Insanity Workout Schedule And Calendar: A Comprehensive Guide

Introduction to Insanity Workout

The Insanity Workout is a high-intensity interval training program created by fitness expert Shaun T. It is designed to push your limits, burn fat, and build lean muscle in just 60 days. The program focuses on cardio and plyometric exercises, using your own body weight as resistance.

What is the Insanity Workout Schedule?

The Insanity Workout Schedule is a carefully planned calendar that guides you through the different workouts over the course of the program. It is divided into two phases: the first month called the “Insanity Month 1” and the second month called the “Insanity Month 2.” Each phase has a different set of workouts to challenge your body and prevent plateauing.

Insanity Month 1

The first month of the Insanity Workout Schedule focuses on building your cardiovascular endurance and burning fat. It consists of five different workouts:

1. Plyometric Cardio Circuit
2. Cardio Power and Resistance
3. Cardio Recovery
4. Pure Cardio
5. Cardio Abs

These workouts are designed to get your heart rate up and keep it there, while also incorporating strength training exercises to build muscle.

Insanity Month 2

The second month of the Insanity Workout Schedule takes the intensity up a notch. It introduces new workouts and challenges your body in different ways. The workouts in this phase include:

1. Max Interval Circuit
2. Max Interval Plyo
3. Max Cardio Conditioning
4. Max Recovery
5. Max Interval Sports Training

These workouts are designed to push your limits and maximize your calorie burn. They are more intense and longer compared to the workouts in the first month.

Sample Insanity Workout Schedule and Calendar

Sample 1: Classic Insanity Workout Schedule

This is the most common and widely followed Insanity Workout Schedule. It consists of alternating between the workouts in Month 1 and Month 2, with a recovery week in between. Here is a sample calendar:

Week 1: Plyometric Cardio Circuit, Cardio Power and Resistance, Cardio Recovery, Pure Cardio, Cardio Abs

Week 2: Max Interval Circuit, Max Interval Plyo, Max Cardio Conditioning, Max Recovery, Max Interval Sports Training

Week 3: Same as Week 1

Week 4: Same as Week 2

Week 5: Recovery Week (Core Cardio and Balance)

Week 6: Same as Week 1

Week 7: Same as Week 2

Week 8: Final Week (Fit Test, Max Interval Circuit, Max Interval Plyo, Max Cardio Conditioning, Max Recovery)

Sample 2: Insanity Max 30 Schedule

The Insanity Max 30 is a modified version of the original Insanity Workout, with shorter but more intense workouts. Here is a sample calendar for the Insanity Max 30:

Week 1: Cardio Challenge, Tabata Power, Sweat Intervals, Tabata Strength, Friday Fight: Round 1

Week 2: Cardio Challenge, Tabata Power, Sweat Intervals, Tabata Strength, Friday Fight: Round 1

Week 3: Cardio Challenge, Tabata Power, Sweat Intervals, Tabata Strength, Friday Fight: Round 1

Week 4: Cardio Challenge, Tabata Power, Sweat Intervals, Tabata Strength, Friday Fight: Round 2

Week 5: Cardio Challenge, Tabata Power, Sweat Intervals, Tabata Strength, Friday Fight: Round 2

Week 6: Cardio Challenge, Tabata Power, Sweat Intervals, Tabata Strength, Friday Fight: Round 2

Week 7: Cardio Challenge, Tabata Power, Sweat Intervals, Tabata Strength, Friday Fight: Round 3

Week 8: Cardio Challenge, Tabata Power, Sweat Intervals, Tabata Strength, Friday Fight: Round 3

Sample 3: Insanity Asylum Schedule

The Insanity Asylum is the next level of the Insanity Workout, focusing on athletic performance and agility. Here is a sample calendar for the Insanity Asylum:

