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Posted by on Mar 5, 2012 in Insanity | 57 comments

Insanity Workout Schedule – Free Insanity Workout Schedule PDF

Insanity Workout PDF

Click To Download Your Free Insanity Workout PDF

If you’re looking for great Insanity workout results, then having the Insanity workout schedule is a must. From this post, I’m giving you access to a ready, printable version of the Insanity workout schedule so that you can track your progress and tick off the days as you go through the Insanity program.

If you’re anything like me, you’ll find great satisfaction in posting up the Insanity workout calendar on the wall near where you work out, or somewhere that you can’t help seeing every day. It provides great motivation for you as you can literally see how far you’ve come and it pushes you on to complete the full schedule. Having an Insanity workout schedule PDF also allows you to print it out all over again if you decide to start the Insanity program from scratch after your first round!

Your Free Insanity Workout Schedule PDF

Yes – here it is. Just click through the link or the picture. Alternatively, right click and ‘save as’ to download straight to your laptop or computer.

Insanity Workout Schedule PDF

Free Insanity Workout Schedule PDF

The calendar is nicely laid out, and has handy check boxes so you can keep a visual reminder of how far you’ve come in the Insanity workout schedule. The rewards are great if you can motivate yourself to keep going, and this Insanity workout PDF is one piece of the puzzle to get you there.

Overview of The 60-Day Insanity Workout Schedule

The Insanity workout was created by Shaun T, and it is one of the most intense workouts out there. On top of that, it is very simple in its design – you don’t actually need any fancy equipment. You may have heard of P90X, and many people compare the Insanity workout to P90X. In my personal opinion, there is just less fuss with Insanity. It’s more straightforward, and I can vouch that it brings real results. That said, they’re both pretty good workouts.

Back to Insanity. The workout schedule lasts for 60 days, including rest days and the fitness test on day 1. During the first month, your workouts will typically last half an hour to 45 minutes long. Things ramp up a bit in the second month, as you begin to work out for up to and over one hour in length.

These are some of the toughest workouts you’ll ever experience, but the results are so worth it. It gives you such an incredible feeling to complete this system, oh man. Then you’ll simply want to start it all over again. Many people struggle at first, but that’s fine. If you find you cannot go on, then take a break. Make sure you complete the full DVD in that day, but don’t push yourself to breaking point to do it.

Don’t forget that Insanity workout schedule PDF up above. If you want to learn more about Insanity, feel free to browse the site. Check out all my posts under the ‘Insanity’ category as there is a wealth of information I’ve put together for you.


  1. Shaun T genuinely kicks your butt and it is actually so worth it. The quantity of core work you do is truly incredible. You never ever do any sit ups, yet you are going to determine muscles inside your stomach like never just before. Take the 60 days and give this workout a chance.

  2. i am 57 yrs, old I am of small built , i enjoy this routine very much i missed placed the workout schedule, so can you e-mail me it please and thank you

    • It is free to download from this post

      • where i can download it for free plzzz ?

        • If you go to you don’t even need to download it, you can print it right from there. Or use it as a reference right from your computer anywhere you go.

  3. I want to do it

  4. I started Insanity today. Borrowed the disks from a friend who gave up on the program, so I didn’t have the workout sheets. Thanks for having these here.

      • Thanx i found this clearer version. If u find the time I would love to still have the actual 60 day calendar emailed to me. You are awesome!

        • Glad you’ve found it. These copies are the best I can give out actually. You can print off the second page, it’s the full 60 days. Good luck with your Insanity workout ๐Ÿ™‚

    • I started this Monday. Has the disk for a couple yrs, I would start and stop but I will try to stay in track this time

  5. Im a 15 year old boy and i really would like to change my life for the better and i would really like to start school a whole new person but i have no way of getting this there any way i could download it on a mobile phone??

    • hey Victor, I’m not aware of any downloadable version as it’s normally a DVD program. What is the reason you cannot access it?

      • I have no possible way to pay for it right now money is tight in my home so we mainly buy what we need

        • Get it from your local library or find someone selling it on Craigslist.

