Insanity Workout Calendar [Download and Printable Version]

One of the top priorities of the majority of people is to lose weight and get into shape. Obesity creates negative impacts on health and increases the risk of heart attack, diabetes, and high blood pressure.

People try different ways to control weight. However, all ways are not equally effective. In this context, people look for training that could reduce their weight, improve the shape, endurance and burn calories. They follow swimming, rope jumping, biking and running in this context. But, the most popular way of losing weight is known as Insanity workout training. It’s a 60-day workout program developed by Beachbody. According to its creator, it’s the hardest fitness program that doesn’t rely on weights/gear. It’s based on quick actions to reduce your weight significantly. You can call it “Polymetrics exercises” too.

Insanity is based on the “max interval training” method. It’s different from the traditional interval training. In traditional interval training, you workout at a very intense rate and take rest for a longer time between exercises. In Insanity workout, your rest time period is only 30 seconds. For a 3 minute time period, you work out as hard as you can. Within 60 days, you see a clear difference.

The Workout Session

As we have mentioned above, you require no weights/gear for a workout. You only need a TV to watch the workouts for better stability on the ground and a towel of course because you are going to sweat a lot. The workout includes jumping, stretching and some yoga poses too.

The exercises are concerned with cardio health in the beginning. Gradually they move to the intense exercises. The entire training consists of 10 workouts. It takes 20 to 30 seconds to complete each workout. In a weekly program, you will follow 6 training days and different workouts every day.

In the first 30 days, you will perform the following workouts:

Plyometrics: It develops your legs and glutes

Upper Body Resistance: It strengthens arms, shoulders, chest, and back.

Pure Cardio: This workout strengthens your cardio system.

Cardio ABS: It improves cardio ABS

Recovery: This workout gives you a break. It doesn’t mean that you are going to take rest. It consists of mild exercises for cardio health. The main purpose of the recovery week is to prepare your body for upcoming extreme exercises.

Second Month

In the second month, you are going to take four new workouts. They are as follow:

Max Interval Circuit: It’s the toughest interval exercise.

Max Interval Plyo: Another session for legs development.

Max Cardio Conditioning: It’s another toughest cardio workout.

Max Recovery: Exercise to recover the body at the maximum level.

Fit Test

This test measures your current strengths and weakness. It’s also a part of the Insanity fitness program. In this test, you are going to take the following workouts

Switch Kicks: Kick each foot in front of the body aiming to get both feet above your waist.

Power Jacks: It’s similar to jumping jacks. But you lower your legs into the squat position while lowering your arms down.

Power Knees: You take your hands over the head. Raise left leg simultaneously lowering your hands towards knees.

Power Jumps: Sit in a squat position and jump as high as you can and land slowly back on the ground.

Globe Jumps: You jump right then forward, then back and then left. You make four jumps while moving your arms.

Suicide Jumps: Come to the squat position and swiftly transit to the push-up position. Now, come back to the squat and jump higher. Land softly back to your feet and return to the squat position.

Push-up Jacks: It’s similar to the normal push-ups. However, you bring both legs outward while lowering your body.

Low Plank Oblique: Come to a plank position. Bring your left leg to the side and forward it. Repeat the same with your right leg.

Insanity Workout Meal Plan

Without a proper meal plan, an Insanity workout isn’t very beneficial. Here, I am going to discuss your meal plan. Strictly follow it to get the best results. Avoid sodas, processed food, and sugar while following the Insanity workout plan. These are garbage foods and dangerous for your health.

Note that it’s not a diet plan. It’s a balanced diet plan consists of protein, carb, and other nutrients. The plan comes with five meals a day. Every snack contains 40% protein, 20% fats, and 40% carb.

Every individual has a different requirement for calories according to his weight. So, the Insanity workout meal plan includes approximately 1500 calories in 5 meals a day. However, the calorie range can be between 1500-2500 according to every individual.

Since each individual has different caloric requirements, the Elite Nutrition plan does not give specific guidelines on exact daily calorie consumption. The plan includes an approximate 1,500 calorie daily intake and also allows for “Food Blocks” for those that need additional calories. Each “Food Block” can add 100 to 200 calories, increasing the caloric intake slowly with each one. The daily caloric intake should range anywhere from 1,500 to 2,500 calories per day, depending on the individual.

Meal Times in a Day

Insanity Workout requires five meals a day.

Meal 1: Breakfast time

Meal 2: Mid-morning snack

Meal 3: Lunchtime

Meal 4: the Afternoon snack

Meal 5: Dinner

Month 1 Meal Plan

In the first month, you start with “Elite Nutrition” to boost your energy level. In one meal you add approximately 300-400 calories for the efficient functioning of metabolism. Below are sample meals you can add to your daily routine during the Insanity workout.

Sample Breakfast

Two, Three Fruits and cottage cheese
Bagel and lox
Berry protein smoothie
Egg white and fruit plate

Sample Mid-Morning Snack

Protein omelet
Vanilla berry protein shake/Berry protein smoothie
Yogurt bowl/Fruit plate
Turkey BLT

Sample Lunch

Grilled chicken salad with Mushrooms
Sushi/Fruits
Protein Shake/Smoothie
Roast Beef Sandwich

Sample Afternoon Snack

Sashimi
Insanity special sandwich with nut butter/jelly
Tuna salad in a tomato/Fruits
Turkey chili/Sushi

Sample Dinner

Baked cod with steamed carrots, peas and cauliflower
Chicken meatballs/Sushi
Beef Steak and broccoli
Grilled salmon with asparagus

Month 2 Meal Plan

The second month comes with “Eat More” because you have to start the tougher workout. These workouts have longer sessions and you will burn even more calories here. Below is a sample of the “Eat More” plan. Add more carbs to your earlier meal plans and add the following meals to get more energy.

Examples of Complex Carbohydrate Snacks

Meal 1: 1 small baked potato with skin/steak
Meal 2: ½ cup brown rice, measure after being cooked
Meal 3: 1 banana/small orange/grapefruit
Meal 4: 1 whole-wheat English muffin
Meal 5: ½ cup of canned beans

Month 1 Workout

Recovery Week

Month 2 Workout

Fit Test