Okay, I mentioned getting fit again after having gotten badly out of shape. I will go into more details in the future, and really talk about it. But I figured that for now I would just mention one thing.

I started (my wife and I did, actually) Shaun T’s Insanity on Monday. Insanity is a 60 day program, 6 days a week, based on the concept of max interval training and plyometrics. Regular interval training has you doing 2-3 minutes of moderate exercise followed by a peak of 30-60 seconds of maximum effort, then back to moderate exercise. Max interval training reverses that. You work at maximum effort for 3 minutes, followed by a 30 second rest, and so on.

Day 1 is a fitness test. It consists of 8 different fairly demanding exercises, like push-up jacks and plank obliques. You do as many as you can in one minute, then rest for 60-90 seconds, then on to the next exercise. You take the fitness test every two weeks (Day 1, 15, etc).

The program consists of 4 weeks of “interval training”, followed by a recovery week, followed by 4 weeks of “max interval training”.

This morning I did Day 2 – Cardio Circuit. It’s 42 very intense minutes. You start with about 4 minutes of warm-up, 6 minutes worth of stretching, 25 or so minutes of cardio interval (football drills, prime drills, in/out abs, etc.) and then 7 minutes of cool down and stretching. At the end of it, I was completely done. It is a brutal workout. I had to lengthen some of my breaks beyond 30 seconds and couldn’t stay at Shaun T’s pace either.

This thing is very, very tough. If you don’t have a basic level of conditioning established, this should not be the workout you take on. Start off with running and calisthenics or something like Power 90 and get that under your belt.

Bottom line — Insanity is insane, but I can tell it will work if you stick with it. It’s going to burn tons of calories, burn off fat, increase cardio dramatically …. and yes, it will build muscle too.

About Eric Cowperthwaite

Nearly 30 year security professional, 11 years in the US Army, and another 18 in the civilian world. Worked for EDS for 9 years, then for Providence Health & Services as their CSO for 7 years. Now I work for CORE Security as their VP, Advanced Security & Strategy. This blog is not just about security, either physical or information. You can expect to read about cigars, my life, things I think are funny and much more. And I will rail about the FUD that so many security practitioners toss around on a regular basis. Plus, once in a great while, I might actually share a thought or two about security. Did I mention that I will probably blog about cigars? Just to be clear, nothing that I write here represents the position or opinion of my employer. Nothing I write here is proprietary or confidential to my employer. Everything I write here is my personal opinion.
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2 Responses to Insanity

  1. ryaninsanity says:

    Hey Eric – Looks like week 1 is almost over over! How did it go?

    You’re right, Insanity definitely works if you stick with it. I have already lost about 10lbs after a month and am in better shape than I have been in well over a decade!

    Keep at it.

  2. Pure Cardio was a monster this morning! One more day and I get a rest day. I’ll write up my thoughts on Insanity Week 1 on saturday or sunday. I’ll include some wife’s comments too, since she is hitting this as hard as I am.

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