If you’re looking to take your fitness and health to the next level, try the CORE Cardio And Balance from INSANITY.
This workout is designed for all fitness levels, combining cardio and balance-based exercises into a conditioning routine that will work your entire body.
In this Article
What is Core Cardio And Balance?
The INSANITY CORE Cardio And Balance workout is a 30-minute circuit workout.
It's designed to work your entire body.
But it’s also incredibly intense and high-energy – even for experienced exercisers. This workout will help you burn calories, strengthen your muscles, and blast fat in just 30 minutes!
How long is the Insanity Core Cardio And Balance?
The CORE Cardio And Balance workout is 30 minutes long. It combines cardio and balance-based exercises into a conditioning routine that will work your entire body.
The five exercises are repeated for three circuits: one minute of activities followed by a two-minute rest.
And the workout is designed to be done three times per week.
But rest assured that it’s not tricky – no matter how fast you work out.
What are the Exercises?
The exercises are:
- Bicycle Kickbacks (also known as Kicks) – Perform a kickback, push off the ground, jump into the air, and catch a kickback in mid-air. Catch another kickback on the way down and repeat for 30 seconds.
- Runner’s Lunges (also known as Lunge and Front Kickbacks) – Perform a runner’s lunge, then jump into the air, catch a front kickback, and land. Repeat for 30 seconds.
- Side Squats with Kickbacks – Perform a side squat followed by a kickback to the chest. Then jump into the air and catch another kickback on the way down. Repeat for 30 seconds.
- Push-Up Jacks – Perform a push-up and then jump into the air and catch your feet behind you to perform a jackknife. Repeat for 30 seconds.
- Calf Raises – Stand on an elevated surface that’s at least 6 inches high. Hold on to the surface for balance as you raise your heels as high as possible, then lower them back down slowly. Repeat for 30 seconds.
How Many Calories Are Burned?
The CORE Cardio And Balance workout help you to burn calories and fat in just 30 minutes. To give you an idea of how many calories you might burn, you’ll burn roughly the same amount of calories as other popular workouts:
The P90X Plyometrics workouts burn 425 calories in only 10 minutes, and Zumba burns about 539 calories in 45 minutes.
The INSANITY CORE Cardio And Balance workout should help you burn from 250 to 325 calories if performed three times per week for 30 minutes.
What Else Should You Know?
Keep in mind that these are only estimates based on an average workout.
If you’re looking for a workout that will help you burn fat, you’ll want to make sure the exercises are performed at a high intensity, and your heart rate is well above average.
If you're using a heart rate monitor, aim for a target heart rate of between 60 and 80% of your maximum heart rate.
Estimate your maximum heart rate by subtracting your age from 220. For example, if you’re 30 years old, your maximum heart rate would be 190 beats per minute.
So to work out at about 80%, you should aim for a target heart rate of about 1 beat per second over this number – so 190 x 1.8 = 303 beats per minute.
If you’re not using a heart rate monitor, you can estimate your heart rate by taking your pulse for 15 seconds while resting (for example, after a warm-up) and multiplying by four.
For instance, if your pulse is 60 beats per minute while resting, it would be 240 beats per minute during exercise.
So aim for a target heart rate of about one beat per second over this number – so 240 x 1.8 = 408 beats per minute.
Should I do an Insanity Workout?
In the beginning, you might not be able to complete an entire circuit without rest. Don’t worry! With practice and time, you will get stronger and more fit.
Start with the suggested repetitions (the number of times to perform each exercise). If you can do more than that without stopping, go ahead and challenge yourself.
But if you get out of breath during some of the exercises, take a short break.
Then, rest for two minutes before doing the following circuit.
In addition, you’ll need to focus on technique and form during each exercise. The exercises will get easier over time, but if you’re new to weight training or working out with weights, you may find these exercises difficult at first.
Once you’ve completed the CORE Cardio And Balance workout, you should feel an intense burning sensation in your muscles.
But don't forget to rest – at least a minute of rest between each circuit.
And if you can’t finish the entire workout, though, that’s OK! You can do the first three circuits or just do two of them for 30 minutes total.
The Insanity Core Cardio And Balance workout is designed by Beachbody, which is one of many fitness products from the company.
So that’s it, keep visiting us for more updates, and don’t forget to share this article with your friends! And as usual, thanks for reading.