What Exercises Are in the Insanity Fit Test

The Insanity Fit Test has become a popular and highly effective workout program, known for its intense and challenging exercises. Designed by fitness trainer Shaun T, this test is used to evaluate an individual’s current fitness level through a series of high-intensity movements. But what exactly are the exercises included in the Insanity Fit Test?

The purpose of this article is to provide a comprehensive breakdown of the exercises in the Insanity Fit Test, offering insight into how they can help fitness enthusiasts evaluate their current physical capabilities. By understanding the ins and outs of these exercises, individuals can better prepare themselves mentally and physically for this demanding fitness regimen.

The Insanity Fit Test includes a range of dynamic and explosive movements that target different muscle groups, while also testing cardiovascular endurance. Some of the key exercises featured in this test include Switch Kicks, Power Jacks, and Power Knee Drops. While each exercise may vary in terms of difficulty and intensity, they all require a significant amount of strength, endurance, and coordination.

As we delve deeper into this article, we will not only explore each exercise step-by-step but also emphasize proper form and technique to ensure optimal results. Additionally, we will discuss common mistakes to avoid during the Fit Test that may hinder accurate assessments.

By following our tips and incorporating progress tracking methods into your fitness routine, you will not only measure improvements over time but also set yourself up for success in achieving your ultimate fitness goals. So let’s get started.

Understanding the purpose of the Fit Test

The Insanity Fit Test is an essential component of the Insanity workout program designed by Shaun T. Its purpose is to help individuals evaluate their current fitness level and track their progress throughout the program. By performing a series of challenging exercises, participants can assess their cardiovascular endurance, muscular strength, and overall fitness capacity.

One of the main benefits of the Fit Test is that it provides a baseline measurement before starting the intense Insanity workouts. It allows individuals to gauge their initial fitness level and identify areas where improvement may be needed. Additionally, it serves as a benchmark for monitoring progress over time. By repeating the Fit Test at regular intervals, participants can see how their performance improves and track their success in achieving their fitness goals.

The Fit Test consists of eight different exercises that target different muscle groups and aspects of physical fitness. These exercises include Switch Kicks, Power Jacks, Power Knee Drops, Power Jumps, Globe Jumps, Suicide Jumps, Push-Up Jacks, and Low Plank Oblique.

To properly evaluate your current fitness level during the Fit Test, it is important to give each exercise your maximum effort while maintaining proper form. This will ensure accurate results and allow you to compare your performance accurately over time. It is also crucial to follow any modifications or variations provided by Shaun T in order to adapt the exercises to your individual fitness level.

Exercise Description
Switch Kicks Stand with feet shoulder-width apart and raise your right knee to your chest while extending your left leg straight out in front. Quickly switch legs, bringing the left knee up and extending the right leg.
Power Jacks Start with your feet together and arms by your sides. Jump into a squat position, keeping your weight in your heels. As you jump back up, simultaneously spread your legs wide and bring your arms overhead.
Power Knee Drops Begin in a plank position with hands directly under shoulders. Bring one knee towards the opposite elbow, then return to the starting position and switch sides.

Preparing for the Fit Test

Before diving into the Insanity Fit Test, it is important to properly prepare yourself to ensure that you are ready for the challenges ahead. Here are some essential tips to keep in mind before getting started:

Consult with a healthcare professional

Before starting any intense fitness program, it is crucial to consult with a healthcare professional, especially if you have any pre-existing medical conditions or injuries. They can provide valuable advice and determine whether the Insanity Fit Test is suitable for you.

Gather necessary equipment

To perform the exercises in the Fit Test effectively, make sure you have the required equipment. Some basic items you may need include comfortable workout attire, supportive shoes, a towel, and a water bottle to stay hydrated throughout the test.

Create a safe workout space

Clear an adequate area in your home or gym where you can comfortably perform all the exercises without any obstacles or hazards. Ensure that the flooring is suitable for high-impact movements and that there is enough ventilation to keep you cool during the test.

Warm up and cool down

Warming up your muscles before engaging in high-intensity exercises is essential for preventing injuries. Dedicate at least 5-10 minutes to performing dynamic stretches and light cardiovascular activities such as jogging or jumping jacks to get your body prepared.

Mental preparation

The Insanity Fit Test can be physically and mentally demanding, so it’s important to approach it with the right mindset. Remember that this is just an evaluation of your current fitness level, and not a competition against others. Stay focused on your own progress and listen to your body’s cues throughout the test.

By following these essential tips, you will set yourself up for success when taking on the Insanity Fit Test. Taking care of your physical and mental preparation will not only help you perform better during the test but also reduce the risk of injuries and ensure a more accurate evaluation of your fitness level. Good luck.

