Insanity: Calories Burned

I am a big fan of the Beachbody Insanity series of workouts. In fact, you can read my Insanity Review, Asylum Volume 1 Review, and Asylum Volume 2 Review. Since I regularly track my food and workouts (including calories consumed and burned), I figured out the calories I burn during the Insanity workouts.

Before you read, are you looking for information about calories burned for Insanity Max:30? Check out our Insanity Max:30 Calories Burned Page for that information.


First, I calculated the total minutes of actual exertion during each workout. I excluded stretches, time Shaun T spends talking, and water breaks. Then, I divided those minutes into moderate vs. intense activity. I did this based on each exercise (e.g. moving push-ups are intense, while some of the warm-ups are moderate). I assigned 11 calories per minute to the moderate exercises and 15 per minute to the intense ones. These numbers are congruent with a heart rate monitor I own that I used.

The numbers below are my estimates based on the above formula for a 150 pound person (average, but also close to my weight) confirmed by a heart rate monitor. The actual Insanity products estimate up to 1000 calories for a workout (they have to mean the long ones).

Remember, each person has a different metabolism and the higher your body weight, the more you will burn. However, these numbers should give you a rough idea of the number of Insanity calories burned.

Also, studies show that cardiovascular exercise, especially interval training, continues to burn calories many hours after a workout by giving a temporary metabolic boost. That is not reflected in these numbers, but it’s still good to know that your overall numbers throughout the entire day may be much higher than what is listed below.

Below are the calories burned for Insanity, as well as Insanity the Asylum Volume 1 and 2. Remember, “workout time” reflects my calculation of actual exertion.

insanity workoutInsanity Calories Burned

Plyometric Cardio Circuit

Workout Time: 28 minutes
Calories Burned: 388

Cardio Power and Resistance

Workout Time: 26 minutes
Calories Burned: 358

Pure Cardio

Workout Time: 25 minutes
Calories Burned: 343

Cardio Abs

Workout Time: 11 minutes
Calories Burned: 149

Max Interval

Workout Time: 46  minutes
Calories Burned: 658

Max Plyo

Workout Time: 43 minutes
Calories Burned: 613

Max Cardio

Workout Time: 36 minutes
Calories Burned: 508

Insane Abs

Workout Time: 22 minutes
Calories Burned: 266

Click here to order Insanity now

Image of Insanity The Asylum Volume 1

Insanity Asylum Volume 1

Speed and Agility

Workout Time: 36 minutes
Calories Burned: 532

Vertical Plyo (yes, it is pretty much the same as Speed and Agility)

Workout Time: 36 minutes
Calories Burned: 532


Workout Time: 35 minutes
Calories Burned: 516

Game Day

Workout Time: 48 minutes
Calories Burned: 692


Workout Time: 11 minutes
Calories Burned: 165

Back to Core

Workout Time: 34 minutes
Calories Burned: 419

Click here to order Asylum Volume 1 now

A cover of the Insanity Asylum 2Insanity Asylum Volume 2

Upper Elite

Workout Time:  38 minutes
Calories Burned: 562

Power Legs

Workout Time:33 minutes
Calories Burned: 483


Workout Time: 36 minutes
Calories Burned: 528

Back and Six Pack

Workout Time:  24 minutes
Calories Burned: 348


Workout Time:  32 minutes
Calories Burned: 472

Ab Shredder

Workout Time:  15 minutes
Calories Burned: 225

Click here to order Asylum Volume 2 now

I hope you found these numbers helpful. If you’re thinking of purchasing any of these products, please check out our review links at the top of the page for more info (or click the direct order links). I can tell you here that the workouts are intense and shred fat while building muscle. Now you have a general idea of the Insanity calories burned. So get burning!

Insanity Max:30 Calories Burned

insanitymax30I’m a huge fan of the Beachbody Insanity series of workouts. One of  the more popular pages on this site is our Insanity: Calories Burned page, in which I estimate how many calories the Insanity (and the Insanity Asylum) workouts burn. Since Insanity Max:30 has been released, I wanted to list an estimate of the calories this program burns as well. Please check out my review of Insanity Max:30 if you want to know more about that.