Week 1: Speed and Agility, Vertical Plyo, Relief

Week 2: Strength, Game Day, Overtime

Week 3: Back to Core, Plyo Fix, Relief

Week 4: Strength, Game Day, Overtime

Week 5: Vertical Plyo, Relief

Week 6: Back to Core, Plyo Fix, Relief

Week 7: Speed and Agility, Vertical Plyo, Relief

Week 8: Strength, Game Day, Overtime

Sample 4: Insanity Max 30 vs Insanity Schedule

If you’re torn between doing the Insanity Max 30 or the original Insanity Workout, here is a sample calendar that combines both programs:

Week 1: Cardio Challenge (Max 30), Plyometric Cardio Circuit (Insanity), Tabata Power (Max 30), Cardio Power and Resistance (Insanity), Sweat Intervals (Max 30)

Week 2: Tabata Strength (Max 30), Pure Cardio (Insanity), Friday Fight: Round 1 (Max 30), Cardio Recovery (Insanity), Max Interval Circuit (Insanity)

Week 3: Cardio Challenge (Max 30), Plyometric Cardio Circuit (Insanity), Tabata Power (Max 30), Cardio Power and Resistance (Insanity), Sweat Intervals (Max 30)

Week 4: Tabata Strength (Max 30), Pure Cardio (Insanity), Friday Fight: Round 1 (Max 30), Cardio Recovery (Insanity), Max Interval Circuit (Insanity)

Week 5: Cardio Challenge (Max 30), Plyometric Cardio Circuit (Insanity), Tabata Power (Max 30), Cardio Power and Resistance (Insanity), Sweat Intervals (Max 30)

Week 6: Tabata Strength (Max 30), Pure Cardio (Insanity), Friday Fight: Round 1 (Max 30), Cardio Recovery (Insanity), Max Interval Circuit (Insanity)

Week 7: Cardio Challenge (Max 30), Plyometric Cardio Circuit (Insanity), Tabata Power (Max 30), Cardio Power and Resistance (Insanity), Sweat Intervals (Max 30)

Week 8: Tabata Strength (Max 30), Pure Cardio (Insanity), Friday Fight: Round 1 (Max 30), Cardio Recovery (Insanity), Max Interval Circuit (Insanity)

Sample 5: Hybrid Schedule (Insanity + P90X)

If you want to combine the Insanity Workout with another popular program like P90X, here is a sample hybrid calendar:

Week 1: Core Synergistics (P90X), Plyometric Cardio Circuit (Insanity), Cardio X (P90X), Cardio Power and Resistance (Insanity), Chest and Back (P90X)

Week 2: Shoulders and Arms (P90X), Pure Cardio (Insanity), Yoga X (P90X), Cardio Recovery (Insanity), Legs and Back (P90X)

Week 3: Core Synergistics (P90X), Plyometric Cardio Circuit (Insanity), Cardio X (P90X), Cardio Power and Resistance (Insanity), Chest and Back (P90X)

Week 4: Shoulders and Arms (P90X), Pure Cardio (Insanity), Yoga X (P90X), Cardio Recovery (Insanity), Legs and Back (P90X)

Week 5: Core Synergistics (P90X), Plyometric Cardio Circuit (Insanity), Cardio X (P90X), Cardio Power and Resistance (Insanity), Chest and Back (P90X)

Week 6: Shoulders and Arms (P90X), Pure Cardio (Insanity), Yoga X (P90X), Cardio Recovery (Insanity), Legs and Back (P90X)

Week 7: Core Synergistics (P90X), Plyometric Cardio Circuit (Insanity), Cardio X (P90X), Cardio Power and Resistance (Insanity), Chest and Back (P90X)

Week 8: Shoulders and Arms (P90X), Pure Cardio (Insanity), Yoga X (P90X), Cardio Recovery (Insanity), Legs and Back (P90X)

Frequently Asked Questions (FAQ) about Insanity Workout Schedule and Calendar

1. Can I modify the Insanity Workout Schedule to fit my needs?