Insanity Cardio Power and Resistance Overview

With Insanity Cardio Power and Resistance clocking in at around 40 minutes you are right to be a little nervous, however if you break it down you’ll see it’s not that bad

  • 10 Minute Warmup
  • 10 Minute Stretch
  • 17 Minute Workout
  • 3 Minute Cooldown

It can be very overwhelming the first time through, and like every Insanity workout, we recommend reviewing the video on a pre-workout day. During the workout be sure to push yourself, but if you are not doing the moves right, take a break and come back in. Shaun will often ask the those that seem tired to take a break. You do not want to get hurt.

After you’ve done this a few times you’ll also find it’s easy to become complacent, DON’T, continue to push yourself, get that heart rate up, and try to keep up. I know it will seem like it will never end, but it’s only 17 minutes of intensity during the actual workout, and you can always put in 1 more minute.

Insanity Cardio Power and Resistance Advice

My advice for those that do this in the morning, plan to wake up 20 minutes before you start, drink some water and wake up. It’s very hard to jump right in.

Also, have lots of water nearby, and a towel, you will need both.

Insanity Cardio Power and Resistance Equipment

  • Water (lots of it)
  • Towel
  • Court Shoes

Insanity Cardio Power and Resistance Pros

  • High Intensity – be prepared to sweat!
  • Fun workout with lots of variation
  • This workout even has some upper body moves to strengthen your upper body

Insanity Cardio Power and Resistance Cons

  • If you are new to Insanity try to modify where possible, especially on the jumps, this can be a little extreame on the knees

Insanity Cardio Power and Resistance Moves

Warmup (3 times through)

Jog – Jog in place

Power Jacks – Think of these as Jumping jacks with a squat

Log Jumps – Jump over a log

1-2-3 Heisman – Shaun T’s signiture move, right to left 3 steps, and end in the Heisman pose

Butt Kicks – Jogging in place trying to kick your own behind

High Knees – Jogging in place while trying to lift your knees above your waist

Vertical Jumps – Down and up as high as you can go

Water Break (30 seconds)


Water Break (30 seconds)

1st Intervals (3 times through)

Power Jumps – Start from a squat position and jump vertically. At the top of the jump you use your core to bring your knees up while bringing your hands down to meet your knees

Belt Kicks – Imagine you have your hands tucked into your belt while you perform side to side squats with a finishing inside kick on the way up.

Hit the Floor – This is more touch the floor than hit it, you jump left to right and on the way down you are touching the floor with opposite hands.

V Push Ups – Start in the plank position and move your feet toward your hands until your body is in a V position. Point your fingers toward each other, and perform a pushup.

Additional 3 moves after 3rd round:

Triceps Dips – Seated on the floor, feet in front. Use your tricepts to lift your body off the groud.

One-Legged Triceps Dips – Same as Tricep Dips except now you have one leg up in the air.

Triceps Ball Push Ups – Starting in an upside down V position, get on your toes and bring your knees down to your arms. Using your tricepts perform a pushup

Water Break (30 seconds)

2nd Intervals (3 times through)

Hurdle Jumps – Run in place and on Shaun’s command, jump to the right or left as if you are jumping over a hurdle.

Globe Jumps – Start with your hands on the floor and jump up and to the right, repeat in a clockwise manner.

Moving Push Ups – On every downward motion separate your arms and legs to move either right or left, then bring hands and feet together on the upward motion. This occurs two to the right, then two to the left, and repeat

Floor Sprints – In plank position you will bring each foot up toward your hands, as if you were sprinting on the floor.

Additonal move after 3rd round

8 Hop Squats/8 Push Ups

Water Break (30 seconds)

Cooldown and Stretch