24 January 2012 ~ 1 Comment

Insanity Fast and Furious Review : Is this Mini-Version Effective?

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Insanity Fast and Furious is not part of the Insanity 60-Day Total Body Conditioning Program; however, it is a mini version.  It is a short workout, but extremely intense.  Insanity Fast and Furious is perfect if you want to know if the entire program will work for you, or if you just want to fit in a few minutes of insanity into your day rather than an hour.

Insanity Fast and Furious – What is it?

Insanity Fast and Furious is a 20 minute extremely intense workout video based off of the 60-day program Insanity by Shaun T.  It is a Beachbody product that is now offered as a bonus when you purchase the complete 60-day program.  At this time, you are able to purchase it separately.   The concept behind this program is Max Interval Training.

The Concept

Max Interval Training is a concept that involves performing exercises at maximum intensity for long bursts followed by short periods of rest.   Note that this is not the same is High Intensity Interval Training (HIIT) which involves maximum intensity exercises for short periods of time followed by rest or low intensity exercises for longer periods of time.

The idea behind this concept is that you can burn more calories and fat quicker than with regular interval training.  Max Interval Training can increase your Resting Metabolic Rate (RMR) which means that you will continue to burn fat even after you have finished exercising.

The Program

The main difference between the 60-day program and the short version is that it focuses more on speed than endurance.  In fact, this workout is so fast paced even the trainers need to take a break!  This is sometimes comforting for those who are barely making it through.

Click here to go to the official Team Beachbody page for Insanity Fast and Furious.

Program Format (20 minutes)

The format begins with a warm-up followed by the main workout routine and ends with a cool-down.


The warm-up includes jogging in place, jumping jacks, jump roping (high knees), fall squats, plank squats, stretching, and the 123 Heisman.  The 123 Heisman is a popular move found throughout the Insanity boxed set.  It involves taking three steps side to side while you alternate an imaginary football from side to side.


The workout itself is literally “fast and furious”.  Speed and form are what make this DVD effective with an emphasis of form over speed.  It may take you a few times to get the form correct; however, this is extremely important.  Performing the exercises fast but not properly will result in an ineffective program.

Here are some of the exercises you will be performing:

  • Sprints (high, low, floor)
  • Moving Push-Ups
  • Power Knees
  • Diamond Jumps
  • Ski Abs
  • In & Out
  • Oblique Push-Ups
  • High Knee Oblique Twist
  • Burpee Push-Up Jacks
  • Power Jumps
  • Football Rolls
  • Plank Holds
  • Plank Punches
  • 100 Meter Dash

Cool Down

The cool down basically consists of stretching.  Stretching after a workout is critical for preventing injuries, as well as the perfect time to increase flexibility because your muscles are warm.

Bottom Line

The workout is based on a highly successful program and concept that has already proven itself as effective.  It is an inexpensive way to see if you will be able to complete the original 60-day program.  It is also great for fitting in an intense and effective workout into your busy lifestyle.

Click here to go to the official Team Beachbody page for Insanity Fast and Furious.

1 Star2 Stars3 Stars4 Stars5 Stars (5 votes, average: 4.00 out of 5)

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