Fad workouts have come and gone since the days of Jane Fonda VHS aerobics exercise tapes. Some are good and some are pails of watery shit, so when you see a headline talking about one of them, it’s no surprise apprehension sets in. But not all of them suck. As a matter of fact, some are pretty damn good because they make it easier to hit it hard by dumbing it down and implementing some scientific-sounding shit like Max Interval Training. The Insanity Workout is one of those that falls in the “pretty damn good” bucket.
Insanity Workout creator Shaun T. pitches his product by telling the viewers they can be in the best shape of their lives in just 60 days by following the program, which includes a workout and diet. So get that into your thick skulls right off the bat; if you eat like shit, you’ll look like shit – regardless of how hard you train. Even if how you train is the Insanity Workout.
They recommend a macronutrient breakdown of 40 percent protein, 40 percent carbs and 20 percent fats. You’re probably curious why so many carbs and fat, right? Well, if you stick to the program, you’ll need that for energy since this is a real bitch to complete – even for the advanced guy. And you’ll burn off so much fat by sweating your balls off.
The Insanity Workout is more for conditioning, endurance and getting ripped rather than building up muscle mass, so you will need as many carbs as you do protein. But enough about the fuckin’ food; let’s get into the workout.
A major selling point of the Insanity Workout program is that you do not need to go to the gym or have any equipment hanging around. You will use just your body weight for resistance. It is a six-day, total body routine that takes between 30 and 60 minutes for each and there are 10 different workouts broken down over the two-month period.
If you think that sounds easy, you’ll change your mind quickly after going through one of the workouts. Doing these exercises for up to three minutes and then having a short 30-second rest period makes it an intense version of max interval training and they are compound movements, so you will be working multiple body parts in each.
While all of the exercises are difficult and get the job done, here are five that we found to be of the highest kick-ass variety:
1 – THE HEISMAN
This is like a combination of sprints and high knees (the old football drill). Start off with a hip-width stance, hop on your left foot while bringing your right knee up towards your chest. Your right arm should be going back and your left arm forward.
2 – LEVEL-1 DRILLS
Your regular every day burpees will kick your ass enough, but add this little twist to them and it goes up a few levels. Start by dropping to the floor and do a set of push-ups and super set them with floor sprints. Now is when you do a burpee.
3 – ATTACK
Shaun T has another exercise in the Insanity Workout called Jabs that begin with a wide stance with your knees bent and you alternate between left and right jabs. But with the Attack, you go down in a squat and use open hands. This will work on your balance as hard as your quads.
4 – SKI ABS
This movement combines planks with burpees and will also work your obliques like a motherfucker. Start out in a plank position and bring both feet up simultaneously towards your right shoulder in a jumping motion. Return back to the plank position and switch to the left side.
5 – MOVING PUSH-UPS
Every time you go down, separate your right arm and right leg to the side and bring them back to the starting position on the way back up. Do another to the right before doing two to the left. Keep this two-and-two progression up for the entire set.