How Long is the Insanity Plyometric Cardio Circuit + 3 Diet Mistakes to Avoid
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The Insanity Plyometric Cardio Circuit is about 40-45 minutes long. The main workout after stretching and cooldown is about 20 minutes of intense exercise. The Plyometric Cardio Circuit is used in the first month of the program and intermittently throughout the entire program. The circuits lower body plyometric exercises are designed to help you burn fat.
Warning: If you have major health issues, you should probably avoid the Insanity program. Prior to starting any new exercise program, you should consult with your physician. And, with all fitness programs, work at your own pace if you cannot do the exercise as intended immediately. Safe practice will build up your endurance so you can eventually run through the program as it was designed.
What is Insanity?
The Insanity workout is an intense, hardcore DVD-based exercise program developed by trainer Shawn T and distributed by Beachbody. The complete program is a 60 day maximum intensity workout series. The Insanity workout is an advanced exercise program. The fast paced exercise circuit will challenge even the most fit, athletic individuals. In order to successfully complete the program from the start, you should have a basic fitness level.
Insanity centers around High Intensity Interval Training (HIIT) to burn fat. HIIT programs are promoted as burning fat faster than typical exercise routines. Insanity utilizes maximal interval training where you are moving for at least 3 minutes at a time. This requires a larger aerobic demand on the body. Maximum intensity interval training is believed to be a more efficient form of cardiovascular activity.
The interval training routine also assists building endurance and core strength. If you dedicate yourself to the program, you could see six pack abs and lean muscle mass.
What is Plyometric Cardio?
Plyometrics exercises use speed movements to build muscle power. Insanity Plyometric Cardio Circuit are total-body exercises designed to work your muscles to their full potential in a short amount of time. When done properly, plyometrics will help build endurance, speed and agility and compliment your strength training routines. Commitment to plyometrics will help you lose weight and maintain better health.
3 Diet Mistakes to Avoid
Despite the internet having a wealth of information on weight loss programs, the same diet mistakes are being made over and over every day. We are not talking here about little slipups where you ate a slice of pie that was not on the plan, but big mistakes that lead to failure to lose the weight that you want to lose. Understanding these errors can help you develop the attitude that will lead to permanent weight loss for you.
Diet Mistake #1: The All Or Nothing Attitude
All or nothing dieters will often pick out a complicated diet that is almost impossible to maintain. Before beginning, they will search the kitchen for anything that does not fit the plan and throw it in the garbage. They are planning to be the perfect dieter, and so they will be, for one day, three days, seven days or even a couple of weeks. Then, inevitably, something happens that means they cannot keep to the diet one time. Immediately the whole thing is ruined in their eyes and the diet is over. They go to the store and buy all the things that went into the garbage last week and proceed to gain back all the weight that they lost, as fast as possible.
If you are this kind of dieter you need to ask yourself some tough questions. Do you really want to lose weight permanently, or just lose a few pounds so that you can enjoy putting them back on again? The way forward is to make small changes to what you eat so that you have a slow but steady weight loss.
Mistakes happen – don’t beat yourself up over it. Start over or continue where you left off.
Diet Mistake #2: The Attitude of Sacrifice
Another common mistake is to view your diet as a period of sacrifice. You do not allow yourself the foods that you enjoy most while you are on your way to your target weight. Your diet plan may be great and has proven successful in losing weight, but what happens when you reach your goal? You have not learnt to eat ‘bad foods’ in moderation so as soon as you start, you are likely to go out of control. It is better to include a little of everything in your diet and learn to enjoy it in small quantities. Yes, even chocolate!
Diet Mistake #3: Goal Failure
Setting achievable goals is vital in any weight loss plan. Goals should be clear, realistic and set out in writing. While you probably do have an ideal weight in your mind, but focusing on that number may be too intimidating. A more useful goal would be to lose two pounds per week for the first five weeks and then one pound per week after that. Some weeks you will lose more and some less, some weeks you may even gain. However, if you track your progress, you will see that ups and downs are natural. Also these peaks and valleys do not stop you progressing steadily toward your major goal.
If you have been making these mistakes, do not worry. The most important point in dieting is making better choices. Learn from your failures. Do not use a mistake as an excuse to give up. The only way to achieve your goal permanently is to make a commitment to become a healthier person. Remember that eating normally includes eating more some days and less others.
Learn to enjoy food in moderation and you have every chance of avoiding these bad diet mistakes.