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Health Insanity Workout Schedule, Benefits, Precautions & more

Insanity Workout Schedule, Benefits, Precautions & more

By manisha   

Insanity workout schedule is a complete body workout that requires no gym or equipment. These exercises can be done right at home using your own body weight. The Insanity Workout Programme is based on”MAX interval training” concept. Traditional interval training asks one to exercise at a very intense pace for a short period of time, and then take rest for longer periods in between. MAX Interval Training method asks one to exercise intensely for a period of 3 minutes with only 30 seconds as resting periods in between. Insanity workout starts with some warm-up exercises which involve jogging, jumping side to side, jumping jacks, kicking moves done back to back along with a few minutes of stretching. Insanity Workout is basically a 60-day workout regimen where your workout schedule is changed every week. In the very first month, you have to perform five intense workout exercises. The workout routine for the first month includes exercises like The Fit Test, Cardio Power and Resistance, Pure Cardio, Plyometric Cardio Circuit and Cardio Recovery. In the next month, four other intense workout exercises are introduced into the routine that includes MAX Interval Circuit, MAX Interval Plyometrics, MAX Recovery and MAX Cardio Conditioning. These exercises are just complicated variations of some regular exercises which makes them even more intense. A proper chart is followed to perform the insanity workout schedule.

Insanity Workout Schedule, Benefits, Precautions & more

Insanity Workout Schedule, Benefits, Precautions & more



Insanity Workout Schedule
Benefits Of Insanity Workout Schedule
Precautions
FAQs
Reference

Insanity Workout Schedule

Insanity Workout Calendar Month 1

  • Week 1
Day Weekday Exercise Time period
Day 1 Monday Dig deeper and insanity fit test For approximately 30 minutes
Day 2 Tuesday Plyometric Cardio circuit For approximately 40 minutes
Day 3 Wednesday Cardio Power and Resistance For approximately 40 minutes
Day 4 Thursday Cardio Recovery For approximately 35 minutes
Day 5 Friday Pure Cardio For approximately 40 minutes
Day 6 Saturday Plyometric Cardio Circuit For approximately 40 minutes
Day 7 Sunday Rest day
  • Week 2
Day Weekday Exercise Time period
Day 1 Monday Cardio Power and Resistance For approximately 40 minutes
Day 2 Tuesday Pure Cardio For approximately 40 minutes
Day 3 Wednesday Plyometric Cardio Circuit For approximately 40 minutes
Day 4 Thursday Cardio Recovery For approximately 35 minutes
Day 5 Friday Cardio Power and Resistance For approximately 40 minutes
Day 6 Saturday Pure Cardio and Cardio Abs For approximately 60 minutes
Day 7 Sunday Rest day
  • Week 3
Day Weekday Exercise Time period
Day 1 Monday Insanity Fit Test For approximately 25 minutes
Day 2 Tuesday Plyometric Cardio Circuit For approximately 40 minutes
Day 3 Wednesday Pure Cardio and Cardio Abs For approximately 60 minutes
Day 4 Thursday Cardio Recovery For approximately 35 minutes
Day 5 Friday Cardio Power and Resistance For approximately 40 minutes
Day 6 Saturday Plyometric Cardio Circuit For approximately 40 minutes
Day 7 Sunday Rest day
  • Week 4
Day Weekday Exercise Time period
Day 1 Monday Pure Cardio and Cardio Abs For approximately 60 minutes
Day 2 Tuesday Cardio Power and Resistance For approximately 40 minutes
Day 3 Wednesday Plyometric Cardio Circuit For approximately 40 minutes
Day 4 Thursday Cardio Recovery For approximately 35 minutes
Day 5 Friday Pure Cardio and Cardio Abs For approximately 60 minutes
Day 6 Saturday Plyometric Cardio Circuit For approximately 40 minutes
Day 7 Sunday Rest day
  • Recovery Week
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Day Weekday Exercise Time period
Day 1 Monday Core Cardio and Balance For approximately 40 minutes
Day 2 Tuesday Core Cardio and Balance For approximately 40 minutes
Day 3 Wednesday Core Cardio and Balance For approximately 40 minutes
Day 4 Thursday Core Cardio and Balance For approximately 40 minutes
Day 5 Friday Core Cardio and Balance For approximately 40 minutes
Day 6 Saturday Core Cardio and Balance For approximately 40 minutes
Day 7 Sunday Rest day

Insanity Workout Calendar Month 2

  • Week 5
Day Weekday Exercise Time period
Day 1 Monday Insanity Fit Test and MAX Interval Circuit For approximately 85 minutes
Day 2 Tuesday MAX Interval Plyometrics For approximately 55 minutes
Day 3 Wednesday MAX Cardio Conditioning For approximately 50 minutes
Day 4 Thursday MAX Recovery For approximately 50 minutes
Day 5 Friday MAX Interval Circuit For approximately 60 minutes
Day 6 Saturday MAX Interval Plyometrics For approximately 55 minutes
Day 7 Sunday Rest day
  • Week 6
Day Weekday Exercise Time period
Day 1 Monday MAX Cardio Conditioning For approximately 50 minutes
Day 2 Tuesday MAX Interval Circuit For approximately 60 minutes
Day 3 Wednesday MAX Interval Plyometrics For approximately 55 minutes
Day 4 Thursday MAX Recovery For approximately 50 minutes
Day 5 Friday MAX Cardio Conditioning For approximately 70 minutes
Day 6 Saturday Core Cardio and Balance For approximately 40 minutes
Day 7 Sunday Rest day
  • Week 7
Day Weekday Exercise Time period
Day 1 Monday Insanity Fit Test and MAX Interval Circuit For approximately 85 minutes
Day 2 Tuesday MAX Interval Plyometrics For approximately 55 minutes
Day 3 Wednesday MAX Cardio Conditioning and Cardio Abs For approximately 70 minutes
Day 4 Thursday MAX Recovery For approximately 50 minutes
Day 5 Friday MAX Interval Circuit For approximately 60 minutes
Day 6 Saturday Core Cardio and Balance For approximately 40 minutes
Day 7 Sunday Rest day
  • Week 8
Day Weekday Exercise Time period
Day 1 Monday MAX Interval Plyometrics For approximately 55 minutes
Day 2 Tuesday MAX Cardio Conditioning and Cardio Abs For approximately 70 minutes
Day 3 Wednesday MAX Interval Circuit For approximately 60 minutes
Day 4 Thursday Core Cardio and Balance For approximately 40 minutes
Day 5 Friday MAX Interval Plyometrics For approximately 55 minutes
Day 6 Saturday MAX Cardio Conditioning and Cardio Abs For approximately 70 minutes
Day 7 Sunday Insanity Fit Test For approximately 25 minutes

