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Posted by on Jun 11, 2012 in Insanity | 47 comments

What Do You Do After Insanity? Life After Insanity Workout

A comment posted by a reader the other day gave me an idea for a new post. He asked about what he could do to maintain his muscles and tone once he’d finished the Insanity workout routine. What do you do after Insanity? It’s a good question, and one I’ll hopefully address in this post.

Life After Insanity

You have a few options once you’ve finished your first round of the Insanity workout. What you do from here depends on your preference, which workouts you enjoy most and what your next goals are. You should always be setting up new goals for yourself and assessing those goals as you progress forward.

Firstly, be sure to abide by your recovery week. You don’t want to push yourself too hard immediately, but of course you won’t want to be lounging around doing nothing every day. Summer is just around the corner, and now is the time to get in gear!

Stick With Insanity

Your first option is of course to continue with Insanity and start again from day 1. I would advise against picking and choosing your favorite workouts, however. You don’t want to neglect parts of your body and focus on others. Insanity is all about plyometrics and in my opinion is one of the best all encompassing workouts to keep you fit.

Some people are happy to continue with Insanity over and over. If you enjoyed it (even if it was brutal!) then there’s no reason you can’t repeat it. This will maintain your new muscle growth and tone and you should even improve further over time. It will keep the weight off and you’ll feel great at the same time.

Move Up To Insanity Asylum

AsylumI’ve written about the Insanity Asylum before, and it really is the next level up from the Insanity workout. If you are looking for a new challenge above and beyond Insanity, then this is it. It’s my personal choice of what to do after Insanity for Insanity graduates.

In case you didn’t know, Insanity Asylum is the official follow-up to the Insanity workout. It consists of sports drills used by real professional athletes the world over. It’s shorter at 30 days, but is even more intense. You’re really going to have to dig deep for this one, as Shaun would say. There’s a great continuity between the old Insanity and this one, as you follow along with Shaun T.

This one comes with an agility ladder you lay flat on the ground, a speed rope plus the usual nutrition plan, workout calendar and fitness guide.

Change Workouts: P90X/Rushfit/Les Mills Pump

If you aren’t ready for the challenge of the Insanity Asylum workout, you can take a sideways step instead.

Having said that, P90X by Tony Horton is considered by some to be tougher than Insanity as it is. P90X is another 90-day program, based on the principles of ‘Muscle Confusion’. This is where you continually change up your workouts to avoid hitting that plateau where you can improve no further. Your body reacts to each new workout as if you had only just started training and this allows you to continue developing your muscles or losing weight.


Georges St-Pierre with the Rushfit Workout

Another fantastic workout that doesn’t get the attention it deserves is Rushfit by Georges St-Pierre. Georges is a great motivator and I highly recommend this as a post Insanity workout. I got into this one through my interest in Mixed Martial Arts, but you don’t need to be a fighter to partake in this workout. It’s all about conditioning yourself in the same way athletes like GSP himself do. It’s an 8-week course, with beginner, intermediate and advanced levels (so there’s great opportunity to make it last longer there).

My final suggestion is the new Les Mills Pump, which has become very popular after a stellar launch. You may have heard of the Les Mills Body Pump class. These take place in thousands of gyms worldwide and have been going on for many years. Well, the new Les Mills Pump is the home DVD version of that same class. It brings high repetition, low weight workouts to the home with a great soundtrack. You’ll receive your own barbell along with other goodies. Check it out if you’re looking for something fun as a new way to stay in shape.

So those are my recommendations for what to do after Insanity workout has got you as far as you can go. Hopefully you’ll find something that floats your boat and keeps you motivated to stay in shape over the summer!


  1. Hi,

    I am going to finish the Insanity workout in 2 weeks. I would like then to do the Insanity Asylum workout but I don’t know if I can only do it four times a week. Would I be able to get the same results at the end as in the 30 day program? If I decided to do the Insanity Asylum program as it is stated in 30 days, what program should I do next after the 30 days to keep the shape you just gained (not lose the results achieved) and that can be done only 4 times a week. Thank you.

    Lima – Peru

    • Hey Carlos, it’s ok to stick to 4 days a week. It’s high intensity training. As such, it’s ok to take a break after the 30 days. You won’t lose your body immediately. I believe professional athletes do cycles of high intensity, followed by moderate to low intensity exercise. It can be bad for your body to continually do such highly intense exercsies month after month. Insanity Asylum is one of the toughest workouts out there.

