Burn 1000 Calories And Build Strength With Insanity Workout!

Let’s be real for a second—most workouts promise results, but few actually push your limits like Insanity does. If you’ve ever thought, “I want to burn fat, build strength, and test my mental toughness,” this is it.

Insanity Workout isn’t your typical gym routine. It’s raw, intense, and borderline brutal—but in the best way. Created by Shaun T and launched through Beachbody, this bodyweight-only program has become a legend in the fitness world. Why? Because it can torch up to 1000 calories an hour and build full-body strength without a single dumbbell.

Whether you’re looking to shred fat fast, challenge your endurance, or escape boring workouts, Insanity could be your next best (and sweatiest) decision.

What Is the Insanity Workout?

Insanity is a 60-day high-intensity interval training (HIIT) program. It uses max interval training, which flips the traditional idea of interval workouts. Instead of short bursts of work followed by longer rest periods, Insanity pushes you to go all out for 3 to 5 minutes straight, followed by a quick 30-second rest.

You’ll go through a mix of:

Plyometrics
Bodyweight strength moves
Cardio drills
Core routines
Balance and agility workouts

And it’s not easy. You’ll be jumping, squatting, lunging, and pushing your body to its limit—dripping with sweat before the warm-up even ends.

Why It Works: The Science Behind Insanity

The program’s edge lies in max interval training, which:

Keeps your heart rate elevated
Triggers EPOC (Excess Post-Exercise Oxygen Consumption)—your body burns more calories even after the workout is done
Engages fast-twitch muscle fibers for explosive strength
Improves cardiovascular endurance fast
Activates full-body muscles, especially legs, core, shoulders, and chest

Even without equipment, you’re building strength, speed, and agility while blasting fat.

What’s Included in the Insanity Program?

The 60-day calendar is split into two phases:

Month 1 (Foundation Building)

Focuses on conditioning, fat-burning, and learning the form. You’ll do 5 workouts a week with a rest day and a recovery workout.

Example routines:

Plyometric Cardio Circuit
Power & Resistance
Cardio Recovery
Pure Cardio
Cardio Abs

Recovery Week

Between Month 1 and 2, you get a lighter week (still not easy). It’s designed to reset your muscles and prevent burnout.

Month 2 (The Real Challenge)

The workouts are longer, harder, and test everything you built in Month 1.

Examples include:

Max Interval Plyo
Max Cardio Conditioning
Max Recovery
Max Interval Circuit

Each session runs between 30 to 60 minutes, depending on the phase.

How Many Calories Can You Burn?

On average, Insanity burns 600 to 1000 calories per hour depending on your weight, intensity, and metabolism.

A 150-pound person may burn around 700 calories
A 200-pound person could cross the 1000-calorie mark

But it’s not just about calories during the workout. Thanks to the high intensity, your body keeps burning calories for hours afterward.

Who Is It For?

Let’s be honest—this is not a beginner-friendly program. You don’t need to be an athlete, but it helps if you’ve already been active.

Insanity is for you if:

You want fast, visible results
You don’t have access to equipment
You thrive on a challenge
You want to build lean muscle and improve endurance
You need a structured 60-day plan

Not ideal if you have joint issues, injuries, or are just starting your fitness journey. But you can modify as needed.

What Equipment Do You Need?

Absolutely nothing—just your bodyweight, a yoga mat (optional), and a towel. You’ll need the towel. Trust me.

No dumbbells, no machines, no bench. Just space to move and enough motivation to survive the warm-up.

The Warm-Up Is No Joke

This isn’t a slow jog or arm circle routine. The Insanity warm-up feels like its own workout. You’ll run through three rounds of:

Jogging in place
Jumping jacks
Butt kicks
High knees
Heismans
Mummy kicks

And then, just when you think you’re done, you stretch. It sets the tone. You realize: this is going to be different.

What Muscles Does Insanity Build?

It’s a total-body program, but certain muscles get special attention:

Legs & Glutes: Through squats, lunges, tuck jumps, and kicks
Core: Many workouts incorporate standing and floor ab routines
Chest & Shoulders: Via push-ups, planks, and explosive arm movements
Back & Arms: While not the main focus, you’ll still build definition from planks and body resistance

You won’t bulk up like a bodybuilder, but you’ll get leaner, tighter, and stronger.

Pros and Real Talk

Major Fat Burn
Burns more calories than most gym routines.
Fast Results
Many people see noticeable changes in 3–4 weeks—tighter abs, leaner legs, more energy.
Mental Toughness
Insanity forces you to go beyond your comfort zone. You’ll learn discipline, grit, and focus.
No Equipment Needed
Perfect for at-home workouts.
Time-Efficient
It’s intense, but short. Most workouts are under an hour.

But…

It’s Tough
You’ll be sore. You’ll feel like quitting. That’s part of the experience.
Not for Everyone
If you’re dealing with joint pain, heart conditions, or recovering from injury, consult a doctor first.

Tips to Survive Your First Week

Pace Yourself: It’s okay to pause. Shaun T says so himself.
Focus on Form: Quality beats speed, especially with bodyweight moves.
Hydrate Like It’s Your Job
Stretch Every Day: Prevents injury and helps recovery.
Log Your Progress: Keep a workout calendar and track changes in your energy and body.

What Do People Say About It?

Real people love (and sometimes hate) Insanity:

“It’s the hardest workout I’ve ever done, but I dropped 12 pounds in a month.”
“I couldn’t walk straight after day two, but I stuck with it and now I’m addicted.”
“I finally got visible abs from doing this—no gym, no sit-ups.”

The community is strong because the challenge is real. And completing it gives you serious bragging rights.