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Insanity Cardio Recovery: A Comprehensive Guide

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Siti Amirah
March 20, 2023 July 9, 2024
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Insanity cardio recovery is an active recovery component of Insanity, a unique 60-day workout program by Shaun T, designed to help individuals recover from high-intensity cardio exercises [1]. It consists of low-intensity exercises that focus on stretching and muscle strengthening, as well as improving flexibility and balance.

The purpose of the insanity cardio recovery is to allow the body to rest and recover so that it can perform better during the next high-intensity workout.

It adds a great supplement to any fitness routine as it helps to reduce the risk of injury, while also improving overall body function. Incorporating the insanity cardio recovery can help individuals achieve their fitness goals while also maintaining a healthy and sustainable exercise routine.

Who Is The Insanity Cardio Recovery For?

Insanity Cardio Recovery is for anyone who wants to develop and maintain their cardiovascular fitness, improve their flexibility, and recover from intense cardio workouts. This workout is also beneficial for individuals who want to engage in low-impact exercises that are kinder to their joints, as it focuses on movements that are gentle, yet challenging.

The Insanity Cardio Recovery is an excellent workout for those who are new to exercise or fitness enthusiasts looking to switch up their routines. This workout can help you achieve your fitness goals and give you a sense of accomplishment and well-being. Remember, consistency is key, and with dedication and hard work, you can see significant improvements in your physical fitness and overall health.

The Importance of Insanity Cardio Recovery

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Insanity Cardio Recovery is a crucial part of the Insanity workout program as it helps your body to recover from the intense cardio workouts. It is designed to be an active recovery session, focusing on stretching and low-impact exercises to help improve flexibility, reduce soreness, and prevent injury.

In the Insanity workout program, there are a total of nine different workouts, each taking 30 to 60 minutes to complete. Throughout the 60 days, you will be given a workout schedule to follow, from Monday to Friday. In a single week, you are expected to complete 5 days of high-intensity workouts which are– Fit Test, Plyometric Cardio Circuit, Cardio Power & Resistance, Pure Cardio, and Cardio Abs. In between these, is a day for Cardio Recovery.

Benefits of Cardio Recovery

The benefits of Insanity Cardio Recovery include:

  • Improved circulation and oxygenation of muscles
  • Reduced muscle fatigue
  • Improved recovery time.
  • Maintaining healthy joints and muscles

By incorporating Insanity Cardio Recovery into your routine, you can improve your overall physical fitness, increase your endurance, and reduce the risk of injury. So, you want to take this recovery session seriously and be sure to incorporate it into your workout program for maximum results.

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What Exercises Are In The Insanity Cardio Recovery?

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insanity exercises

In Insanity Cardio Recovery, you can expect to perform a series of low-impact exercises that focus on stretching, flexibility, and recovery.

The goal of these exercises is to help you recover from the intense cardio workouts from previous days and to prepare for the next workout days. Here is a list of exercises that are inside this workout in sequence:

Plank work 

Starting from an upright position, dropping to the floor, and jumping back into the plank position. Then, jump forward so your feet and hands are back together and return to an upright position. Repeat.

Plank pulses 

Similar to the exercise above but this time you are in plank position, raise one leg and repeatedly pulse it up and down. Then, repeat but with the other leg.

Wide downward dog 

Start with a wide stance, hands and feet on the ground and your body forming a large upside-down V. Hold this position until given the cue to move on.

Hamstring stretch 

From a wide stance, drop your upper body to the floor, pull your chest toward the right leg, and hold. Repeat on the left side.

Squats 

Here you perform standard squats, making sure that it is slow and controlled.

Squat hold, and pulses

Get into a squat position once again but this time, hold in this position. After some time, pulse in position by moving slightly up and down.

Lunges

Here you will perform regular lunges at a slow and controlled pace.

Lunge hold, and pulses 

Similar to the squats hold sequence above: Get into a normal lunge position and hold. After some time, pulse in position by moving slightly up and down.

Plie Yoga Squats

Go into a plie squats position by extending your handouts to the side and toes pointed to the side. Reach down and place one hand by the side of that foot and reach the other arm out to the sky.

Quad Strengtheners

Start by getting down on your hands and knees. Lift your knees off the ground and push one leg out at a time, pulsing it up and down.