Step-by-step breakdown of each exercise in the Insanity Fit Test

Switch Kicks

Switch Kicks is the first exercise in the Insanity Fit Test, focusing on lower body strength and cardiovascular endurance. To perform Switch Kicks, start by standing with your feet hip-width apart and your hands on your hips. Begin by lifting one leg straight out in front of you as high as possible while simultaneously extending the opposite arm forward.

As you bring down the first leg, quickly switch to lift the other leg and extend the opposite arm. Continue alternating legs at a fast pace, aiming for a smooth and controlled movement. This exercise targets your quadriceps, hamstrings, glutes, core muscles, and improves coordination.

Power Jacks

Power Jacks are an explosive full-body exercise that targets both the upper and lower body while also elevating your heart rate. Start by standing with your feet together and your arms resting at your sides. Jump into a wide squat position while simultaneously raising your arms above your head in a jumping jack motion.

Return to the starting position by jumping back into a standing position with your arms lowered back down to your sides. Remember to engage your core muscles throughout the exercise for stability and power. Power Jacks work multiple muscle groups including quadriceps, glutes, calves, deltoids, trapezius muscles (upper back), biceps, triceps, and chest.

Power Knee Drops

Power Knee Drops are a challenging exercise that primarily targets the core muscles as well as lower body strength. To perform this exercise correctly, start by standing upright with feet hip-width apart and hands on hips. Take a big step back with one foot into a lunge position while simultaneously bending both knees to 90 degrees. As you descend into the lunge position, keep your back straight and core engaged for stability.

How to Do a Boomerage Fitness Exercise

Next, quickly explode upwards off both feet into a jump while bringing both knees up towards your chest. As you land, immediately drop back down into a lunge position. Alternate between legs and continue to perform the exercise with a controlled and explosive movement. Power Knee Drops work your quadriceps, hamstrings, glutes, hip flexors, and core muscles.

By including these exercises in the Insanity Fit Test routine, you’ll challenge different muscle groups and improve overall strength, endurance, agility, and flexibility. It is important to note that proper form and technique are essential for maximizing the effectiveness of these exercises while preventing injury.

Proper form and technique

One of the most crucial aspects of performing the Insanity Fit Test is maintaining proper form and technique during each exercise. This not only ensures that you are effectively targeting the desired muscle groups, but it also helps prevent injuries and allows for accurate results. Here are some key points to keep in mind:

  1. Alignment: Proper alignment is essential for maximizing the effectiveness of each exercise and reducing the risk of injury. For example, during Switch Kicks, make sure to keep your back straight, shoulders relaxed, and hips square to the front. Your kicking leg should extend fully while maintaining control and balance.
  2. Range of motion: Each exercise in the Fit Test requires a specific range of motion to fully engage the targeted muscles. For Power Jacks, focus on squatting down low enough so that your thighs are parallel to the ground before exploding upwards into a jumping jack motion. Avoid shallow squats or half-hearted jumping jacks as this will limit the benefits of the exercise.
  3. Breathing: Proper breathing technique plays a significant role in achieving optimal performance during the Fit Test. Inhale deeply through your nose before each repetition and exhale forcefully through your mouth as you exert effort during exercises like Power Knee Drops. This will help increase oxygen intake and improve overall stamina.

Remember that maintaining correct form throughout the Fit Test is more important than speed or number of repetitions. It is better to perform fewer reps with proper form than to rush through them with incorrect technique. Take the time to understand each exercise thoroughly before attempting it, and don’t hesitate to modify movements if necessary. By prioritizing proper form and technique, you can ensure a safe and effective workout that yields optimal results over time.

Key Points

  • Maintaining proper alignment is crucial for minimizing injuries.
  • Each exercise requires a specific range of motion for maximum effectiveness.
  • Focus on proper breathing technique to improve overall performance.
  • Correct form is more important than speed or number of repetitions.
  • Take the time to understand each exercise and modify if necessary.

Common mistakes to avoid during the Fit Test

During the Insanity Fit Test, it is important to be aware of common mistakes that can hinder accurate results. Understanding and avoiding these errors is crucial to ensure that you are evaluating your fitness level correctly. Here are some common mistakes to avoid during the Fit Test and tips on how to overcome them.

One common mistake is rushing through the exercises. It can be tempting to try to complete as many reps as possible in a short amount of time, but this can compromise your form and accuracy. Instead, focus on performing each exercise with proper technique and range of motion, even if it means doing fewer reps. Quality over quantity is key during the Fit Test.

