Cardio Circuit (40 minutes)
  • Day 7: Rest Day

Recovery Week: Week 5

  • Day 1: Pure Cardio & Cardio Abs (40 and 20 minutes)
  • Day 2: Core Cardio & Balance (40 minutes)
  • Day 3: Core Cardio & Balance (40 minutes)
  • Day 4: Core Cardio & Balance (40 minutes)
  • Day 5: Core Cardio & Balance (40 minutes)
  • Day 6: Core Cardio & Balance (40 minutes)
  • Day 7: Fit Test (30 minutes)

Week 6

  • Day 1: Max Interval Circuit (60 minutes)
  • Day 2: Max Interval Plyo (55 minutes)
  • Day 3: Max Cardio Conditioning (50 minutes)
  • Day 4: Max Recovery (50 minutes)
  • Day 5: Max Interval Circuit (60 minutes)
  • Day 6: Max Interval Plyo (55 minutes)
  • Day 7: Rest Day

Week 7

  • Day 1: Max Cardio Conditioning (50 minutes)
  • Day 2: Max Interval Circuit (60 minutes)
  • Day 3: Max Interval Plyo (55 minutes)
  • Day 4: Max Recovery (50 minutes)
  • Day 5: Max Cardio Conditioning & Cardio Abs (50 and 20 minutes)
  • Day 6: Core Cardio and Balance (40 minutes)
  • Day 7: Fit Test (30 minutes)

Week 8

  • Day 1: Max Interval Circuit (60 minutes)
  • Day 2: Max Interval Plyo (55 minutes)
  • Day 3: Max Cardio Conditioning & Cardio Abs (50 and 20 minutes)
  • Day 4: Max Recovery (50 minutes)
  • Day 5: Max Interval Circuit (60 minutes)
  • Day 6: Core Cardio & Balance (40 minutes)
  • Day 7: Rest Day

Week 9

  • Day 1: Max Interval Plyo (55 minutes)
  • Day 2: Max Cardio Conditioning & Cardio Abs (50 and 20 minutes)
  • Day 3: Max Interval Circuit (60 minutes)
  • Day 4: Core Cardio & Balance (40 minutes)
  • Day 5: Max Interval Plyo (55 minutes)
  • Day 6: Max Cardio Conditioning & Cardio Abs (50 and 20 minutes)
  • Day 7: Fit Test (30 minutes)

Insanity Workout Schedule Exercises


The exercises that make up this program are the key to its effectiveness.

The combination of all these high-intensity exercises will push your body to its limits. Your body will inevitably burn off the extra fat. Your muscles will end up more defined than ever after this workout.

Strength and endurance exercises, all types of cardio, interval training elements, and jumping exercises (plyometrics) converge here. Besides, there are exercise movements. 

Insanity movements

Some of the moves of the Insanity Workout Schedule you must do: Switch kicks, Power jacks, Power knees, Power jumps, Globe jumps, Suicide Jumps, Push-up jacks, and Low plant oblique.  

It is necessary to acquire the DVD collection to better detail the calendar, exercises, and movements of this program. You can also buy the videos through the website of the company that produces them.

Insanity Workout Schedule Diet


Insanity Workout Diet

Incredible as it may seem, diet is more important than exercise. What you need is a balanced nutritional plan that feeds the body for the demands of training but also leads to a caloric deficit for weight loss.

The body’s source of fuel is food. That must always be on your mind. The food we consume can mean many things to us, but mainly it is fuel.  

A nutrition guide accompanies the exercise program. It is not a strict diet, but recommendations for healthy eating. You should be strict about the number of calories you eat a day. 

It depends on each person, but the range is between 1,500 and 2,500 calories per day. That is why you should measure the proportions of your meals.

The second month’s feeding:

In the second month of training, you should increase your caloric intake. Therefore, you can ensure that you nourish your body. the recommendation is to add complex carbohydrates to meet your new caloric needs,

How many times do you have to eat a day?

You must time your meals during the Insanity Workout Schedule.

Most people say that eating a small meal an hour before training works well for them. You should not train immediately after eating because the body’s energy focuses on digestion. 

The recommendation is to eat three hours before training. However, you should see how you feel about it and decide what is best for you. Each person reacts differently to the diet and exercises in this program.

You have to eat five times a day:

– Meal 1: breakfast

– Meal 2: mid-morning snack

– Meal 3: lunch

– Meal 4: the afternoon snack

– Meal 5: dinner

What should you eat?

Here are some sample recipes you can eat during this exercise program. There are many options. This nutrition plan fun and healthy at the same time.  

All meals recommended in the nutrition guide have 40% protein, 40% carbohydrates, and 20% healthy fats.

All these meals are worth 300 and 400 calories. To complete your calorie count, you must consume a Food Block. The Food Block can be one cup of skim, almond, rice, or soymilk (100 calories), or banana with peanut butter (200 calories).

Breakfast examples:

  • Fruit and cottage cheese
  • Bagel and lox
  • Berry protein smoothie
  • Egg white and fruit plate
  • Oatmeal

Mid-morning snack examples:

  • Protein omelet
  • Vanilla berry protein shake
  • Yogurt bowl
  • Turkey BLT
  • Deli sandwich

Lunch examples:

  • Grilled chicken salad
  • Sushi
  • Shakeology
  • Roast Beef Sandwich
  • Black Bean Soup and half sandwich
  • Teriyaki grilled tuna

Afternoon snack examples: 

  • Sashimi
  • Insanity special sandwich with nut butter and jelly
  • Tuna salad in a tomato
  • Turkey chili
  • Shrimp cocktail platter 
  • Rotisserie chicken and salad 

Dinner examples:

  • Baked cod with steamed carrots and cauliflower
  • Chicken meatballs
  • Steak with broccoli
  • Grilled salmon with asparagus
  • Pasta with seafood marinara

What about drinks?

Dehydration can be recurrent in this type of high-intensity exercise. Headaches and lack of energy are symptoms of this condition. 

Therefore, you must never forget to drink water. 8-10 glasses of water per day are the first rule you have to follow. Your body will appreciate it. 

It is necessary to avoid the consumption of alcohol. Alcoholic beverages are high in calories and have no nutritional value. In a diet and exercise plan like this, alcohol can become an enemy.

You also should avoid soda, diet sodas, energy drinks, fruit juices, and sweetened beverages. Moreover, if you drink coffee or tea, try to avoid sugar and cream.  

Sleeping hours 

It is crucial to remember this point. When we are taking our body to extreme conditions, we must not forget that it is indispensable to give it the necessary rest.

You must sleep for 7 or 8 hours minimum. If you find it impossible to sleep this amount of time during the night, then you should resort to a good nap at some time during the day.

If you do not follow this rule, your body will not function well, and the training will not give you the expected results. It may even cause you to start suffering some physical consequences.

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