Tabletop Balance Pose

Start by balancing on one foot. Lift the other leg into the air, positioning it parallel to the ground. Stretch your arms out in front of you (also parallel to the ground). Hold and then repeat on the other side.

Hip openers

Begin in a squat position, placing your hands on your knees. Then, lower your body so that your elbows and knees come together. Next, push outward to open your hips. This will help to increase flexibility and relieve tension in the hip area. Finally, hold the stretch for A few seconds to allow your muscles to loosen up and open your hips more.

Knee to chest stretch

Start by standing upright, lifting one knee, and bringing it to your chest. Wrap your hands around your knee and hold it up using your biceps. Repeat with the other leg.

Insanity Cardio Recovery Plans

Our Insanity Cardio Recovery Plans are designed to give your body the rest it needs after intense cardio workouts. These plans include low-intensity exercises that focus on stretching and strengthening your muscles, while also improving your flexibility and balance.

Here are some detailed Insanity Cardio Recovery plans for you:

Beginner Level

  • Warm-up: 5 minutes of light cardio (e.g. marching in place, jumping jacks)
  • Plank work: 3 sets of 30 seconds with 15 seconds rest in between
  • Wide downward dog: Hold for 30 seconds
  • Squats: 3 sets of 10 reps, with a 30-second rest in between
  • Lunges: 3 sets of 10 reps (alternating legs), with a 30-second rest in between
  • Plie yoga stretch: Hold for 30 seconds
  • Quad strengtheners: 3 sets of 10 reps (alternating legs)
  • Cool-down: 5 minutes of stretching and deep breathing exercise

Intermediate Level

  • Warm-up: 10 minutes of light cardio (e.g. jogging in place, high knees)
  • Plank work: 5 sets of 30 seconds with 10 seconds rest in between
  • Plank pulses: 3 sets of 10 reps (alternating legs), with a 15-second rest in between
  • Wide downward dog: Hold for 45 seconds
  • Squats: 4 sets of 12 reps, with a 20-second rest in between
  • Squat hold and pulse: 3 sets of 10 reps, with a 15-second rest in between
  • Lunges: 4 sets of 12 reps (alternating legs), with a 20-second rest in between
  • Lunge hold and pulse: 3 sets of 10 reps (alternating legs), with a 15-second rest in between
  • Plie yoga stretch: Hold for 45 seconds
  • Quad strengtheners: 4 sets of 12 reps (alternating legs), with a 20-second rest in between
  • Oblique work: 3 sets of 10 reps (alternating sides), with a 15-second rest in between
  • Cool-down: 10 minutes of stretching and deep breathing exercise

Advanced Level

  • Warm-up: 15 minutes of light cardio (e.g. jumping jacks, high knees, skaters)
  • Plank work: 5 sets of 45 seconds with 10 seconds rest in between
  • Plank pulses: 3 sets of 10 reps (alternating legs), with a 10-second rest in between
  • Wide downward dog: Hold for 60 seconds
  • Squats: 5 sets of 15 reps, with a 15-second rest in between
  • Squat hold and pulse: 3 sets of 12 reps, with a 10-second rest in between
  • Lunges: 5 sets of 15 reps (alternating legs), with a 15-second rest in between
  • Lunge hold and pulse: 3 sets of 12 reps (alternating legs), with a 10-second rest in between
  • Plie yoga stretch: Hold for 60 seconds
  • Quad strengtheners: 5 sets of 15 reps (alternating legs), with a 15-second rest in between
  • Oblique work: 3 sets of 12 reps (alternating sides), with a 10-second rest in between
  • Tabletop balance pose: 2 sets of 30 seconds (alternating legs)
  • Cool-down: 15 minutes of stretching and deep breathing exercises.

If you liked these plans, you may also want to check this out: Insanity workout calendar for 60 Days (PDF). It comes with a free diet plan too!

Conclusion

Remember to always adjust the number of rounds and weights based on your fitness level and goals. It’s essential to listen to your body and not over-exert your muscles, practice maintaining proper form, and stay hydrated throughout your workout. Consistency is key, so make sure to stick to your plan and adjust it as needed. Good luck!

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FAQs
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References  

Shaun T. (n.d.) Insanity [online]. Available at: https://www.shauntlife.com/insanity/

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