Another mistake to watch out for is not maintaining proper form throughout the exercises. For example, during Switch Kicks, it is essential to keep your core engaged and maintain a straight back while kicking one leg forward at a time. Neglecting proper form not only makes the exercise less effective but also increases the risk of injury. Take your time to learn and understand the correct form for each exercise before starting the Fit Test.

Lastly, avoid comparing yourself to others or getting discouraged by your initial results. The Insanity Fit Test is meant to evaluate your current fitness level and serve as a starting point for improvement. Everyone progresses at different rates, so focus on challenging yourself and making progress from where you currently are instead of trying to compete with others. Use the Fit Test as motivation to push yourself harder each time and celebrate small improvements along the way.

To overcome these mistakes, take advantage of the demonstration videos provided by Insanity or consult with a certified fitness professional who can guide you through proper form and technique. Practice each exercise before starting the Fit Test so that you feel comfortable executing them correctly during the actual test.

By being aware of these common mistakes and taking steps to avoid them, you can ensure that your Insanity Fit Test accurately reflects your current fitness level and provides a baseline for improvement. Remember to focus on your own progress, maintain proper form, and challenge yourself during each Fit Test session. With dedication and consistency, you will be able to track your improvements over time and reach your fitness goals.

Progress tracking

Tracking and recording your progress during the Insanity Fit Test is crucial for measuring improvements over time. By keeping a record of your performance in each exercise, you can track your strength, endurance, and overall fitness level as you continue with the program. Here are some tips on how to effectively track and record your results during the Fit Test:

  1. Use a fitness journal or log: It’s important to have a dedicated space to write down your results after each Fit Test session. Whether it’s a physical notebook or a digital app, having a log specifically for tracking your progress will help you stay organized and motivated.
  2. Record the number of repetitions: For exercises like Switch Kicks, Power Jacks, and Power Knee Drops, make sure to note down the number of correct repetitions you complete within the designated time frame. This will allow you to see if you’re able to increase the number of reps over time.
  3. Note any modifications or adjustments: If you find yourself needing to modify an exercise or adjust the intensity level due to fatigue or other reasons, make a note of it in your journal. This will help you monitor any changes in performance or adaptations that may occur throughout the program.
  4. Track additional measurements: In addition to recording repetitions, consider tracking other measurements such as heart rate, body weight, body measurements (e.g., waist circumference), and how you feel before and after each Fit Test session. These additional metrics can provide valuable insights into your progress beyond just counting reps.

By consistently monitoring your progress through careful tracking and recording, you’ll be able to see tangible improvements over time. This can serve as motivation to continue pushing yourself during each Fit Test session and throughout the entire Insanity program.

Exercise Repetitions Modifications/Adjustments
Switch Kicks 45 N/A
Power Jacks 35 Modified to low impact version for last 10 reps
Power Knee Drops 52 N/A

In this example table, the first column lists the exercises performed during the Fit Test. The second column records the number of repetitions completed for each exercise. Lastly, the third column notes any modifications or adjustments made during the exercise. This format allows you to easily see your progress and identify any changes or improvements in your performance over time.

Remember, tracking your progress is not only about comparing numbers but also assessing how you feel, your technique, and any modifications or adjustments you need to make along the way. By using a fitness journal or log and regularly recording your results, you’ll have a clear picture of your progress throughout the Insanity Fit Test and be able to celebrate the improvements you’ve made.

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Tips for achieving optimal results

To achieve optimal results during the Insanity Fit Test, it is important to not only focus on the exercises themselves but also on various factors that can influence your performance. Here are some tips to help you maximize your performance and get the most out of your Fit Test:

  1. Warm up properly: Before starting the Fit Test, it is crucial to warm up your body properly. This helps increase blood flow to your muscles, improves flexibility, and reduces the risk of injury. Consider incorporating dynamic stretches such as arm swings, leg swings, and torso twists into your warm-up routine.
  2. Stay hydrated: Hydration plays a key role in maximizing performance during any workout. Make sure you drink enough water throughout the day leading up to the Fit Test. During the test itself, have a water bottle nearby so you can stay hydrated between exercises.
  3. Pace yourself: The Insanity Fit Test is designed to challenge your limits and push you beyond them. However, it is important to listen to your body and pace yourself appropriately. Pushing too hard too soon may lead to burnout or injury. Take breaks when needed and gradually increase intensity as your fitness level improves.

Here’s an unordered list summarizing the tips:

  • Proper warm-up.
  • Stay hydrated.
  • Pace yourself.

By implementing these tips into your fitness routine, you will be able to optimize your performance during the Insanity Fit Test and achieve better results over time. Remember that consistency and dedication are key in any fitness program, so stay committed to regular workouts and continually challenge yourself to improve.


