Intent of Fitness Program

The Insanity fitness program is intended as a high level total body workout program. Like other at-home fitness programs, it combines cardiovascular exercises with strength training. However, unlike most other fitness programs, the Insanity program is designed to be performed at high intensity to truly challenge your aerobic and anaerobic capacities.

In doing so, the Insanity fitness program promotes a high level of caloric expenditure while increasing lean muscle mass development and improving overall body strength. The program is designed to be performed by virtually anyone without severe physical limitations, and will produce rapid and solid health and fitness results within a short period of time, even for those who are at a less-than-optimal level of physical conditioning.

The Insanity fitness program includes the following items:

• Dig Deeper & Fit Test - Beginner Workout
• Plyometric Cardiovascular Circuit Workout
• Cardiovascular Power & Resistance Workout
• Cardiovascular Recovery & Max Recovery Workout
• Pure Cardiovascular & Abs Workout
• Cardiovascular Abs Workout
• Core Cardiovascular & Balance Workout
• Max Interval Circuit Workout
• Max Interval Plyometrics Workout
• Max Cardiovascular Conditioning & Abs Workout
• Elite Nutrition Plan
• Fitness Guidebook
• Workout Calendar

Primary Areas Worked

The Insanity fitness program combines cardiovascular, plyometric, strength and resistance exercises into the overall workout routine, and is designed to promote safe and effective weight loss, improve cardiovascular endurance, increase lean muscle mass and strength, and improve coordination, balance and flexibility.

The cardiovascular workouts are designed as exercise sequences that are intended to initially elevate your heart rate, and thereafter keep it elevated to promote a high caloric expenditure while improving your overall cardiovascular endurance and capacity. You will perform exercises such as suicides, scissor runs, wide football sprints and switch kicks. Additional exercises include the pedal, which will have you performing two lunges in between small sprints, while the suicide jumps will have you squatting down, jumping back for a push up and then standing up to do it all over again. Each sequence of movements is performed for 1 minute each and is designed to truly tax your cardiovascular system.

The Cardiovascular Power & Resistance workout is similar in intensity. This specific exercise routine will have you begin with jogging in place before getting into the more intense exercises. The exercises include power jacks and log jumps that will have you overloading your thigh and abdominal muscles while your cardiovascular system tries to keep up with the pace. You will also perform a few other exercises that are part of the warm up series, which is rather intense by itself, before getting into a 20-minute primary session in which new exercises are performed. Each exercise series will be performed for 2 minutes each, with 3 total sets. After each set, the sequence gets faster and more intense. The intent is to really force your body to work near its maximum cardiovascular capacity while overloading all of your major muscle groups.

The Max Interval Plyometrics exercise routine combines two exercise components. The first exercise component incorporates interval training in which you will be alternating between high intensity mini sessions separated by 30-second water breaks. Each mini session consists of three rounds, with the pace and intensity being increased after each round. Within these sessions you will be performing various plyometric exercises such as squat push ups, power jumps and floor hops. The plyometric exercises are designed to improve your ability to perform powerful muscular movements. These types of exercises will improve your neuromuscular system, resulting in more rapid contractions, greater explosive power and better elastic ability.

The second exercise component incorporates cardiovascular training and is designed to maintain an elevated heart rate, improve cardiovascular endurance, burn a high number of calories and promote weight loss. Your level of coordination, balance,and flexibility will be developed as well.

Program Length/Frequency

Each workout program ranges from 30 to 80 minutes in length. Although the Insanity fitness program is designed as a high intensity body transformation fitness program, the workouts are not as long as with the similar P90X exercise program. However, each Insanity workout is designed to challenge your determination and ability to maintain a high level of physical intensity over an extended period of time.

The fitness guide and workout calendar outline a 2-month schedule that shows exactly what workout you should perform each day and how you should progress over the course of the entire fitness program. The Insanity fitness program is an at-home DVD-based fitness program, so it can be performed whenever you have time.

Effectiveness/Results of the Program

The Insanity fitness program is first and foremost a high intensity cardiovascular exercise program. If you perform the exercise routines at the intended intensity and adhere to it for the 2-month schedule, you may be surprised by the positive results. The intensity level required to perform the Insanity fitness program is challenging enough to give most individuals a solid cardiovascular workout that will lead to significant improvements in cardiovascular capacity. This in turn will create an environment in which your body is burning a large number of calories, and produce a reduction in excess body weight, a lower body fat percentage, and an overall slimmer and more toned body.

The Insanity fitness program also contains high tempo plyometrics and body resistance exercises that will promote gains in lean muscle mass and strength for all major muscle groups. If you are not used to performing body resistance exercises and explosive jumps, squats and similar exercise movements, you will see even greater results than are typical for individuals who strength train on a regular basis.

Equipment/Space Requirements

The Insanity fitness program does not require any additional equipment, resistance bands or dumbbells. However, it is best to purchase a quality exercise mat for the ground moves. In addition, it is recommended that you wear clothing that fits comfortably and that you have plenty of water nearby, because you will sweat profusely with this program.

You should allow yourself a bit more space to comfortably perform the Insanity fitness program in comparison to more casual fitness programs, as you will be performing a few side-to-side movements that require a great deal of movement.

Physical Requirements

It is very important that you consult your medical professional and obtain a physical check-up before beginning the Insanity fitness program. The Insanity fitness program is intense and does involve plyometrics, so it may be difficult for some individuals to perform. In addition, the program may be too difficult for those who are just beginning an exercise regimen, or for those who are extremely sedentary and overweight.

Ideally, the Insanity fitness program is best suited for those who are prepared to work hard, do not have any chronic ailments, and want to achieve excellent overall total body results.

Support

The Insanity fitness program is part of the Beachbody fitness product line. For this reason, customer support is excellent and includes the following features:

• Online FAQ sections
• 24/7 telephone line
• Online email customer service
• Live chat
• Online message board

Cost

The Insanity fitness program costs $ 119.85, which can be paid over three monthly payments. An additional $ 24.95 is required for shipping and handling. For this price, you will receive 10 well-designed and thorough workouts that will seriously challenge your current fitness level.

For individuals that enjoy exercising at an aggressive level, the Insanity fitness program is definitely an excellent fit. The only other item that you may need to purchase is an exercise mat, if you do not already own one. Aside from that, the Insanity fitness program includes everything you will need to begin your total body transformation, making it an excellent value for the money.