Insanity Pure Cardio Review

So, given the last video’s disappointment, I figured Insanity Pure Cardio had better be excellent. And it did not disappoint.

First and foremost, I must confess that I did not follow my own advice on How to Drink Like a World Class Athlete. Yeah, I didn’t do it, and as a result, I got a terrible headache (around 5% dehydration), but I still completed the exercise.

I don’t usually work out until the afternoon, but I completed this Pure Cardio Workout first thing in the morning. Because I am not a morning person, I use the term “morning” to refer to any time before noon.

Insanity Pure Cardio [Review]

This is definitely the second greatest exercise I’ve done in any of the Insanity routines so far. This exercise, unlike any of the others I’ve seen, does not include any pre-planned water breaks. In other words, it’s pure cardio at full throttle for approximately 20-25 minutes.

If you don’t think that’s a lot, try sprinting for more than 15 seconds. My body appears to like any kind of aerobic activity as a biker. So 25 minutes isn’t especially difficult, but it’s certainly out of the ordinary for me.

My first bit of advice is to make sure you are properly hydrated at least 1 hour before completing this video. You will perspire. You will be able to taste your own perspiration. I completed both tasks.

Pure cardio does exactly what it claims it will do. Don’t be fooled; I’m a fitness expert, and this exercise is HARD. Seriously, the presenter of these Insanity exercise DVDs fell on the floor in exhaustion after the exercise! This is not something to be taken lightly; it is very difficult.

You are not working hard enough if you do not stop at least once or twice throughout the video to take a water break. However, if done correctly, you should be constantly reaching 80-95 percent of your maximum heart rate.

Finally, many of the movements in this video are exercises that you have previously done in prior Insanity workouts that I have written about.

Insanity Pure Cardio [Workout]

The format of the exercise is the same as it is for all previous Insanity workouts: warm-up, stretch, exercise, stretch. And, like the other videos I’ve mentioned, the *warm-up – stretch* sequence stinks! It was bad in the first video, and it is still bad in this video.

Remember when you were a child and you came in after playing in the grass, the streets, or wherever? Then your mother/grandmother summoned you inside for anything trivial, such as putting on clothing or eating. Isn’t it the greatest buzz killer? Your buddies are shouting and shouting outside, while you are being probed and probed inside.

The *warm-up-stretch* routine is the same; it begins with a pretty kickass warm-up, then you pause to stretch. It’s dreadful. I will continue to write about it as long as it is completed.


As a result, the warm-up is identical to the remainder of the exercise. There are three rounds of workouts that become increasingly more difficult.

Round #1: Warm-ups

  • Jog while keeping your core taut.
  • Jumping Jacks: Keep your arms straight and your hands touching.
  • Between leaps, lift both feet off the ground.
  • 123-123: This is similar to a Heisman Trophy, except you add three steps in between.
  • Butt Kicks are exactly what they sound like. That’ll get those heels to your butt!
  • High Knees: I didn’t say low knees either, so raise those knees!
  • Mummy Kicks: Make careful to keep your arms and legs straight. This is an excellent reason to acquire the video if you’re not sure what they are.

Round #2: Warm-ups (Now faster)

  • Jog while keeping your core taut. Don’t be careless.
  • Jumping Jacks: Arms out – Pay attention to your form.
  • Heisman: You’re aiming for form and control.
  • 123-123: Form, Form, Form
  • Butt Kicks: Don’t be a slacker with me.
  • High Knees: Lift your knees with your core.
  • Mummy Kicks: Don’t allow the poor form monster to get the best of you; maintain your arms at shoulder height.

Round #3: Warm-ups (This is the round you go as fast as you can go)

  • Jog: Go as quickly as you can safely go up.
  • Jumping Jacks: Focus on speed.
  • Heisman: You’re really just hopping back and forth as quickly as you can. Don’t injure yourself.
  • 123-123: These are tough to perform quickly while being safe and concentrating on form.
  • Butt Kicks – These are similarly difficult to do quickly, and you are exhausted by this point. Form, Form, Form, Form, Form, Form, Form, Form, Form, Form
  • High Knees: Don’t slack off, go for speed. Knees must still be as high as possible.
  • Mummy Kicks: Take a risk.


This is the portion of the DVD set that I dislike. However, because your core temperature is already up and your muscles are warmed up, go ahead and stretch…you’re going to need it. Also, be hydrated since there will be NO BREAKS throughout the exercise (only the ones you make for yourself). Make certain that you stretch EVERYTHING.

Water Break: 30 Seconds *Remember, this is the only one planned, so make use of it.

Water Break: Get some water, because this exercise is HARD. If you’re anything like me, you’re thinking…sure, guy, how hard can it be? I understand as you shall see.

