Insanity Fit Test Review Dig Deeper

Congratulations you decided to take on the Insanity Workout challenge.  Day 1 consists of the Insanity Fit Test.  The Insanity Fit Test starts off with Shaun T’s introduction “Dig Deeper.”  He provides a quick overview of Max Interval Training.  Max Interval Training is the secret behind Insanity’s success.  Providing and intense workout in quick bursts with little rest, which keeps your heart rate up and your body constantly burning calories.

Insanity Fit Test Worksheet

Insanity Fit Test Worksheet

Shaun T’s Quick Tips to Surviving Insanity

1.  Consult Your Physician:  Before starting any kind of new workout program it is advised to consult with your physician to ensure that the fitness program is right for you.

2.  Never Sacrifice Form:  It is easy to lose proper form when your body is tired during your workout.  However, it is important to never sacrifice form because it could lead to injuries.

3.  Rest Only When Needed:  It is important to rest, but only when you absolutely need to.  In order to maximize your workout you need to keep the rests to a minimum or as instructed by Shaun T.

4.  Stop if You Feel Pain:  There is a difference from feeling pain from being sore and feeling pain because you injured yourself.  Only you know your body best and can determine if your pain is just from workout or actual pain from injury.

5.  Wear Cross-Trainers:  Proper shoes is key to surviving.  Make sure you wear shoes that fit well and feel comfortable.  There is nothing worse than being sidelined from workout because of feet blisters because you didn’t wear the proper shoes.

6.  Drink Lots of Water:  When you are working out with Insanity you will be sweating a lot and you need to keep your body properly hydrated to prevent cramps and dehydration.

7.  Use Your Results & Recovery Formula: This helps refuel, re-energize and reduce muscle soreness.  Click Here to learn more.

8.  Fuel Your Body:  Eat proper nutrition to provide the essential vitamins to help you not only burn fat, but also build lean muscle.  The Insanity Nutrition Guide provides you healthy recipes and tips to eat right while working out.

9.  Dig Deeper:  Insanity is 80% mental and 20% physical.  There will be times when your body wants to quit, this is when you have to “Dig Deeper” and push yourself mentally to find that inner strength to keep going.

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Insanity Workout Core Form

1.  Jumps:  Is a plyometrics movement used by athletes.  This will help strengthen your lower body and give you that explosive movement to help you with all aspects of sports and exercise.  This will workout your glutes, quads, hamstrings and calves.  Make sure you land softly and bend your knees to prevent injuries.

2.  Squats:  Is the foundation movement in the Insanity Workout program.  The proper form is to keep your feet facing forward and a bit wider than shoulder width apart.  By bending your knees and sitting down your butt you will workout your quads and hamstrings and glutes.  The key is to not drop your butt farther than parallel to the floor.

3.  Plank:  Is the starting position of a push-up and many core moves in the Insanity Workout.  It is important to keep your back straight and do not allow your butt to stick in the air, squeeze your abdominal muscles to support your lower back.  Hands are a little wider than your shoulders.

4.  C-Sit:  This is a great position to work your core and abs without doing traditional sit-ups.  This will be the starting position for many ab exercises like the “Flutter kick” and “Scissors.”

Start Insanity Fit Test to Track Your Progress

Make sure you do the Insanity Fit Test before your start the Insanity Workout program.  The Insanity Fit Test allows you to track your progress and helps you work on the core exercises of the Insanity Workout.  The Insanity Workout is a 60 day program and you will be able to see amazing results.  You will need to perform the Insanity Fit Test every 2 weeks to track your progression.

How Long is The Insanity Fit Test?

The Insanity Fit Test takes about 25 minutes from start to finish.  The Insanity Fit Test does include a warm-up and cool-down during the 25 minute duration.

The warm up consists of jogging in place, jumping jacks, the Heisman, 1-2-3 Heisman, butt-kicks, high knees, mummy kicks, and stretching.  The Insanity Fit Test consists of performing each exercise to get as many reps as you can in 1-minute.

Equipment Needed for Insanity Fit Test

1.  Pen and Paper: to jot down your results on the Insanity Fit Test worksheet.

2.  Towel: to wipe off sweat and keep the floor dry

3.  Water Bottle: to keep proper hydration

4.  Cross-Training Shoes: to provide proper support

5.  Workout Clothes: preferable shorts and T-shirts that are drt-fit

6.  Heart Rate Monitor: to get your body to the right heart rate to get optimal results.

7.  DVD and TV: or Laptop computer to play the Insanity Fit Test Video

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Insanity Fit Test Exercises

1.  Switch Kicks – it is important to squeeze your abdominal muscles during this exercise to keep the strain off your lower back.