First, I calculated the total minutes of actual exertion during each workout. I excluded any stretches, time Shaun T spends talking (or in some cases shouting and/or strongly motivating), and all breaks. Then, I divided those minutes into moderate vs. intense activity. I can say that with this workout, all of this is kept to a minimum. It truly is about an intense, to the point workout, which is why many of the workouts burn the same number of calories.

I did this based on each exercise (for example, moving push-ups are intense while some of the warm-ups are moderate). I assigned 11 calories per minute to the moderate exercises and 15 per minute to the intense. The very nature of Insanity Max:30 means that there are very few exercise breaks or periods of low intensity.

The numbers below are my estimates based on a 150 pound person (average, but also very close to my weight) confirmed by my heart rate monitor.

Remember, each person has a different metabolism and the more you weigh, the more calories you will burn. However, these numbers should give you a rough idea of the number of Insanity Max:30 calories burned.

In particular, the more intense the tabata exercises, the more likely you will be to burn (because of the nature of tabata). I suspect the tabata ones in particular burn much more than listed, depending on the person.

Also, studies show that after cardiovascular exercise, you continue to burn calories because the exercise provides a temporary metabolic boost. This is not reflected in the numbers below, but it’s still good to know that your overall numbers throughout the entire day may be much higher! This is especially true during the follow up stretches and cool down.

Below are the calories burned for Insanity Max:30. Note: the Tabata workouts are 20 seconds of intense cardio, 10 seconds of less intense cardio.

Insanity Max:30 Calories Burned

Cardio Challenge

Workout Time: 27 minutes
Calories Burned: 405

Tabata Power

Workout Time: 27 minutes
Calories Burned: 393 (based on tabata studies, this number could be a lot higher)

Sweat Intervals

Workout Time: 27 minutes
Calories Burned: 405

Tabata Strength

Workout Time: 27 minutes
Calories Burned: 393 (based on Tabata studies, this number could be much higher)

Friday Fight (Round 1)

Workout Time: 29  minutes
Calories Burned: 435

Max Out Cardio

Workout Time: 28 minutes
Calories Burned: 420

Max Out Power

Workout Time: 28 minutes
Calories Burned: 420

Max Out Sweat

Workout Time:  28 minutes
Calories Burned: 420

Max Out Strength

Workout Time: 28 minutes
Calories Burned: 420

Friday Fight (Round 2)

Workout Time:  29 minutes
Calories Burned: 435

So, as you can see with Insanity Max 30 you can get a great workout and burn a lot of calories in a short amount of time.

Beachbody Insanity Max:30 Review

insanitymax30As many of you know, my brother and I have written reviews of quite a few Beachbody products, including Shaun T.’s Insanity, Asylum Volume One, and Asylum Volume Two. These products have played a major part in my weight loss and fitness journey.

When I found out that Beachbody had a new Insanity product, Insanity Max:30, I wanted to try it out. It definitely sounded like it was ideal for my fitness goals and busy schedule.

I have to admit, I love Shaun T.’s workouts. They mix intensity, aerobic training,  and muscle development, and they vary enough to keep me interested. Plus, Shaun has a cool personality, that both encourages you and kicks your ass.

Max:30 continues this trend, with the express purpose of shortening the Insanity workouts down to a very intense 30-minute period. It has the same benefits of Insanity, i.e. it has a lot of variations, intervals, and utilizes your body instead of relying on free weights or bands (like the Asylum program does). The major difference is this contains new moves (although a few from the original Insanity show up), and there are far fewer breaks .

This is a great idea, because there are many days doing a full Insanity won’t fit into my schedule, and a 30 minute, no-fluff workout is just what I need. On other days, particularly the summer months, I feel like running, and am just too tired to do a full Insanity or Asylum along with the running. A half-hour version of Insanity is perfect for these situations. And, the ab program is only ten minutes allowing for an even shorter option!