      I’d recommend Les Mills Pump if you’re looking for something new to do after Insanity. Good luck!

  2. Hi Joe! I’m looking for something to do to get my body back. I’ve let myself go way too far and I’m getting very self-conscious. I’m not sure if the Insanity work out is for me. I’m 15 years old and I’m too embarrassed to ask my parents to buy it for me. Thanks

    • The Insanity workout is good for your situation mainly because it’s a schedule and motivator to follow. Good nutrition is also essential to transforming your body. There shouldn’t be anything embarrassing about wanting to get in better shape, but that’s understandable. If you can still get a hold of a copy, I recommend it even for young people such as yourself. Don’t worry if you can’t complete every workout, just do what you can and keep improving.

  3. Hey Joe!

    Just got done reading this, and I plan on starting the Insanity workout in the morning. I’ve read the introduction letter thing and I was just wondering if there is a certain kind of diet you recommend for this plan. I read one that piqued my interest earlier, at:

    Do you think this will help me? My goal is to maximize the results that I can by the end of the workout plan. Also, what do you think about incorporating cardio into the days off for insanity (Sundays). Do you think running on Sundays would be too much, or I should be fine? Any reply is appreciated. Thanks!

    • Hey Dakota,

      There is some very useful advice on that page, particularly about limiting sugar intake and why fats are still good for you, because it is a common misconception that anything with fats is bad for you.

      Doing a bit of extra cardio is fine on your rest day if you can handle it and keep motivating yourself every day. Only thing is if you start to feel pain or fatigue the next day, it might be your body’s way of telling you that it needs some rest. Rest can be as vital as the exercise itself, so listen to what your body tells you!

  4. How long are the asylum videos?

    • From 38 minutes to 60 minutes

  5. And are all the eqiupment you need included when you purchase the videos?

  6. i intend to start the program,but it is very important for me to know WHAT to do when i have finished it…in order to keep the effects. The target is not always more and more, but keep the results. A professional advise is needed here also….like doing the program 3 x a week or or ?? the follow-up AFTER is essential ! thank you

  7. First off I’d just like to thank you for addressing this. I’m about to do my last two days of Insanity and although I did see some results, I’m still not quite satisfied with my body. I got to thinking as to what I should do after I finish the program and so I saw this! ๐Ÿ™‚ Although I would love to accept the challenge of Asylum, P90X, and etc, I don’t have enough money saved up right now to purchase any of them. I thought of doing another round of Insanity but unfortuntely my classes are starting this week. I don’t think I’ll have enough time anymore to make it all the way to month 2.

    I just want to ask what you would recommend I do? I was thinking of trying Hip Hop Abs 4x a week because it’s really just my stomach I want to improve. Or maybe I could try and squeeze in Insanity until Recovery Week and go back to the very beginning, totally bypassing Month 2. Any suggestions?

    Also, I started the program weighing 118lbs (I’m 5″2 btw) and had a 29″ waistline. As of a couple days ago, I had only lost 2 pounds and 4″ off of my waist. People have been telling me I got more toned and looked less flabby but I was just wondering why I only lost so little ๐Ÿ™ Could it be because I wasn’t pushing it enough or because I didn’t follow the strict diet plan? I didn’t eat a whole lot and I haven’t stopped eating entirely either so I just don’t understand. Could it really just be the weight of my new muscle mass?

    Thanks again!

    • It’s true that you could be putting on muscle mass – that’s why I never just rely on weight as an indicator. You’ve lost 4″ off your waistline, that’s fantastic and should be encouraging you. Really though, Insanity is geared towards getting you up to the level of month 2, where the intensity increases greatly. If you could somehow manage to get through some of month 2, you may see great results, so that’s what I suggest you do. Good luck

  8. Hi Joe

    I’m just about to start on the insanity programme but I’m unable to keep with their diet plan of 5 meals a day. I’ve looked at protein shakes that help with weight loss and toning such as USN diet fuel ultralean. Would you say these are a good substitute if taken twice a day for breakfast and lunch?


    • Hi Justin,

      Protein shakes can work in the short-term, but I don’t recommend replacing 2 meals a day with shakes in the long-term, as tempting as it may be to do so. Whole foods are always best – perhaps you could prepare a few meals at the weekend to use throughout the week? For the odd missed meal, it will do as a substitute though.


