How long is insanity workout

I was also thirsty! We took water breaks during the workout, but I had sweat so much that I still felt a bit dehydrated by the end. Like a glutton for punishment, the next day I did another cardio class, but I wanted to see how it was different from the first class since it added in more resistance. We did a lot of lunges , jumping, running in place, high knees , and more cardio bursts in place. Thankfully, we had a brief rest period to stretch about halfway through.

He had us do a pushup in downward dog , which I had never done before. This basically ruined down dog for me, a pose I usually look forward to as a resting position in yoga. We also did pushups in a squat position , which felt really weird, but really good. My arms were burning halfway through the workout. The running mountain climbers just about killed my arms! There was a nice, long four-minute stretch at the end, for which I was grateful. I grunted my way through the workouts, but felt like a rock star afterward!

The program offers a well-rounded, full-body workout involving both cardio and strength training. All of the major muscle groups — abs , chest, glutes, legs, arms — are worked for an intense, yet satisfying routine. With pre-planned workouts to follow every day at your own time, the Insanity program meets the needs of people working from home without access to the gym. And the intensity of the workout is definitely appealing to people who want to up their level of fitness from the comfort of home.

I appreciate how the Insanity program understands when and where to insert recovery stretches, water breaks and longer cool downs at the end. The stretches still worked the muscles while simultaneously offering relief to the body parts that needed it most. The Insanity Max 30 is done for only 30 days. This is marketed as a weight-loss program. It claims that participants burn up to 1, calories per class. The Insanity workouts are a full-body program. Bodyweight and high-intensity intervals include both cardio and strength training.

The Insanity workouts mainly consist of combination exercises. You may work the abs, arms, and shoulders in a single move. There are a few videos that are specific to targeting one body area, like the abdominals. But these workouts are usually done in addition to another cardio or interval workout. The Insanity workout became popular after it was released in Many people like it for the following reasons:. Fitness users liked it because it was an alternate to the P90X program, which required a pullup bar, dumbbell set, resistance bands, and more.

The Insanity workout, on the other hand, required no equipment. The entire program is done completely using bodyweight exercises. The intensity of the workout also appeals to many people who like to work hard and see quick results from their workouts. A review of studies looked at the effects of extreme conditioning programs like the Insanity workout, CrossFit, and others, and tried to determine if these workouts are safe.

The researchers found that Insanity workouts have about the same rate of injury as weightlifting and other recreational activities. But researchers also found that these types of workouts put a lot of stress on the body. The same review also found that the Insanity workout had little to no effect on improving physical fitness or body composition of participants.

But researchers also said more studies are needed. A study looked at the impact of high-intensity interval training and found that it burns a higher amount of calories than moderate-intensity training. It may also reduce body fat and waist circumference, according to a study. Plyometric training can trace its origins back to the old Soviet Union during the Fifties. A time when the Soviet's athletic endeavours were considered by many to be at the cutting-edge of strength and conditioning.

American coaches noticed that, prior to a competition, Soviet athletes were performing jumping-based drills. This seemed odd and was completely different to traditional static stretching. This was thanks to pioneering strength coach, Dr. Yuri Verkhoshansky, and a training protocol he called the, "Depth Jump.

Verkhoshansky would have athletes drop off a box, land on the floor - whilst absorbing the shock - only to then instantly jump as high as they possibly could. Research would later reveal this was because Verkhoshansky was able to play around with the elasticity of the muscles and tendons by positively manipulating the body's stretch-shortening cycle.

Essentially, this is where the muscles contract eccentrically the muscles lengthen which is followed by an immediate concentric contraction the muscles shorten.

This - based on research from the School of Kinesiology at the University of Zagreb in Croatia - has been shown to improve the concentric phase resulting in increased force production and output. This explains why during a, "Depth Jump" athletes were able to jump higher. They effectively used the 'elastic energy' built-up during the eccentric phase when landing to then use during the concentric phase the jump itself. But rarely did Dr.

Yuri Verkhoshansky advocate using plyometric training as part of a circuit when the athlete was fatigued. This would be counterproductive to the sole objective to this form of training - to condition the body to produce greater power by training the muscles to contract more quickly and forcefully from an actively pre-stretched position.