  6. I Like this Calender. Seeing my progress is much easier!

  7. You know what would REALLY be great? If you would list the actual cardio exercises in each day! That would be all I need! : )

  8. hi im seeing this vidios and im wowwww what is this,, and den im hooo cant buy becas im from portugal, whi u dont sel for anather countrys i wil bee grated for that thanks for evry this goodยดs.pleas ancer me somthing

    • You could try through Amazon? Some sellers on (the British site) might ship to Portugal

  9. Hi I unfortunally have lost like 3 cds outta the whole set can I still do it and adjust it with the cds that I have ? because im dreading it if i cant do it ?? help please

  10. Informative post! Thank you!

  11. Hi Joe, I wish to say Thank You very much for having this workout schedule for download. Also I am looking forward to going through your site and reading up on your reviews. I’ve done 14 Days of Insanity and will either do another round after OR go on to P90X, so it’s great that you have more info for both. Really good site!

    Just to add; After 14 Insane days I have seen and felt a marked improvement so this program does work – The final results though will be the truth!!

    Thanks again ๐Ÿ™‚

    • Thanks a lot Caroline, it’s great to hear such encouragement on the site. That’s why I built it in the first place. Cheers!

  12. I have a question about the insanity workout calendar, for example saturday of the second week I have to do 2 dvd`s (pure cardio and cardio abs), my question is I have to do both in the morning or I can do one at the morning and the other one at the night???? LOT OF THANKS…

    • It’s fine to do one in the morning and one at night, it won’t affect your results

      • it WILL affect your results because the work out is designed to have both workouts back to back & separating them will change the outcome because your heart rate is already up & burning calories


  14. Hey,

    Trying to decide between P90x and Insanity.

    I’m a 38 year old surfer and I’m finding my flexibility isn’t what it used to be. Which would you recommend?

    • Do P90x…I did it and was the most flexible I’ve ever been in my life afterwards. The yoga routine and x stretch routine will make you feel like gumbi

    • I am a owner of both and p90x is more of a flexing easy workout as Insanity is more of a intense workout

  15. Here is the fillable PDF i just edit to use in your mobile or tablet you just need to open it with Adobe Acrobat APP to get the fillable working Enjoy!!

  16. Here is the second fillable PDF this is the Fit Test, I just edit this pdf to use in your mobile or tablet you just need to open it with Adobe Acrobat APP to get the fillable working Enjoy!!

  17. Joe is so correct! This is the best workout of my ilfe! I am a 44 year old Grandmother and I have done everything from plilates, to weights and running and after only three weeks on the program I am finding muscles that I forgot that I even had. Worth every penny and every drop of sweat and I am hear to tell you, you will sweat. It’s intense and I am addicted!

    To Victo who is 15; Victor if you own a pair of good running shoes start getting out there and walking, work your way up to running. Look up some basic strength training exersises online and do them. The basics with get you in shape if you are motivatee. Three sets of ten push ups, squat and sit ups and a few miles of running six days a week will get you into shape quickly. Do that for thirty days and it becomes a habit that will keep you fit throughout your entire life. Good luck young man.

  18. Hi,

    Me and my wife are doing Insanity for 1,5 weeks now (Netherlands) and we
    are wondering one thing. When we reach the pure cardio and cardio abs routine, should we do both warm-ups? Do they both have a warm-up? Does it matter which one we start with?

  19. I am almost at the end of month 2 and this workout is so empowering. Its rough, but it goes fast because you are always moving. I would reccomend this to anyone who is really serious about getting results and wants a fun and challenging workout program! I heart insanity!

  20. I’m on day 2 of insanity… Let’s just say it’s not for the weak hearted! It takes being mentally strong as well! Me and my girlfriend do it and we love being tired as hell at the end! It’s a personal challenge as well.. Get a partner who motivates you and start working! Oh and DIET!