Suicide Drills

This was mentioned in the evaluation of the Plyometric Cardio Circuit.

With a name like suicide drills, you can tell they’re bad. The practice is similar to frying eggs in that it is simple to perform but difficult to master. Suicide drills are similar to the 123 exercises performed during warm-up, except that in-between steps, you contact the ground with the opposite hand from the side you are drilling on.

The important thing here is to maintain the correct form and keep your core firm. This helps with form and agility. It is a question of time rather than repetitions.

Switch Kicks

Switch Kicks are similar to Switch Feet in that you bounce off your opposing leg and kick out with the other leg. All you have to do is establish a rhythm and stay with it. It’s a simple and enjoyable action. Maintain your equilibrium by using your arms. Again, this is a timing issue rather than a repeat issue as in the previous videos.

Wide Football Stance

This was mentioned in the evaluation of the Plyometric Cardio Circuit.

A couple other important things to remember while performing these are to push yourself and make smooth changes whether turning left or right or moving to the front or rear.

Do not remain down for more than one second during your “Set.” You want to keep moving and maintain the greatest possible pace. I know I say it a lot, but it’s true.

Sprint: attempt to move your feet as quickly as possible. Consider yourself to be sprinting over burning coals.

Stance Jacks

Similar to jumping jacks, except your hands are on the ground. You do regular jumping jacks with your lower body, but instead of raising your arms and placing your hands above your head, you touch the ground with one hand while your legs are wide.

It’s not a tough maneuver, but it’s very effective. This was a new variety for me, and I like it.

Push your buttocks out to get a good grip on the activity. If you can’t tell from my explanation, this is quite similar to the jack squat.


The pedal exercise is really a combination of two workouts. It consists of a complete sprint followed by a lunge (one for each leg) in between sprints. Make sure your knee is above your ankle.

Jump Rope and Hooks

In this exercise, there is nothing to find out. You toss 8 hooks with your right or left hand, then leap up and perform a double jump rope (your imagined rope passes under your body twice). Then swap hands and repeat with another 8 hooks.

Don’t injure yourself despite the fact that there are no set breaks. Take one as needed and return to the game.

Power Jacks – This is an excerpt from the Fit Test evaluation.

Power jacks are similar to jumping jacks, but you squat while your legs are in the out position and your arms do not contact while you are in the up position.

Level 2 Drills – These drills are also from the Insanity Plyometric Cardio program.

Level 2 exercises are the same as Level 1 exercises, except that instead of four push-ups and four plank level mountain climbers, you perform eight.

Frog Jumps

Frog leaps are similar to those you performed as a kid. You start in a standing squat and leap forward and backward. It’s simple but not enjoyable, particularly because you should be exhausted at this time. Make sure your buttocks are tucked in and both of your arms are touching the floor.

Power Knees

This is another exercise from the Fit test review.

These are what I call coconut crushers. You are bending one knee and pretending to hold the coconut in both hands, then attempting to smash that coconut with your knee in a diagonal manner. Do at least 50 on one leg before switching knees.

Mountain Climbers – Another Plyometric Cardio Circuit exercise

This is the standing-up form of the workout. As though you were rock climbing, raise your arms in the air and begin ascending your fictitious mountain. Do as many as you possibly can.

Ski Down – Another Plyometric Cardio Circuit exercise

There isn’t much more to say except to make sure you land gently on your toes (like a cat). Your knees will thank me later in an email. Keep your knees together at all times. Finally, swing your arms to get momentum.

Switch Feet/ Scissor Runs

Guess where this exercise comes from – you guessed it, just like the others. There’s not much more to say at this point except to make sure you stay up with the speed.

Suicide Jumps – This is an exercise from the Fit Test collection.

Suicide leaps are a combination of a plank and a leap in between. This is the only further information I have.

Push-up Jacks

I’m sure you’ve already read this since I linked to other reviews above.

1-minute water break

Stretch: Don’t miss this; it’s crucial, but also insane at this point for reasons you can probably imagine.



How long can pure cardio craziness last?

The exercise lasts 38 minutes and 18 seconds and includes a warm-up, the main exercise (which lasts just 15 minutes), a stretch, and a five-minute cool-down stretch.

How long does it take to see results from insanity?

The Insanity exercise is difficult, but it will take some time before you notice any benefits. Generally, you may follow the principles outlined below: It takes 4 weeks for YOU to see a difference in your body. It takes eight weeks for friends and family to see a difference.

Is insanity good for cardio?

Aerobics are essential to Insanity. It will assist you in improving your cardiovascular fitness and losing weight/body fat. Yes, there is strength. The max interval program will help you gain strength and test your muscles.

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