Before I get into each workout, I want to briefly discuss what I don’t like about this product. The main thing I don’t like is that I am never a huge fan of diet materials that come with these products, especially when they are big, full-color, and glossy, and thus raise the price of the whole package, when I honestly just want the workout.

I follow a low(er) carb, low(er) calorie program that works wonders for me. I basically have this aspect of my life in control. Their advice isn’t bad, but it seems to focus a little too much on getting rid of fat rather than carbs. I know that is standard advice, but research is rapidly shifting in the direction of lower carb/higher fat diets being better, which is what I have found.

Another drawback is actually the same as this product’s strength. The thirty minute length, while great in many contexts, means it can’t fill the need for a longer workout. This is partially addressed by the ten minute ab workout. On heavier days, I combine this with some running (such as run a few miles after or before), another workout, or even something from Asylum or P90x.

Below I review each individual disc. If you are interested in knowing how many calories you burn in these workouts, definitely check out our Insanity Max:30 Calories Burned page.

Bottom line on this product: Great, intense program for people who need to fit a workout into thirty minutes.

Month One

Cardio Challenge

This is thirty minutes of challenging aerobic sequences. Remember, unlike the regular Insanity program, there aren’t very long breaks. This is very intense cardio with a lot of differing moves, both on and off the floor (I hope you like being in the plank).

Sweat Intervals

This title definitely lives up to its name…you will sweat! It is intense. Again, it’s a great mixture of standing and plank/push up workouts. You will get your heart pumping and your core strengthening.

Man doing a bicep curl, sepia toneTabata Power

This is based on the concept of doing work for 20 seconds, then resting for 10 seconds, based on a study in the mid-1990s by a guy named Dr. Tabata that showed a huge exercise and calorie gain benefit to using this ratio. The workout starts out with some warm-up exercises, then goes into the 20:10 ratio, starting with legs, then focusing on the upper body and core, and back again. Each change from work to rest is signaled by a bell with a countdown noise letting you know a few seconds before the change is coming. The workout ends with a straight burn out, with no rest time. The rapid pace makes it go quickly (or as quickly as an intense workout like this can go).

Tabata Strength

This is very similar to “Tabata Power,” and that review basically applies here. The “rest” for most of the program is actually jogging, but between some of the upper body and core exercises, it is going into “child’s pose.” Either way, you don’t get much of a rest. This session focuses will work virtually every part of your body and leave you sore, especially the parts with “V” push-ups. I could barely move after this one.

Friday Fight: Round 1

This is an intense, non-stop workout with only two short breaks. It is basic intense interval training with core work included. This workout, like its month 2 sequel, is the toughest and most intense of all the workouts because of its non-stop and varied nature. I was dripping with sweat by the end.

Month 2

Max Out Cardio

This workout has some very intense cardio, but truthfully it isn’t much greater than the Cardio Challenge workout from month one. It is still good of course with an assortment of challenging moves. However, I was expecting a little more from the second month.

Max Out Sweat

Like the similar workout from month one, yea, this will make you sweat like crazy. The workout is intense plyometric exercises, which take you all over the place, from the floor, up, and back again, with a lot of jumping. The various cycles of moves end with “power moves” which are even more intense than the previous workouts. Even in the winter, in my cold basement, I still broke a sweat. That is amazing! Shaun T. said at the end of this workout that it is the most intense one he has ever led, and I believe it.

Max Out Power

This is a more intense version of the Tabata workouts. Instead of the “30 seconds on-10 seconds off,” this workout extends the “on” time to 45 seconds, increasing the intensity decently over the first Tabata workouts. The bell and countdown information from the earlier workouts apply for this one.

Max Out Strength

This one is pretty intense, continuing the “45 second on-10 seconds off” pattern. It starts with some leg exercises, which while not seeming intense, really are. In the summer, I run roughly 20-25 miles a week. I am a veteran of Insanity, Asylum, and Asylum 2, and this still made me so weak in the legs I was cramping. Then, the workout moves to upper body work, with crazy sets of push-ups and core exercises that left me struggling to stay in the game. You get a few 30 second water breaks, and a little bit of break for 10 seconds here and there, but sometimes the “break” is jogging! Wow.

