Beachbody Reviews

Your Quick & Easy Guide to Insanity Plyometric Cardio Circuit

September 27, 2018

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I'm Mickie. Co-founder and CEO of One Strong Southern Girl. Our team is here for you. We want you to remember us because we helped changed your life. 


Insanity Plyometric Cardio Circuit will be one of the hardest workouts you’ll ever do.  I promise.

TIP-If you haven’t worked out since 1980, you might not want to start here.

BUT, make it your goal to crush this workout in a few months.

Plyometric Cardio Circuit is just ONE of the routines in the Insanity series:

I LOVE the Insanity series

I know Insanity’s been out for a few years now but the workouts are timeless.  It’s never going to be too late to jump on the Insanity bandwagon.

You don’t need any equipment.  The exercises are simple (but more intense than any workout I’ve ever done*).

And Shaun T’s crew in the video are so real!

Bravo, Beachbody, for using a team of athletes who are also breathless, drenched in sweat and struggling to finish every last rep.  

*UpdateInsanity Max:30 is comparable in intensity.

Let me tell you what you’re going to see in Plyometric Cardio Circuit…

This post may contain Amazon (or other) affiliate links which won’t change your price but will share some commission. You can get more information about that here.

the team of athletes doing the Insanity Plyometric Cardio workout

Instructor-Shaun T



Length-44 minutes

HRM-374 calories


Remember my choreography rating refers to the complexity of the choreography in the workout–not the intensity.  This is an advanced program but the actual moves are simple.  Read more about my choreography ratings here.

My rating-A

The Important Stuff about Plyometric Cardio Circuit

Plyometric Cardio Circuit uses interval training and is a phenomenal cardio workout in a short period of time.  As I said before, this will be one of the hardest workouts you’ve ever done.  Promise.

The main workout has two sections (circuit one and two) of four exercises.  You repeat those four moves three times with more intensity every time.  There are a few moves added at the end of each section (after the third set) before you rest.

There’s a countdown clock.  Watch it.  Challenge yourself to get through each section.  Before you know it you’ll be done.

Go For It.  This routine is so hard.  Push yourself.  You’re getting stronger and healthier.

Remember to read to the end for tips on every section in Plyometric Cardio Circuit as well as links to a few places you can compare prices for Insanity.


You know how the insanity warm-up works.  You do several exercises in a row.  Then you repeat them twice, increasing intensity every time.

The exercises in this warm-up:


Jumping Jacks



Butt Kicks

High Knees

Mummy Kicks



I’ve mentioned it before but this little segment is my favorite part of Insanity.  The stretch following the warm-up blast feels so damn good.  The timing is genius. 

Shaun T forgets to do a few of the stretches on the opposing leg (leg raises) in this workout so you’ll need to throw those in there for balance.


Main Workout (The Exercises in Plyometric Cardio Circuit)

Circuit One (23 minutes left in this workout)

Suicide Drills

Shuffle your feet fast.  Stick your butt out to touch the floor.

Power Squats

Stick that butt out.  You’re creating a stronger lower body.

Mountain Climbers

Core tight.  Lift your knees.  You’re not tired.

Ski Jumps

Keep your knees facing the front and your legs glued together.  Yes, that makes it harder.  I know, you hate me right now.


Repeat those four moves with more intensity.  Go at your own pace but go fast.


Same moves, one last time, then you move on.  Make this your best set of these.

There are two more exercises left to do before you rest.  You do them once so go for it.

Switch Feet

Try to go fast.  You only have 15 minutes left.

Football Wide Sprints

Feel your core.  You are amazing.  Don’t give up.


Circuit Two (14 minutes left)


Do them all from the same side.  Switch sides on the second set.  On the third set alternate the move from right (towards the TV) to left (away from TV).

Level One Drill

You have to go down in plank now.

You do four push-ups and then 8 runs on the floor and then stand up.  Repeat.

Ski Abs

Yes, more plank work.  Your legs go to the side and up towards your shoulder.


Stay in plank.  Shaun T tells you what to do.  Try to keep up.


Repeat those four moves.  Remember to do the other side on the basketball exercise.

I am dripping in sweat at this point.  My shoulders are on fire.  It’s hard for everyone.  You can do it.  Just do as many push-ups as you can on the Level One Drills.  It’s impossible to keep up with what he calls out.  Go on your knees if you need to.  You should feel your obliques contract on those ski abs.


You’ll think you can’t possibly do all those moves again but you can. 

This is the last set.  Can you believe you’ve been in the body of this workout for less than 25 minutes?  It really is insane but this is where it counts.  Do it.  Shaun T will push you through this.  Listen to him.

Now you do two new exercises.  You won’t even care what they are because you’ll be so happy to get out of plank.  You don’t have to repeat them.


Punch your hands as fast as you can.  You got this.  Pretend you’re a famous boxer when you’re doing all these punches over the next few minutes.

Cross Jacks



Keep your core tight and get into that squat.  You’re so close!


Cool Down/Stretch

You did it!!  You’re so amazing.  Be proud of yourself.  You know how much effort you put in to get through this workout.  Don’t skip the stretch.  You need it.

Now What??

I love, love, love this workout.  Insanity is so good because of routines like this one.

You can find Plyometric Cardio Circuit with the other Insanity videos by Beachbody and in the workouts of a Beachbody on Demand membership.

Read more about Beachbody on Demand.  It’s free for 30 days!  (And how I access every Beachbody workout these days.)


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  1. Lance R. says:

    i need to dig these videos up again. i am back to training and Insanity is the best fat burner ever. I actually look forward to it, just as before. You picked the right workout from the series, for sure. bananas.

    • I agree! I love Insanity! They’re timeless workouts and will always be my ‘go-to’ routines to burn a bunch of calories really fast. Thanks for reading and taking the time to comment!

  2. Christopher L. King says:

    Me and my 2 girls just started yesterday with the fit test. Now I bought Insanity when it first came out and I lost 60 pounds in the 1st 30 days. In 2016 and 2017 I had 2 back surgeries and I am on all types of pain meds. I want to reclaim my body and do it without the aid of medication so we bought insanity again. It hurts so bad, but feels so good!

    • It feels so good! I love that description of Insanity (and agree completely)! I’d definitely recommend you take it slow while you’re healing but bravo to you for taking control of your health and fitness! Best of luck! You sound like a badass so I’m sure you’ll do amazing. Thank you for taking the time to comment???? Best, Mickie

  3. Roxy South says:

    Hi! Its so cool that someone else is doing the insanity work out ten years later like me. Im on the second week and loving it. Its honestly a lot easier than I thought it would be but its only the second week.

    • Hey Roxy! Insanity routines are timeless! I’ve been including them in my workout program off and on since they were released forever ago! They’ll always be a great workout. Thank you for taking the time to share your thoughts! I love hearing from fellow Shaun T fans! Best, Mickie

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