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Insanity Workout Schedule

Nowadays, with a sudden awareness about doing a workout to increase one’s immunity. Home workouts are gaining more popularity among the youth and even the elder community. If you have done some research before, you must have known that insanity is one of the best in business.
Like their name, they have an insane workout schedule that you can do in your home.

Insanity workout schedule uses a new type of training technique known as “max interval training”. For most of the new user, it is still pretty unknown term. In Max interval training we perform high-intensity training for 3 minutes straight. After having a HIIT session we take a break of 30 sec to rejuvenate ourself. On the other hand, In traditional interval training, we exercise at a very intense pace for a short period of time and then rest for longer periods. The main purpose to burn our fat.

Max interval training can help us burn more than 1000 calories per hour, which is far more than the traditional method. A usual Insanity workout schedule runs for 30-60 min of HIIT exercises for 6 days and 1 day of rest. In addition to that, for the 1st month, it has 5 types of full-body exercises.

  • Fit Test
  • Plyometric Cardio Circuit
  • Cardio Power and Resistance
  • Cardio Recovery
  • Pure Cardio

After completion of the first month, we do a recovery for a week. So that we have a proper balance and a good recovery speed. And more importantly, prepare your body for a more intense second month.

That second month has four new workouts:

  • Max Interval Circuit
  • Max Interval Plyo
  • Cardio Conditioning
  • Max Recovery

Target Muscles with Insanity Workout Schedule 

  • Core: Yes. The program’s Cardio Abs workout focuses on your whole core buildup
  • Arms And Shoulder: Yes. You’ll use your own bodyweight to sculpt your arms and shoulders, Moreover your whole upper body.
  • Legs: Yes. Insanity uses a technique called plyometrics, which features hopping and jumping exercises borrowed from sports like basketball, skiing, and boxing to tone your legs.
  • Glutes: Yes. Plyometrics also strengthens the muscles of your back end and give a proper pop outlook of your glutes.
  • Back And Chest: Yes. The Insanity program is a total-body workout, so it does work the back And Chest, but it’s more targeted to lower-body muscle groups and whole chest area.

Insanity Workout Schedule Week1

Week 1Week 2
Mon: Fit TestMon: Cardio Power & Resistance
Tue: Plyometric Cardio CircuitTue: Pure Cardio
Wed: Cardio Power & ResistanceWed: Plyometric Cardio Circuit
Thu: Cardio RecoveryThu: Cardio Recovery
Fri: Pure CardioFri: Cardio Power & Resistance
Sat: Plyometric Cardio CircuitSat: Pure Cardio & Cardio Abs
Sun: RestSun: Rest
Week 3Week 4
Mon: Fit TestMon: Pure Cardio & Cardio Abs
Tue: Plyometric Cardio CircuitTue: Cardio Power & Resistance
Wed: Pure Cardio & Cardio AbsWed: Plyometric Cardio Circuit
Thu: Cardio RecoveryThu: Cardio Recovery
Fri: Cardio Power & ResistanceFri: Pure Cardio & Cardio Abs
Sat: Plyometric Cardio CircuitSat: Plyometric Cardio Circuit
Sun: RestSun: Rest

Recovery Week

  • Mon: Core Cardio & Balance
  • Tue: Core Cardio & Balance
  • Wed: Core Cardio & Balance
  • Thu: Core Cardio & Balance
  • Fri: Core Cardio & Balance
  • Sat: Core Cardio & Balance
  • Sun: Rest

Insanity Workout Schedule Week 2

Week 5Week 6
Mon: Fit Test & MAX Interval CircuitMon: MAX Cardio Conditioning
Tue: MAX Interval PlyoTue: MAX Interval Circuit
Wed: MAX Cardio ConditioningWed: MAX Interval Plyo
Thu: MAX RecoveryThu: MAX Recovery
Fri: MAX Interval CircuitFri: MAX Cardio & Cardio Abs
Sat: Max Interval PlyoSat: Core Cardio & Balance
Sun: RestSun: Off
Week 7Week 8
Mon: Fit Test & MAX Interval CircuitMon: MAX Interval Plyo
Tue: MAX Interval PlyoTue: MAX Cardio & Cardio Abs
Wed: MAX Cardio & Cardio AbsWed: MAX Interval Circuit
Thu: MAX RecoveryThu: Core Cardio & Balance
Fri: MAX Interval CircuitFri: MAX Interval Plyo
Sat: Core Cardio & BalanceSat: MAX Cardio & Cardio Abs
Sun: OffSun: Rest

See More: P90X Workout Schedule |PDF| Classic, Lean, & Doubles

FAQ About Insanity Workout Schedule

Q1. What is the cost of the course?
A. $120

Q2. Can Beginners Do it?
A. Yes/No, They’re designed for people who are already in good shape and are willing to work hard to get into even better shape. If you haven’t been exercising, this program isn’t a quick fix.

Q3. Can you do it in outdoor adventure?
AYes, just take your laptop in a park and enjoy the workout with fresh air

Q4. Do we need weight?
A. It is not mandatory but if you use weight it will add a good amount of resistance.


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