Friday Fight: Round 2

Billed as “the hardest workout ever,” this is one crazy thirty minute period of exercise. It is a great way to finish the program. You only get two thirty second breaks. These are some insane and complicated moves too. I think they worked almost every muscle in my body!


Ab Attack

This is an intense, concentrated abdominal workout with no breaks. It lasts 10 minutes. It will get your abs very sore. I have been doing the regular Insanity and Asylum ab programs and this workout still wore me out. It is awesome.


This is a low impact mix of stretching and “pulsing.” It isn’t super intense, but it is enough to make you burn.

Did you find this helpful? Will you please consider clicking HERE to order Insanity Max:30 from Amazon?

Creative New Year Resolution Ideas

If I asked you to give me a few New Year resolution ideas, I’m sure you could. Losing weight and making more money are very common resolutions. Giving up vices like smoking or drinking are also quite popular. But, what if you want something a little more creative?

New Year Resolution Ideas

Quick, now list a few of your past resolutions. I’ll bet you’ll struggle to even remember a few of them. Maybe they weren’t so memorable after all.

Did you keep them? I’ll bet you didn’t, which is probably why you don’t even remember them. However, if you keep picking the usual resolutions, don’t be shocked if you also keep failing at them.

Creative New Year Resolutions

If you want to keep your resolutions, you probably should pick a few new year resolution ideas that are a little more creative, or at least personal. While you might need to lose weight or quit smoking, those aren’t exactly unique.

So, here are a few creative resolutions that you might never even have thought about. Try them out and see if you can change your life for the better.

Practice Mindfulness

Think about your previous year. If you’re like the typical adult, it went way too fast and much of it was a blur. Heck, the previous two weeks, the time around Christmas, may have seemed to go the fastest! And, the Christmas holiday season is supposed to be one of the most meaningful times of the year.

A creative New Year resolution idea is to be more mindful. This largely means paying attention. Take a break from the hustle and the bustle and simply take in the present moment non-judgmentally.

Do this frequently, not only at moments throughout the day, but also in longer breaks (like spending a Saturday in nature).

You can start being mindful simply by breathing. Become aware of your breath, then the rest of your body and finally move to the world around you. Start for five minutes and see how long you can go. Being more mindful in the new year will help your mental health. It’ll also help you pay more attention to loved ones. A good book on mindfulness is Mindfulness For Beginners by Jon Kabat-Zinn.

If you want to set aside time each day for mindful meditation (or other types), we recommend the app Insight Timer. Check out our review of Insight Timer for more information.

Ditch the Technology

Own the technology; don’t let it own you. Way too much time in life is wasted staring at a screen. Between computers, tablets, smart phones, video games, and televisions, it’s amazing some people even get a glimpse of the real world.

I love technology, but I love living in the real world even more. Don’t try to give up the gadgets (an unrealistic goal, since as I mentioned above there are many helpful apps). Instead, limit your time on the computer or phone. And, use those gadgets to connect in the real world. For example, use your phone to meet up with a friend in real life.

In the video below we explain a little more about mindfulness, and show how it should not be done!

Start a Business

Surveys show that people generally hate their jobs. In fact, one study showed the job dissatisfaction number at over ninety percent! People typically hate their work are because they have no control and feel they aren’t making a difference. They feel powerless, like hamsters stuck on a spinning wheel, going nowhere with no meaning. Is that you? It likely is.

One way to get out of this rut is to start your own business. Utilize your skills and be in charge. The best business idea is to find a need and try to meet that need. If it aligns with a passion of yours, then it’s even better. Start small and build slowly. Rome wasn’t built in a day.

A couple of great books on starting a business are Effortless Entrepreneur By Nick Friedman and Omar Soliman and Millionaire Fastlane by MJ Demarco.

