The Insanity workout.
The mere suggestion of it sounds crazy, right?
But is this full-body, cardio and strength training workout worth your attention?
In this article, we’re going to look at where the insanity workout originates. We’ll discover the benefits and the drawbacks. And we’ll look at how it compares to our other limit-pushing fitness class – P90X.
So, let’s get started.
What is the Insanity workout?
In a nutshell, Insanity is a mixture of bodyweight exercises and a form of high intensity interval training (HIIT) called Max Interval Training.
Although it’s an advanced workout it requires no equipment. You use your own bodyweight as a means of resistance.
Insanity is dubbed, “the hardest fitness program ever put on DVD”. And it claims to be able to burn 1,000 calories in an hour.
Do we have your attention, yet?
Where does the Insanity workout come from?
Insanity was created by fitness instructor and choreographer, Shaun T, back in 2009. He wanted to create a program that maximises calorie burn, boosts endurance and builds lean muscle. Without equipment.
As with P90X, the Insanity workout is also part of the Beachbody stable.
Does Insanity work?
As with other “groundbreaking” body transformation programs, Insanity has many advocates. Experienced fitness coaches among them.
A quick Google search will detail plenty of success stories. And, of course the customary before and after shots.
But why does it work?
Well, it uses a form of HIIT known as ‘Max Interval Training’.
You’ll note the use of another word of the extreme variety – ‘Max’. They’re very popular in these body transformation programmes.
What these extreme words do, is leave you in no doubt as to what’s coming.
Anyway, in traditional HIIT, you exercise at an intense pace for a short period of time, then rest for the same amount of time or longer.
With Max Interval Training you work as hard as you can for 3-minute intervals, with 30-second rest periods in between.
Little wonder you can burn up to 1,000 calories in an hour, eh?
When you combine that with strength exercises, you can begin to see why it works. And why your body may be unrecognisable a few months down the line.
It is, however, not for those faint of heart.
4 Benefits of the Insanity Workout
Maximum calorie burn: You’ll be doing explosive movements and intense cardio intervals. So you’ll torch calories at a rapid pace and achieve your goals more efficiently.
Improved cardiovascular health: The Insanity workout is somewhat relentless. Hence, it pushes your heart and lungs to their limit. That results in better cardiovascular endurance and stamina over time.
Body transformation: You’ll perform bodyweight exercises that target multiple muscle groups simultaneously. So you’ll gain lean muscle while improving your overall strength and agility. Nice.
Efficient workouts: Going all-out means maximum results in less time. Enough said.
What are the drawbacks of Insanity?
The Insanity workout does offer a multitude of benefits. But only if you can handle it.
It’s certainly not for everyone and there are some potential drawbacks to consider:
Its high impact: Insanity uses plyometrics and rapid movements. So it can put stress on your joints and increase risk of injury. Particularly if you have existing joint issues or related conditions.
It’s very demanding: If you’re a beginner or you have low fitness levels, Insanity may overwhelm you. Listen to your body. It usually knows best.
What exercises do you do in an Insanity workout?
There are a few key moves that play a pivotal role in the effectiveness of the Insanity programme. These are they…
High Knees – This is a cardio exercise where you run on the spot while lifting your knees as high as possible.
Power Jumps – These are explosive plyometric movements. You jump up as high as you can, reaching upward. Then you land softly into a squat position.
Burpees – Now, you’ve heard of these. Burpees combine a squat, a plank, a push-up, and a jump. You start in a standing position and squat down. Then you kick your feet back into a plank position, do a push-up, jump your feet back in, and explosively jump up into the air. Bye bye calories.
Suicide Drills – There’s another one of those extreme words! Suicide drills are common in football or basketball training. They involve a series of quick sprints back and forth across a designated space.
Mountain Climbers – Another dynamic exercise that will target your core. You start in a plank position and alternately bring each knee towards your chest. Core blimey!
Ski Jumps – Hmmm… This one sounds more fun. You basically jump from side to side. It’s meant to be similar to skiing down a slope. Although you’d no doubt prefer the Swiss Alps.
Power Push-ups – Wait a minute, aren’t push ups enough? Nope. Not if you’ve gone ‘Insane’. These are a variation of a traditional push-up, where you explode off the ground and lift your hands momentarily at the top of each rep. Ouch.
Switch Kicks – These are a kickboxing-inspired move. You alternately kick each leg forward while standing. Again your core will come into play as well as your lower body muscles.
Globe Jumps – Another challenging plyometric exercise. This time you jump in a circular motion (what?), landing softly with each rotation.
Plank Punches – These aren’t as brutal as they sound. They’re a core-strengthening exercise performed from a plank position. You alternately punch forward with each arm while you (try to) maintain stability.
And rest.
Insanity vs P90X
As we alluded to earlier, both of these workouts emanate from the Beachbody stable. So is there really any difference?
Actually, yes. There are a few subtle differences.
Let’s take a look.
Insanity
Has an emphasis on high-intensity cardio and bodyweight exercises.
Designed for maximum calorie burn and cardiovascular endurance.
Intense, time-efficient workouts without equipment.
P90X
Incorporates a mix of resistance training, cardio, and flexibility exercises.
Focuses on muscle building, strength gains, and overall fitness improvement.
Requires equipment (dumbbells, resistance bands, pull-up bar etc.)
Still not sure?
We hear you. The Insanity workout isn’t a walk in the park – or even a jog for that matter.
If you’re not quite ready, there is one exercise you might want to try in the meantime, though. It’s an exercise that fitness guru, Shaun T, describes as his go-to move. For those times when you’re not up for a full workout.
What is it?
The Push-up Plank.
Say, what?
OK. We know this sounds a little like that Peter Kay “Cheese and Cake” moment—but hear us out.
If you’ve ever seen photos of Shaun T during the period when Insanity was launched, you’ll know he’s a well-built chap.
The phrase ‘washboard abs’ is almost an insult.
So if he says, “this move will change your life,” we’re listening.
According to Shaun, combining the plank with a push-up takes the exercise to a whole new level.
Here’s how to do it…
The Push-up Plank
Get into the plank position – lie on the floor, bend your elbows 90° and rest your weight on your forearms. Make sure your elbows are shoulder-width apart and your feet are hip-width apart. Your body should be in a straight line from head to feet.
Hold the position – Do the plank for as long as you can. As you get stronger, you’ll be able to do it for longer.
Now, here’s the fun (and challenging) bit…
Gradually add in the push-ups – once you can hold the plank for at least two minutes, introduce the push ups. Aim to hold the plank for five minutes at a time and do 100 push-ups.
Ahem.
We never said it was easy.
Insanity class at Kidsgrove Sports Centre
Up for the challenge?
At the moment, we have just the one Insanity class per week here at the Centre. And, as there’s only one, it’s very popular. So get your skates on if you want to try it.
At the time of writing, this class takes place on:
- Wednesday at 5:15pm
Please check our classes timetable to be sure of times and availability.
This is YOUR Sports Centre, people.
Come and #bepartofit
