How to Burn Fat and Build Muscle with the Insanity Plyometric Cardio Circuit
The ‘Insanity Plyometric Cardio Circuit’ is a high-intensity interval training (HIIT) workout that challenges your cardiovascular endurance, muscular strength, and power.
It is part of the Insanity program, a 60-day fitness regimen created by Shaun T, a renowned fitness trainer and motivator. The ‘Insanity Plyometric Cardio Circuit’ consists of three rounds of four exercises each, with a short break between each round.
The exercises are mostly plyometric, which means they involve jumping, hopping, or bounding movements that generate explosive force. The benefits of the ‘Insanity Plyometric Cardio Circuit’ include burning calories, improving aerobic and anaerobic fitness, enhancing agility and coordination, and sculpting your muscles.
Insanity Plyometric Cardio Circuit Rounds
The exercises involved in the ‘Insanity Plyometric Cardio Circuit’ are as follows:
Round 1
- Switch Kicks: Stand with your feet shoulder-width apart and your arms at your sides. Lift your right knee up to your chest and kick your right foot forward as high as you can. As you lower your right foot, lift your left knee up to your chest and kick your left foot forward.
Repeat this motion as fast as you can, alternating your legs and swinging your arms for balance. Do this for 30 seconds. - Squat Push-ups: Start in a plank position with your hands under your shoulders and your body in a straight line. Bend your elbows and lower your chest to the floor, then push yourself back up. Jump your feet forward to your hands and stand up.
Then jump your feet back to the plank position and repeat. Do this for 30 seconds. - Mountain Climbers: Start in a plank position with your hands under your shoulders and your body in a straight line. Bring your right knee to your chest, then switch and bring your left knee to your chest.
Repeat this motion as fast as you can, alternating your legs and keeping your hips low. Do this for 30 seconds. - Ski Jumps: Stand with your feet together and your arms at your sides. Jump to the right and land on your right foot, bending your knee slightly. Swing your left leg behind your right leg and your left arm across your body. Then jump to the left and land on your left foot, bending your knee slightly. Swing your right leg behind your left leg and your right arm across your body.
Repeat this motion as fast as you can, alternating your sides and keeping your core tight. Do this for 30 seconds.
Round 2
- Suicide Jumps: Start in a standing position with your feet shoulder-width apart and your arms at your sides. Squat down and place your hands on the floor in front of you. Kick your feet back to a plank position and lower your chest to the floor. Push yourself back up and jump your feet forward to your hands. Stand up and jump as high as you can, reaching your arms overhead.
Repeat this motion as fast as you can, keeping your back straight and your abs engaged. Do this for 30 seconds. - Power Jacks: Start in a standing position with your feet together and your arms at your sides. Jump your feet out to the sides and lower your hips into a squat, while raising your arms overhead. Jump your feet back together and lower your arms to your sides.
Repeat this motion as fast as you can, keeping your chest up and your knees behind your toes. Do this for 30 seconds. - Power Knees: Stand with your feet shoulder-width apart and your arms at your sides. Lift your right knee up to your chest and bring your hands down to meet it. Lower your right foot and raise your arms overhead.
Repeat this motion as fast as you can, using your core to drive your knee up. Do this for 30 seconds, then switch sides and do the same with your left knee. - Globe Jumps: Start in a squat position with your feet shoulder-width apart and your arms at your sides. Jump forward and land in a squat, then jump to the right and land in a squat. Then jump backward and land in a squat, then jump to the left and land in a squat.
Repeat this motion as fast as you can, making a square with your jumps and keeping your weight on your heels. Do this for 30 seconds.
Round 3
- Football Sprints: Start in a standing position with your feet shoulder-width apart and your arms at your sides. Run in place as fast as you can, lifting your knees high and pumping your arms.
Every few seconds, drop into a low squat and touch the floor with your hands, then resume running. Do this for 30 seconds. - Basketball Jumps: Start in a standing position with your feet shoulder-width apart and your arms at your sides. Squat down and touch the floor with your fingertips, then jump up and reach your arms overhead as if you were shooting a basketball.
Land softly and repeat. Do this for 30 seconds. - Level 1 Drills: Start in a plank position with your hands under your shoulders and your body in a straight line. Do four push-ups, then jump your feet forward to your hands and stand up.
Then jump your feet back to the plank position and repeat. Do this for 30 seconds. - Ski Abs: Start in a plank position with your hands under your shoulders and your body in a straight line. Jump your feet to the right of your hands, keeping your legs together and your hips low. Then jump your feet back to the plank position and repeat on the left side.
Alternate your sides as fast as you can, keeping your core tight and your shoulders over your hands. Do this for 30 seconds.
Equipment Needed
The ‘Insanity Plyometric Cardio Circuit’ does not require any equipment, except for a mat, a towel, and a bottle of water. You can perform the workout on any flat surface that has enough space for you to move around.
However, you may want to wear comfortable shoes and clothes that allow you to sweat and breathe.
Preparation and Warm-up
Before starting the ‘Insanity Plyometric Cardio Circuit’, it is important to warm up your muscles and joints to prevent injuries and improve your performance.
The Insanity program includes a 10-minute warm-up that consists of three sets of various exercises such as jogging, jumping jacks, butt kicks, high knees and stretches.
You can follow the warm-up video or do your warm-up routine that suits your needs.
The warm-up should gradually increase your heart rate and blood flow, and prepare you for the intense workout ahead.