A Daily Act of Kindness

One of the best new year resolution ideas is to resolve to make at least one person’s life better each day. It can be as simple as buying someone’s coffee in line behind you to donating something to the local food bank. These happen a lot during the holidays, but not much afterwards.

Not only will this goal help someone in need, it will also help you feel better. Giving of ourselves is great for our mental health.

Small Fitness Goals

Finally, try integrating small fitness goals into your life. I suggest having larger fitness goals as well, but smaller ones can be helpful because they slowly add up and are easy to achieve.

David ran 100 miles in November (a pretty large fitness goal). However, he also committed to doing 50 push-ups, 20 chin-ups, and 30 dips a day. By the end of November those numbers were nearly doubled. Maybe 10 push-ups is more realistic for you, but whatever it is, commit to doing them every single day and you’ll find that within a month or two you are looking and feeling better from a five minute commitment each day.

So, while you can resolve to lose weight or get fit (and these are great goals), try these creative new year resolution ideas to have an amazing (and unique) new year. We have many books and other resources to help you achieve your resolutions and become the person you’ve always wanted to be.

Post Christmas Depression: How to Beat The After Holiday Blues

Christmas is awesome for most people: the parties, beautiful lights, carols, food, and, above all, the feelings of goodwill and excitement that even the most crabby people seem to embrace one day of the year. And, the presents are pretty great too.

However, once December 25th turns into December 26th, something often happens. Most people head back to work. Grumpy people return to their usual non-jolly selves, and the Christmas music leaves the radio. Boom. It’s all over. The result: Post Christmas depression.

Post Christmas Depression

It’s not just after Christmas that many of us get down. Whenever we have a lot of fun and excitement, it’s hard to get back to our usual lives, especially if those lives aren’t exactly meaningful or thrilling.

But, post-Christmas depression is unique because with Thanksgiving and Christmas and everything in between there is a lot of celebration, excitement, and even stress. Once all that ends, we’re left with a social and emotional void that needs filled. And, the reality of Christmas spending and weight gain might have kicked in. It can lead to depression.

However, it doesn’t have to get the best of you. You can beat post Christmas depression.

Note: If you’re suffering from serious depression, anxiety, or other possible serious mental health disorders, seek professional help. This page is designed for those suffering from mild post-holiday depression.

Twelve Days of Christmas

Technically, there are actually twelve days of Christmas according to the Catholic Church (which gave us Christmas). And, there’s even an entire Christmas season in the Catholic that lasts until mid-January. So, throughout history and in many Catholic countries today, Christmas festivities go long past Christmas Day.

Even if you’re not religious, go ahead and celebrate Christmas beyond December 25th. If it helps you beat the blues keep playing the music, leave up the tree, continue eating those gingerbread cookies, etc. Then, you can gradually taper off the celebrating, so it doesn’t feel like an abrupt end to Christmas.

Keep The Christmas Spirit Alive

Most of us love Christmas because society actually promotes peace, goodwill, and joy. Then, it suddenly stops. However, you can certainly keep the spirit of goodwill alive all year. In fact, for your own mental health and the betterment of the world, I highly recommend it.

Resolve to be joyful, fun, and happy everyday of the year. Start on December 26th or whatever day you’re reading this. That should help a lot with the post Christmas depression.

Set Your Resolutions Early

Directionless people typically have the most cases of mild depression. It can be hard dealing with the struggles of everyday life knowing that the future only holds more struggles and a lack of joy.

Set goals and stick to them. Having goals and working towards them keep you focused on a better future rather than the present. This is important, especially if you are depressed and lack direction.

Sit down and set out a few New Year’s goals right now. You can start them on January 1st if you want, but right now you can write them and start believing in them. Make them realistic, but also make them big. Don’t just list goals, but strategies to achieve them. This should help you feel better.

Make Everyday As Fun As Christmas

One reason why I don’t get post Christmas depression anymore is because, for me, everyday is like Christmas. Why? Because I live each day to its fullest. I am positive, reach out to others, find ways to be social, and am working towards big goals.