  21. I am going to have a baby in jan. i want to do this workout after i have the baby. How long are the workouts?? how much time does it take to do what i need to do in a day for the workout that is Scheduled

  22. After having the baby definately give yourself a few weeks to rest and get adjusted. As far as the workouts go they’re mostly less than an hour so while the little one is sleeping all day ready to keep you up all nite you can fit in a workout. I’m a mom of 3 and I usually do it at night while their sleeping, speaking of which I need to do my workout now ๐Ÿ™‚

  23. I would like to start Insanity very soon to get into shape for overall health and also I am a police officer. The only questions I have is that I work a rotation schedule, so I don’t have a set work schedule and have to work all three shifts. I was wondering if I should do the workouts around the same time everyday? Also will switching shifts so much affect my weight loss with the programs set calorie intake? Any assistance will be greatly appreciated.

    • That’s a good question. I haven’t had experience of it myself. I imagine if you get in your meals before and after the workouts then it shouldn’t be a big issue if you’re not working out the same time each day. I found a short thread on the Beachbody forums where they discuss it. Perhaps you can find more, they have a decent forum over there:

  24. The insanity really helped me out for marine corps basic training i was in really good physical shape

    • did it realy do that! I can not belive it did that. Do you know if thay have it on paper?

  25. I plan on starting insanity as a life changer.. i am 16 and weigh 225 pounds and im determined to lose at least 40 pounds…. any procedures i should take before i star insanity?

    • Sure Alex… remember that it’s not all about weight. Measure your inches too if you can – upper arms, waist, hips and legs. When you lose inches, you are losing body fat. At 16 you may even put on weight at some point because your body is still developing and you will definitely build muscle with this program (muscle weighs more than fat). Stick to the nutrition guide too because that really is where half of your focus should be. Hope that helps.

        • Hello
          can u give me a link to download it ?plzzzzz

  26. Hi, I had the schedule and lost it lol. Thanks for the link. I am doing it once again so I can get kick my weight loss back up

    • Hello Terry, can u give me link to download it plzz ?

  27. Hi, my son (14yrs)and myself are going on this path to fitness together. Do you recommend for him to follow the recipes that come along with the Insanity package or does he need to calorie intake?


    Concern mom…

    Wish us luck lol..

    • Good luck! I’m not too sure how the requirements change for younger people. I’m sure a typical healthy diet for a growing teenager will be best.

  28. Thanks I tok my had it blown up to 24×34 and had it laminated to use it over and over again. Well lets say it my first with Insanity. I have done P90X twice, TurboFire, Chalene Extreme plus Yoga twice a week. Insanity is my ultimate challenge which I start March 1st 2013. Wish me LUCK.

  29. i wanna download it for free but dont where, can u tell me ?

  30. I am 51 years old and thought I was in prety good shape. Have done some of the workouts in P90X. But insanity is testing me..Did okay on the fit test.My first day with plyo and cardio circuit I thought I was ging to have a heart attack..What a workout..will keep pushing and digging deeper to acheive the 60 day goal

  31. I am 46 years old and tryng to get in better shape so I can live to see my Teen age daughters get married 10-20 years down the road. I have tremendous determination to finish what I start but the famous quote from dirty harry keeps popping in my head- ” that my mouth is writing checks my body can’t cash!” What I mean by that is that I have a never repaired MCL ligament in my right leg that was partially torn 6 years ago and I have a torn bicep ligament on my right arm as well so instead of a bicep I have a unicep…I walk normal and have normal use of my right arm but but only have may be 40% muscle capacity in it… would I be able to complete these exercises or would the lack of strength in my arm and reduced leg stability keep me from doing the proper exercises or impact the correct form for the execises. I sometimes walk sideways down a stairway in order to prevent the knee from hyper extending.

  32. I am currently on week two of the Insanity workout program. I sweat a lot and feel better everyday the workout is accomplished. I changed my diet about five days ago (mainly cutting carbs) and have lost 7LBs. My goal is 15-20LB but just wanted to mention how important it is to eat better if you are really trying to lose weight and get nice and cut. Yes, these workouts are insane (as Shaun T would say) but I just keep telling myself to just press play, it is only 45 minutes. Also once you start doing the daily workouts, you will find that each day is different in such a way that you have some lighter days to recover from those really insane workout days.

  33. Hi I bought the set from a friend and I don’t seem to have the 1 that has cardio circuit. is it called something else?

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