Benefits
The ‘Insanity Plyometric Cardio Circuit’ offers many benefits for your health and fitness, such as:
- Burning calories: The ‘Insanity Plyometric Cardio Circuit’ is a high-intensity workout that can burn up to 600 calories in 40 minutes, depending on your weight, age, and fitness level.
This can help you lose weight, reduce body fat, and improve your body composition. - Improving aerobic and anaerobic fitness: The ‘Insanity Plyometric Cardio Circuit’ alternates between periods of high and low intensity, which challenges both your aerobic and anaerobic systems.
This can improve your cardiovascular endurance, lung capacity, oxygen uptake, and energy production. - Enhancing agility and coordination: The ‘Insanity Plyometric Cardio Circuit’ involves various movements that require balance, speed, and precision.
This can enhance your agility and coordination, which are essential for sports and daily activities. - Sculpting your muscles: The ‘Insanity Plyometric Cardio Circuit’ works your entire body, especially your legs, glutes, core, chest, and arms. The plyometric exercises activate your fast-twitch muscle fibers, which are responsible for power and strength.
The ‘Insanity Plyometric Cardio Circuit’ can help you tone and sculpt your muscles, and increase your lean muscle mass.
Precautions
While the ‘Insanity Plyometric Cardio Circuit’ is an effective and fun workout, it also comes with some risks and precautions, such as:
- Consult your doctor: The ‘Insanity Plyometric Cardio Circuit’ is a very intense workout that may not be suitable for everyone. If you have any medical conditions, injuries, or concerns, you should consult your doctor before attempting the workout.
You should also listen to your body and stop or modify the exercises if you feel any pain, discomfort, or dizziness. - Warm-up and cool-down: As mentioned earlier, warming up and cooling down are essential for preventing injuries and enhancing your performance.
You should not skip these steps, and make sure you stretch your muscles properly before and after the workout. - Hydrate and nourish: The ‘Insanity Plyometric Cardio Circuit’ can make you sweat a lot and deplete your energy. You should drink plenty of water before, during, and after the workout to stay hydrated and replenish your electrolytes.
You should also eat a balanced diet that provides you with enough carbohydrates, protein, and healthy fats to fuel your workout and recovery. - Rest and recover: The ‘Insanity Plyometric Cardio Circuit’ is a very demanding workout that can cause muscle soreness and fatigue. You should not do the workout every day, but follow the Insanity schedule that allows you to rest and recover.
You should also get enough sleep, massage your muscles, and use ice or heat to ease any inflammation or pain.
Post-Workout Recovery
After completing the ‘Insanity Plyometric Cardio Circuit’, you should take some time to cool down and stretch your muscles. This can help to reduce muscle tension, prevent cramps, and improve your range of motion.
You can follow the 4-minute cooldown and stretch video that comes after the main workout, or do your own stretches that target the major muscle groups you worked.
You should also drink plenty of water to rehydrate yourself and replenish your electrolytes. You may also want to have a snack or a meal that contains carbohydrates and protein to restore your glycogen levels and support your muscle repair.
Some examples of post-workout snacks are:
- A banana and a glass of milk
- A whole-wheat sandwich with turkey and cheese
- A protein shake and a handful of nuts
- A yogurt and a granola bar
You should also allow your muscles to rest and recover for at least 24 hours before doing another intense workout. This can help to prevent overtraining, injury, and burnout.
You can do some light exercise on your rest days, such as walking, swimming, or yoga, to keep your blood flow and mobility.
Testimonials and Success Stories
Many people have tried and benefited from the ‘Insanity Plyometric Cardio Circuit’ and the Insanity program.
Here are some of their testimonials and success stories:
“I started Insanity because I wanted to lose weight and get in shape. I was 240 pounds and had no energy. After 60 days of Insanity, I lost 40 pounds and gained muscle. I feel amazing and have more confidence. Insanity changed my life.”
– John
“I was always skinny but not fit. I wanted to tone up and get stronger. Insanity was the perfect challenge for me. It was hard but fun. I loved the plyometric cardio circuit because it worked my whole body and made me sweat. I saw results in the first week. I lost 10 pounds and gained definition. I look and feel great.”
– Lisa
“I was a former athlete who got out of shape after college. I missed the feeling of being fit and competitive. Insanity gave me that back. It was like being in a sports team again. Shaun T was a great coach and motivator. The plyometric cardio circuit was my favorite workout because it tested my endurance and power. I improved my performance every time. I dropped 20 pounds and increased my speed and agility. I’m ready for anything.”
– Mike
Summary
The ‘Insanity Plyometric Cardio Circuit’ is a very effective and fun workout, but also very demanding and challenging.
You need to be mentally and physically prepared to do it. If you are looking for a workout that will push you to your limits and transform your body and mind, then the ‘Insanity Plyometric Cardio Circuit’ is for you.
You can find more information about the ‘Insanity Plyometric Cardio Circuit’ and the Insanity program on the official website or on the Beachbody On Demand app.
You can also read more reviews and testimonials from other users on the blog or the Facebook group.
If you are ready to take on the ‘Insanity Plyometric Cardio Circuit’, then go ahead and press play. You will not regret it.
Remember, as Shaun T says, ‘Dig deeper’. You can do this. You are awesome.
The Bottom Line
We hope you found this blog post informative and helpful and helped you to learn more about Insanity Plyometric Cardio Circuit.
If you have any experience with Insanity Plyometric Cardio Circuit or have any comments or questions, please share them below.
We would love to hear from you.
Thank you for reading! 😊