So, while December 25th is special, it’s not so different from the other days in the calendar that it leads to depression. The way to make everyday as fun as Christmas is to take control of your life, have big goals (and work to achieve them), and develop a positive outlook.

We have many books and other products that can help you become your best person. Follow our advice and everyday can become like Christmas, in your social life, dating, at work, etc. Don’t let post-Christmas depression get the best of you. Live life to the fullest December 25th, 26th, and every day of the year.

Want Happiness? Have Decision Latitude

couple talking on bench

Image courtesy of marin/

A boss works fourteen hour days and thrives on it. He builds his company and gets rewarded for it. A secretary works the same fourteen hour day and hates every second of it.

A creative, free thinking girl loves her art class. The boy beside her, forced to take it to graduate, wishes he were temporarily dead.

A high-value, attractive guy starts dating one of the cutest and nicest girls at work. He loves the relationship. Another guy at the same job is too shy to talk to anybody, and hasn’t been in a good relationship for two years, except for going on a few dates with women he wasn’t attracted to.

These examples illustrate a concept called “decision latitude.” Happiness most often occurs when we have the freedom to make our own decisions which align with our values.

I have seen it in every endeavor I’ve undertaken: people forced to do an activity or hold to a belief, whether through external or internal pressures, are often miserable. Those who choose their paths of their own free will are much happier. In the United States, there are large numbers of depressed and anxious people. I haven’t seen a study, but it likely corresponds to the number of people who have no control in their lives, where their external actions are far removed from their internal values and desires.

The first area where most men lack decision latitude is their jobs. I think the main character in the movie Office Space, Peter Gibbons, nicely sums this up. He hates working weekends but knows he’ll be forced by his boss. He lacks the ability to say no without consequences.

Most men are in similar circumstances, working jobs they hate. But, the need for money or general societal pressure keeps them stuck in a horribly stressful situation. Executives, like US Presidents experience a lot of stress, but they have the pay and latitude to manage it.

A lot of men also lack decision latitude in their family lives. They are often driven by wives, children, and other family members to act a certain way. For example, a man may hate his job and it may be killing him, but he works long hours because his wife wants to drive a brand new SUV and his kids need to go to private school. Or, maybe he feels he can’t make certain choices because he would disappoint his father.

Sometimes there’s a lack of decision latitude because of ideals. People are raised in a way that severely restricts their choices. Guilt from extreme religious doctrines, family ideologies, and other sources of rules can severely hamper people from making beneficial (and joy inducing) decisions that line up with their actual values (versus beliefs superimposed by others). In many cases, there is no awareness that these beliefs are even imposed on them, and that they don’t align with what a person wants.

And finally, many people lack decision latitude socially. Most people genuinely desire deep and meaningful relationships, both friendships and romantic relationships. However, sometimes many barriers exist that limit decision latitude in these areas. We see this play out dramatically in fictional romantic tragedies (like Romeo and Juliet), but also more subtly in real life, when families, society, timing, etc., get in the way of actual happiness. For example, interracial and homosexual relationships were once officially forbidden in the United States and the choice was either settle into a show relationship, or turn the relationship into a secret.

Sometimes this lack of latitude results because of a person’s own choices, like being unattractive, shy, or simply being unable to compete in a competitive dating marketplace where all the cute and cool people seem to be perpetually “taken.” The result is either outright unhappiness by having few friendships and romantic relationships, or the more subtle and lingering unhappiness of settling with someone while pining for “the one that got away.” While some guys may literally have the choice of ten women because of their looks and personality, getting to choose the best one, other less attractive guys start to feel so limited in options they may opt to date someone who is totally wrong for them. Once again, decision latitude = happiness.

So, if you want to be successful and happy, then it’s important to take steps each day to increase decision latitude in your life. It could be starting a business, standing up to your family members, refusing to settle and take that romantic risk. The key is to think about your core values and starting to question any long held, but unhelpful, thought patterns and actions you take that might be decreasing your decision latitude.