#Insanity workout durations full#

(jump high eight times, and whip an imaginary rope under your feet, and then fall into squat position and do eight mini hops).(from a plank position, throw punches with alternating arms straight ahead).(push-up position, go down, bring one knee up to elbow at a time).(reach for sky, then shuffle back and touch the ground, then reach for sky and shuffle back forward).(hands planted as if grabbing a belt buckle, side step down into a squat, and come up with a kick, and then back).(feet together, hop from side to side, throwing a hook across your chest as you bounce down on each hop).(side stance, hop down to squat, push palm forward, switch sides).(side to side hop, bringing one foot behind the other, arms swinging across the body and up to perpendicular).(Bounce feet together, standing straight, then fall into a squat and touch opposite hand to foot).(front kick, then step back, and reach down to the touch the ground).(from a push-up position, jump your knees up one side, back, and then up the other).(simple yet brutal: eight high knees, then eight sprints, then eight floor sprints).(from a push-up, jump your knees under your chest, then leap up and grab sky).(these are rough-4 in-outs were you hike your knees in, and then4 push-up jacks where you do push-ups with legs kicked out wide).(these are brutal! Leap up high, hands over head, and tuck feet in under your butt).(straight forward front kicks to hip height).(from a squat, leap up to shoot a basketball 4 times, then hop turn around while maintaining squat to repeat).(hands out before you, mini-sprinting on tip toes, drop to a push up, then back).(go into a squat, throw a side jab low, then leap up, and throw another one high).

Not a water break by any means, but a welcome relief! You’ll also notice three exercises in the middle marked with asterixes-these are ‘recovery exercises’, and are performed at a slower pace to allow you to catch your breath. The trick? Again, it’s all about the pacing.ĭon’t burn yourself out in the five minutes-it’s preferable to keep a low, steady burn and then pick up the pace toward the end, than to flare out early and quit because you’re blown. It lasts about 30 minutes, which if you think about how intense INSANITY workouts are, and how brutal even a 15 minute workout can be, is truly insane.

The main workout is nonstop action, with no more water breaks till the very end. This is followed by another 30 second water break, and then the madness begins. This is one of those intense stretches where you have to hold lunges that are more akin to yoga poses than anything else, forcing you to keep your muscles warm and burning. 123 Heisman (side shuffle, with a high knee at each end)Īfter that you have a thirty second water break, followed by a solid, five minute stretch.Heisman (knees up, side to side, higher than hips).

Jumping Jacks (hammer these out till your arms and legs blur).The final set is about a minute and a half, and composed of slight variations on the first two: S-S Floor Hops (hands on ground, jump legs up, to side, back ).Hit the Floor (Move from side to side, reaching down to touch the floor with alternating arms).Switch Kicks (alternate front kicks with arms close to your body).High Knees – Arms Out (arms out perpendicular to body, knees rising above hips).Jump Rope S-S (pretend jump rope, hopping side to side, with hands moving in counter measure).Jumping Jacks – Arms Up (like a normal jumping jack, but with fists punching straight up into the air).The first two sets are composed of the following:

#Insanity workout durations full#

The reason it’s so short is because you’re supposed to go full throttle during this time. The first two sets are about four minutes each, and the last is about a minute and a half. There are no breaks in between, so be conservative with your first set, and go all out in your last. Like all warm ups, this one is composed of three sets, and lasts about nine minutes.