Benefits Of Insanity Workout Schedule

Intense fitness regime provides some really great benefits like:

  • It helps in making your cardiovascular system or your heart more fit. These exercises can also help you in decreasing the risk of developing cardiovascular diseases.
  • Insanity workout schedule is not at all boring for most women. It’s an interesting concept in which workouts alternate and change every day. This simply means that you will never ever think of ending up performing insanity workout regimen.
  • These workouts can be done right at your home as they do not require any equipment, unlike most other fitness programs.
  • The diet or the nutritional plan which you have to follow during these 60 days keep a check on your optimum food intake in terms of servings and nutritional value.
  • Performing different fitness exercises every day helps a lot in building stronger muscles.
  • Insanity workout schedule allows you to burn calories along with supporting the growth and development of your muscles at a quicker pace. This is all possible due to the highest level of intensity offered by the program.

 

Precautions

  1. It is always advised to perform some warm-up exercise for nearly ten to fifteen minutes before beginning any workout session.
  2. It is advised to wear loose-fitting clothes while performing these exercises. Loose fitting clothes allow the free movements of joints of legs and arms.
  3. You should always give rest to your body after doing these exercises.
  4. You should also do some stretching exercise for at least ten minutes after doing the workout as it helps in reducing soreness and aids recovery time.
  5. You should not drink ice water, which means you should only drink plain water, after the workout.
  6. You should be vigilant while selecting how much intense you are going to make your insanity workout exercises. If you cannot do the exercise at great intensity then it is wise to start the workout session at a moderate pace, to allow your body to warm up adequately.
  7. One should emphasize on the good and right posture to avoid injuries related to poor technique. Performing the exercises using correct technique also makes sure that you will be using the correct muscles, which will eventually reduce the chances of injury.
  8. Avoid doing insanity workout if you have neck, lower back or elbow issues.
Insanity Workout Schedule, Benefits, Precautions & more

Insanity Workout Schedule, Benefits, Precautions & more


Frequently Asked Questions

Question:  How much time should I dedicate to the workout in a week to feel the benefit of Insanity?

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Answer:  To feel the benefit of insanity, you should initially at least go twice per week or maybe three times a week. After some days of performing regular exercise your body adapts to it and after that, you can dedicate as much as time you want.

Question:  All The Insanity Workouts Which I Perform Should Be of High Intensity?

Answer:  NO, this is not a fact. It is good if you can perform your workout at high intensity to achieve the desired goals. But it should be always kept in mind that you should never exhaust yourself in order to get the results quickly. You should follow your own pace. Once you get comfortable with the exercises only then you can increase the repetitions and the intensity. Increasing the intensity level beyond your tolerance can lead to some serious injuries.

Question:  Does insanity workout really help in burning a lot of calories in few hours?

Answer:  Yes, it surely helps. A number of calories burnt is more with insanity because you give very less time to your body to recover.  You rest only for 2 – 3 seconds before moving to the next repetition. This intense schedule of insanity workout makes you sweat a lot and makes your calories to burn vigorously.

Question:  Can I eat before Insanity?

Answer:  Yes. You are allowed to eat anything before insanity. But you should try to focus more on eating the carbs because that is the only thing that will get you through Insanity.

Question:  Can I eat after Insanity?

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Answer:  Yes. You can have a big chicken and salad about an hour afterward the insanity. White meat, Turkey or rabbit are also some good options.

Question:  How does insanity helps me in building up the muscles even when I am not using any equipment?

Answer:  Insanity is a high – intensity interval programme which aims at giving you a lean body mass by using gravity (plyometric) and bodyweight exercises. This is how insanity helps you in building muscles without using any equipment.

Question:  What should be done if I miss my exercise for a couple of days due to some work?

Answer:  It’s not a big deal if you miss a few days. All you need to do is jump back into your program from where you left off. If you’ve missed more than five days, then you should start with a slow pace for first few days but after that, you can ramp up little by little to get back to the pace from where you left off.

Question: How many hours in a day I should dedicate to sleep during the Insanity workout?

Answer: There are no as such recommended hours for sleep during insanity. The amount of rest your body needs truly depends on how stressed you are, how much intense physical activity you do other than Insanity, do you go for a massage from time to time? But it is always stated by the physicians that our body requires a sleep of at least 7 – 8 hours in a day. Sleep greatly helps in easing the cramps and strains in the muscles and ligaments. It gives time to the body to relax and rejuvenate.

Question: What can I expect to look like after the Insanity program?

Answer: Your looks after the Insanity program completely depends on your current physique. But you can at least expect nicely defined arms and shoulders, flat and sculpted chest, tightened abdominal area, tight and very well defined calf muscles, and of course very tight thighs and butt. Insanity workout will definitely give you a lowered body fat percentage too.

 

Reference

Wikipedia page on Physical exercise

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