  9. After finishing insanity, can you do it again but do it three or four days a week instead of six if you’re just interested in maintaining? Thanks

    • Hi Heather,

      Yes that’s definitely a possibility if you want to just maintain your levels. Just remember to track your results – be it your inches, your weight and/or body fat%. Then you can know if you are slipping or if it’s sufficient to maintain muscle mass. Good luck!

  10. Hi iยดm in second round of Insanity and i feel a lot more fitter than before i started actually because of Insanity i was able to start jogging and now iยดm preraring for my first 5km run.
    Iยดve lost 7 pounds and i want to keep going and lose another 18 pounds, so i have some questions:
    Iยดm combining running on tuesday, thursday and saturday, sometimes swimming wednesday and friday and following the Insanity program, is it OK? or am i doing more than i should?
    Sometimes, after running i feel exhausted during Insanity… and during the sessions i only achieve to burn abour 270 calories…
    my second question is what should i do after finishing this round?
    i thought maybe i could do Insanity again and Chalean Extreme combined, the question is:
    What would you recommend me to do after insanity?
    In case combining Insanity and Chalean Extreme, how can i make an hybrid?

    thanks for all the advice

    • Hey Mariana,

      It’s great that you’ve lost 7 pounds and are so committed to Insanity and exercising. I would be wary of overdoing it though – rest is just as important as the workouts you do. You are doing extra running or swimming almost every day. If you feel this is impacting on your ability to complete the Insanity workouts, then maybe cut back a bit. Seems like you are giving Sunday as a rest day, which is good.

      After you’re done, hybrids are a great idea and are good motivation to continue. There are no hard and fast rules to making a hybrid. Create your own calendar and combine the exercises as you see fit. Try to keep a good variety of workouts, or arrange them to focus on what you feel you need to improve on. Again, don’t forget to include rest days as these are very important.

      Good luck on your weight loss goals,

  11. Can I do insanity to lose 50 pounds? Im 190 and need to be 140 so I can start boxing. Can I do it for 90days? And also, can I just eat clean and not follow the plan because theres also family that I have to share food with since im only 17 lol ๐Ÿ™‚ ( I already eat clean but based on what other people say about it, theres a bunch of there for one person) please answer ๐Ÿ™‚ thank you

    • 50 pounds from your starting point is a great goal, and it’s possible but may be difficult to achieve in 90 days. It depends from person to person. Eating well will be essential. Hopefully you’re getting some delicious home cooked meals from your family, that should be a bonus ๐Ÿ™‚ You don’t have to follow the food plan precisely but have a go at it, it’s designed to help you lose weight if you plan it all out.

  12. Hi
    After finishing insanity,I want to do it again but do it three days a week Which workouts do you recommend?
    Thank you (:

  13. I already finished Insanity,Insanity: The Asylum l, and the Insanity/Asylum hybrid. Would it be too much to do one asylum video and one insanity video twice a day for 6 days a week with one rest day. I am super in shape and am currently training to go to nationals for cross country and doing insanity got me this far.

  14. Hi, I’m going to start doing the workouts, and I was just wondering if there is a best time of day to do them, before breakfast, after lunch….? Thanks ๐Ÿ™‚

  15. Hey Joe,

    I just read your recommendations, and you give a very clear explanations about the options we have after insanity. I’m 2 weeks away to finish it, and recently heard about another program developed by Shaun T: T25. I believe it was released after you wrote this (I’m not sure), so I’d like to know if it is a logical move after Insanity. I must say that the 25 minutes program it offers sounds very appealing, but I’m not sure if it’s a good option after Insanity. Thanks in advance for any opinion.

    • Hey Romeo, I have actually reviewed T25, and the 25 minute workouts are great. Check it out here: It’s a more recent workout, so that’s why it’s not mentioned in this post. Thanks for commenting, I’ll definitely need to update this post some time ๐Ÿ™‚

  16. Hey joe, i want to ask what to do exactly after finishing insanity. After that last sunday that i do the fit test, should i start the second round just after, like that monday after that last sunday after, or should i rest one week, what do you recomend?

    • Hi Pedro, I’d recommend giving yourself a week’s rest upon completing Insanity the first time. It gives your body a chance to rest and repair. You may be pleasantly surprised how much easier you find the second time around, as you will have built up your endurance and overall fitness.

  17. hey joe. i completed the insanity workout and was amazed at the results. my abs are toned and i shed a lot of weight on the sides of my stomach which has raised my confidence by a longshot. just a quick question – is it ok if i only commit to 3 sessions of insanity a week instead of all week?