2.  Power Jacks – this is similar to a jumping jack with a squat combined.  Tip is to keep knees over ankles.

3.  Power Knees – keeps abs engaged while bringing knees to chest.

4.  Power Jumps – make sure you land softly and bend knees to help reduce impact on legs and knees.

5.  Globe Jumps – keep knees over ankles to prevent injuries.  Use your arms to help you jump to your next position.

6.  Suicide Jumps – keep core tight and focus on good form.

7.  Push-up Jacks – a combination of a push up and jumping jack.

8.  Low Plank Oblique – use a towel on the floor to keep you from sliding while performing this exercise.

The Insanity Fit Test is the first step and the last step of the Insanity Workout Schedule.  You will be amazed at your progress and fit test results compared from day 1 to day 60.  Remember “Dig Deeper” and wishing you the best.


  1. Tina Kova says:

    Hi! I’ve started the Insanity workout and I started with the dig deeper workout and straight after I did the fit test workout, which both were practically the same workout..Do we need to do both?

    • Anthony Tran says:

      Hi Tina, the Fit test is designed to measure your current fitness level and I also help to see how much improvement you’ve made after a couple weeks. You will see similiar workouts with the Dig Deeper routine along with the Fit Test as the Fit Test has a lot of foundation moves for the program. The Fit Test video is also an introduction to show you how to properly do the exercises.

  2. Hey,I’m starting INSANITY in a couple of days but I’m confused about something,during thr fit test,do you do each exercise for only one minute? So the excercises would only be 10minutes not including breaks?

    • Anthony Tran says:

      Hi Duaa, the Insanity Fit Test requires each exercise to be performed for 1 minute in length each. The entire Fit test takes about 25 minute from beginning to end… that includes instructions, warm-up, exercise test, and cool down.

  3. Brenda Harrison says:

    I went to sign up for the support page and found out its only for America or canada. I have just bought it. Is there a section I can sign up for in the uk. Many thanks in advance.

    • Anthony Tran says:

      Hi Brenda,
      Customers may gain access to by contacting Customer will be given a username and password for access to their UK Team Beachbody account. This account does not require UK customers to have a US address when signing into

  4. Mayra Perez says:

    Just finished doing the Fit Test! I’m ready to start this 60 day challenge! And commit! I want to be healthy and happy with my body I hope this helps

  5. Junie Tewuh says:

    I live in Indonesia which is in Asia. And my boyfriend is american. He has been doing insanity since 2011. We met in early 2012 and he told me about insanity in christmas which is last month because now we are in january of 2014 and My first day doing insanity was a painful. I did the fit test and the pain that felt was i threw up 4 times when i did the fit test 1 i thought it would be worse. I did the same in cardio circuit i threw up like 2 times again. My mom told that i should stop that because she thought that i would kill my self by torturing my self and i said i can do that mom. My bf has been supporting me doing that he said my body will catch up. when the day 3 came i didnt threw up at all and he was right. now i passed the week 1 and im crazy about insanity. I keep telling my self that im doing this to get healthy and good shape is just a plus. I used to go to the gym but i got really busy with my college and school stuff. but now im doing the insanity i really love it !!!!

  6. nicole zabrina says:

    so I just started yesterday and did the fit test. today is supposedly my 2nd day which is the plyometrics… but I’m not sure if its okay to workout today cause Im totally sore I cant even sit up straight and cant feel my legs. any advice?

    • Tony Tran says:

      Hi Nicole, if you are not use to workouts like Insanity the soreness that you feel is totally normal. Insanity will challenge your body to the next level. I highly suggest drinking lots of water, icing, and honestly taking a day off or two. It usually takes 2 weeks for your body to adapt. So try working out every other day then slowly increasing your workouts when your body gets use to the workouts.

  7. so after you do the fit test
    the next should be cardio
    sorry I got the dvd from my friend so I didn’t have all the instruction

  8. I just completed the final fit test a the very end of the full Insanity program. This is a terrific program — I am in noticeably better shape and feel fantastic. I will continue to use these workouts as supplemental routines with my weight lifting regimen. I highly recommend Insanity.

    • Hi, so glad to hear you are getting results with Insanity. Insanity is a great supplement to your weight lifting regimen. It will help focus on those body parts that you don’t necessarily hit when weight lifting. Looking forward to hearing more about your progress.

  9. I started the workout by doing the fit test, then the first DVD, Plyometric Cardio Circuit and thought it was AMAZING workout. Now onto the Cario Power & Resistance which is a totally different workout, which you can tell – yet again AMAZING!!! Love it…onto Day 3 and going strong.

  10. I just started the program Insanity today. My legs are literally shaking from the Fit Test. What a great first impression. The actual test is a full blown workout. I tell you what, you better come ready for this program. It definitely is no joke.

    • Hi Patrick, I felt the same way my first time doing the Insanity Fit Test. When you first do it does feel like a full blown workout. Don’t worry though your body will adjust after a couple days. Drink lots of water and stretch. Thanks for the comment…

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