Got 30 Minutes? Try This Fat-Torching INSANITY Workout

August 21, 2013

We all know by now that high intensity interval training (HIIT) is the key to maximizing fat loss. But a while ago I’ve discovered Insanity workout, a full body conditioning program that reverses the maximum heart rate and rest time. For instance, instead of going at the highest intensity for thirty seconds and at an easier pace for one minute, you’d be doing one minute of maximum intensity, followed by a fifteen second active rest. One thing that defines Insanity is a whole lot of movement (jumps, raises, kicks, burpees) using your body weight and gravity. This no-frills Insanity-inspired workout engages every part of your body dynamically (no snoozes like the wall-chair-sit, here). By going from exercise to exercise with minimum rest time, you’ll get maximum cardio benefits and sexy muscle sculpting in one fell swoop!

high intensity workout to burn calories in 30 minutes

30 Minutes Total

Warm Up – 5 minutes jog on the treadmill at 6.5 mph, 2 Laps around the track, or 500 jump rope

standing knee kicks

1. Standing Knee Kicks

Start with your feet shoulder width apart and your arms in front of your chest. Hop on your right foot while kicking your left knee up as high as you can, then repeat on the other side. That’s one rep: do 50 reps or one minute without rest. Rest 15 seconds. Do the second set before moving onto #2.

insanity step chair workout

2. Step Up

Start with both feet on the ground, then step your right foot firmly on a box (bench, or firm chair). While bringing your whole body up, raise your left knee as high up as you can. Step down and go back to both feet on the ground. Repeat 50 reps on one leg, and then do 50 reps on the other side. Rest 15 seconds before moving to #3.

four legged crawl full body workout insanity

3. Four-legged Crawl

Start from basic push up position with your hands and feet on the ground. Keeping your back as straight as possible, crawl forward by bending your knees and pushing off from your feet. Go forward 50 feet, then crawl backwards (facing the same way, but going backwards) to the beginning spot. Repeat 3 times. Rest 15 seconds before moving to #4.

cross burpee insanity workout4. Cross Burpees

Start from plank position with your hands in front and outside of your shoulders, and your feet wide apart (like an X). Keeping your hands on the ground, hop your feet forward so that you’re in a crouching position. Without stopping, jump straight up as explosively as you can, spreading your feet wide so that you make an X in the air. Land back in crouching position, then shoot your legs back to X plank position. That’s one rep: do 25 reps–that’s one set. Rest for 15 seconds, then do another set.

Cool Down: Finish with one lap around the track (or 2 minutes on the treadmill, or 200 jump rope). You just burned 300 calories, protected your heart, and got a full body conditioning for shapely muscles. Go You!!! And remember to stretch it out for maximum benefits!

More workout ideas:

The LBD workout for Slimmer Thighs

Plyometrics Workout for a Body Like a Russian Track Star 

Illustration: Peaceful Dumpling

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Originally from Portland, Oregon, Juhea now lives in NYC with her Oreo cookie cat, Zeus. When she is not writing, she enjoys running in Central Park, yoga, and teaching Barre classes. Follow Juhea on Instagram @peacefuldumpling, Google+ and Pinterest.

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