Insanity Fit Test Exercises & Sheet

Are you ready to take on the ultimate fitness challenge? The Insanity workout is a high-intensity, full-body workout program that promises to transform your body in just 60 days. But before you dive into the intense workouts, it’s important to take the Insanity Fit Test to assess your current fitness level and track your progress throughout the program. In this article, we’ll go over the Insanity Fit Test exercises and provide a downloadable Insanity Fit Test sheet to help you get started.

What is the Insanity Fit Test?

The Insanity Fit Test is a series of eight exercises designed to measure your current fitness level and track your progress throughout the Insanity workout program. These exercises are a combination of cardio, strength, and plyometric movements that will challenge your body and push you to your limits. The Fit Test is meant to be taken before starting the Insanity program and then repeated every two weeks to track your progress.

Insanity Fit Test Exercises

  1. Switch Kicks
  2. Power Jacks
  3. Power Knees
  4. Power Jumps
  5. Globe Jumps
  6. Suicide Jumps
  7. Push-Up Jacks
  8. Low Plank Oblique

Hiit workout

How to Perform the Insanity Fit Test Exercises

Each exercise should be performed for one minute with a 30-second break in between. Make sure to warm up before starting the Fit Test and cool down afterwards to prevent injury.

Switch Kicks

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Lift your right leg and kick it out in front of you while simultaneously lifting your left arm.
  3. Quickly switch legs and arms, kicking your left leg out in front of you and lifting your right arm.
  4. Continue alternating legs and arms for one minute.

Power Jacks

  1. Stand with your feet together and your arms at your sides.
  2. Jump your feet out to the sides while simultaneously raising your arms above your head.
  3. Jump your feet back together and lower your arms to your sides.
  4. Continue jumping in and out for one minute.

Power Knees

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Lift your right knee up towards your chest while simultaneously raising your arms above your head.
  3. Quickly switch legs, bringing your left knee up towards your chest and lowering your arms.
  4. Continue alternating knees and arms for one minute.

Power Jumps

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Squat down and jump up explosively, reaching your arms above your head.
  3. Land softly and immediately squat down and jump again.
  4. Continue jumping for one minute.

Globe Jumps

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Jump forward and to the right, landing on your right foot and swinging your arms to the right.
  3. Jump back to the starting position and immediately jump forward and to the left, landing on your left foot and swinging your arms to the left.
  4. Continue jumping in a circular motion for one minute.

Suicide Jumps

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Squat down and place your hands on the ground in front of you.
  3. Jump your feet back into a plank position.
  4. Jump your feet back in towards your hands and then jump up explosively.
  5. Continue jumping for one minute.

Push-Up Jacks

  1. Start in a plank position with your arms straight and your hands shoulder-width apart.
  2. Lower your body down into a push-up.
  3. As you push back up, jump your feet out to the sides and then back in.
  4. Continue performing push-ups with jumping jacks for one minute.

Low Plank Oblique

  1. Start in a low plank position with your forearms on the ground and your body in a straight line.
  2. Twist your hips to the right, bringing your right hip towards the ground.
  3. Return to the starting position and then twist your hips to the left.
  4. Continue twisting for one minute.

Insanity Fit Test Sheet

To help you track your progress, we’ve created a downloadable Insanity Fit Test sheet. You can print it out and fill it in each time you take the Fit Test to see how much you’ve improved. Remember to take the Fit Test every two weeks to track your progress and stay motivated.

Are you ready to take on the Insanity workout? With these exercises and the Fit Test sheet, you’ll be on your way to a stronger, fitter you in just 60 days. Don’t forget to stay hydrated and listen to your body as you push yourself to new limits. Good luck!

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