There may be some common questions and concerns that arise when it comes to the Insanity Fit Test, its exercises, and the overall program. Let’s address some of these frequently asked questions to provide clarity for those interested in incorporating this fitness routine into their training regimen.

  1. How long does the Insanity Fit Test take?
  2. The Fit Test itself typically takes around 30 minutes to complete. It consists of a series of exercises that are performed back-to-back, allowing for minimal rest periods. However, it’s important to note that this is just the initial assessment portion of the Insanity program, which helps you evaluate your fitness level. The entire program is designed to span over a duration of 60 days with different workouts each day.

  3. Can beginners start with the Insanity Fit Test?
  4. While the Insanity Fit Test is challenging, beginners can still participate in it if they modify the exercises to suit their current fitness level. It’s recommended for beginners to focus on proper form and technique rather than pushing for maximum repetitions or intensity right from the start. As you progress through the program, you can gradually increase your effort and intensity levels.

  5. What equipment is required for the Insanity Fit Test?
  6. One of the great advantages of the Insanity Fit Test is that it requires minimal equipment. All you need is a mat or soft surface to work on and comfortable workout clothes. No weights or additional gear are necessary as all exercises rely on bodyweight movements.

  7. How often should I perform the Fit Test?
  8. It is suggested that you perform the Insanity Fit Test at least twice during your 60-day program – once at Day 1 and again at Day 63 (the final day). This will allow you to track your progress accurately and measure your improvements over time. Additionally, if desired, you can also repeat the fit test every four weeks as an additional evaluation tool.

By addressing these frequently asked questions about the Insanity Fit Test and the overall program, individuals can better understand what to expect and how to approach their fitness journey. With proper preparation, guidance, and consistency, you are on the path to achieving your fitness goals with this challenging yet effective workout routine.

Conclusion and final thoughts

In conclusion, the Insanity Fit Test is a crucial component for fitness enthusiasts as it allows them to evaluate their current fitness level and track their progress over time. By incorporating this test into your fitness routine, you can effectively measure your improvements and identify areas that need more attention.

The Fit Test serves as a valuable benchmark that helps you establish a starting point and set realistic goals. Through its step-by-step breakdown of exercises like Switch Kicks, Power Jacks, and Power Knee Drops, you can challenge yourself and push your limits. It is important to remember the significance of maintaining proper form and technique while performing these exercises to ensure accurate results and prevent injuries.

To achieve optimal results from the Fit Test, it is essential to prepare adequately before getting started. Pay attention to essential tips such as wearing proper workout gear, warming up properly, staying hydrated throughout the test, and listening to your body’s signals. By following these guidelines and avoiding common mistakes like rushing through exercises or sacrificing form for speed, you can obtain accurate results that reflect your true fitness level.

Ultimately, the Insanity Fit Test provides an excellent platform for measuring improvements and tracking progress in your fitness journey. Whether you are just starting out or have been working out for years, incorporating this test into your routine can serve as both motivation and guidance.

Embrace the challenge of pushing yourself beyond your limits and regularly perform the Fit Test to witness tangible improvements in strength, endurance, and overall fitness levels. Get ready to take control of your fitness goals today.

Frequently Asked Questions

How many workouts are there in insanity?

Insanity is a high-intensity workout program created by Shaun T, consisting of a total of 10 different workouts. These workouts are spread over a duration of 60 days, with each day focusing on a specific routine that targets various muscle groups and cardiovascular endurance.

The program progressively increases in intensity as you advance, challenging both your physical fitness and mental fortitude.

What is the hardest insanity exercise?

Determining the hardest exercise in the Insanity workout can be subjective as it heavily depends on individual fitness levels and strengths. However, one commonly mentioned challenging exercise is the “Plyometric Cardio Circuit.”

This particular routine combines explosive movements, plyometrics, and cardiovascular endurance exercises to create an intense full-body workout that pushes your limits. Other exercises like “Max Interval Plyo” or “Max Cardio Conditioning” are also known for their difficulty due to their longer durations and continuous high-intensity intervals.

What is the insanity workout for weight loss?

The Insanity workout is widely recognized as an effective program for weight loss due to its focus on high-intensity interval training (HIIT) and total body conditioning. By incorporating intense cardio exercises, plyometrics, strength training moves, and core work into the routines, the workouts aim to burn calories, increase metabolic rate, and improve overall fitness levels.

Additionally, through its emphasis on constant movement and minimal rest periods during the workouts, Insanity helps elevate heart rate and promotes fat burning while simultaneously building lean muscle mass. Consistency with the program, combined with a balanced diet and healthy lifestyle choices, can lead to significant weight loss results over time.

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