    • Hey, it’s great that you got amazing results from your first round of Insanity. My suggestion is to test out the 3 times a week for your next round, and record your results. If you meet your goals, then you can carry on at that level. Each person is different, so my mantra is test, test, test ๐Ÿ™‚

  18. Hi, I’m about to finish my 2nd month of Insanity workout. I’ve lost about 4 kg on the first month but that’s it and I dont know why. Also I want to ask what to do after this… Can I keep doing Insanity or may be go to the gym or maybe both?

    • You can definitely keep going with Insanity if you’re enjoying it. If you reach a plateau with your results, then you need to try changing some variables… diet or workout, but change one thing at a time and see what changes it brings you. Every person is different and will have different results, so you need to test what works for you. If you want to go to the gym as well, you can. Be wary of pushing yourself too far however. Insanity is a great overall workout on its own and I know many people who do it exclusively. Good luck!

      • Thanks for the help! One more thing, my knees are hurting a little bit, may be ’cause the jumping. What can I do instead of power jumps? Thanks again

        • Shaun T recommends keeping your knees ‘soft’ when you land. This means to make sure your knees are bent slightly when you land, to absorb the force of the jump. Another tip is to try it barefooted and see if that negates the knee pain, if you can use carpet or a yoga mat. This has apparently helped a number of people. You may ask in the shoe shop if they have anything specially designed for workouts like Insanity.

  19. Hi, I’m on my last week of Insanity and i’m thinking of starting Round 2 after that as i’ve yet to achieve the results I’m looking for. Question is, do I continue Round 2 with the same calendar or do I just do the “Max” routines? Appreciate your suggestion on this..

    • Month 2 with the max routines is where Insanity really picks up and pushes you hard. A lot of people create hybrid workouts at this point so there is no one way to do it. If you like building up to the month 2 max routines, then do the 2 rounds the same as you did the first time. If you love doing the max routines (like I do), you could try just doing them right off the bat. Just watch your results and see how it makes you feel to continue doing it that way

  20. Hi thanks for the suggestions. I am in 4th week of insanity and ofcourse addicted to it. When searching for a follow up workout I came to this page. I think I will go ahead with asylum for 30 days and then planning to do Brazil butt lift. I started insanity with 72.5 KGS. I hope insanity n asylum will help me shed of weight and bbl to tone my body. I am 32 yrs, 5.5 height and a mommy. Are there any suggestions?

  21. Hi Joe. I just finished insanity after 2 rounds of p90x… with fantastic results. Thanks to you I found rushfit and I’m starting tomorrow. Can’t wait to see what this program brings. I’m 44 and in the best physical condition I’ve ever been in. Thanks so much for your recommendations!

  22. Hello Joe,

    I am almost done the insanity workout. I have gained a nice amount of muscle and lost an equivalent amount of weight. Unfortunately, because of this I have not see the numbers on the scale decrease. I was thinking when I was done insanity round 1 I would start over with the recovery week and month 2 again for another 30 days. I know if I do this I will probably continue to put on muscle. But should I instead just stick to a low carb diet for 4 weeks to see if I can melt the fat away? I am just worried about losing any muscle I have put on. I do not want to go backwards, but I would like to see the scale start to go down and the fat melt away, and I know really the only way to so that is the food you intake. If I keep a high protein diet but low carb and weight lift instead of cardio, would that be a good way to lose body fat? I am 194lbs and have put on some good muscle hauling all that weight around for 60 days, but I want to burn the fat, I just get too tired is I don’t keep my calories up at 2,200 for the workouts.

    I don’t mean to offend anyone as I don’t really know anything about working out. I have just been eating 2,200 calories like it tells me to and doing the program but haven’t lost any lbs (but yes inches but only a collective 3) so far.

  23. Hello Joe, great Post! I am just turning 31 years old next week, and have been married for 5 years. These last 5 years I have seen my body go from a very fit 5’7 170 pounds to a very unhealthy 240 pounds. I had already given up on even trying to regain my past fit state, as every time I had tried doing insanity every summer before I only saw a 10 pound weight gain so I would stop. This time it’s been very different. I actually have lost inches, and the notches on my belt keep getting tighter, I’m actually seeing way better results, and even though I haven’t lost much pounds, I haven’t really gained any this time around. I am very motivated this time around, and am now about to complete the last month. I’ve been looking for advice as to the best way to do a second round of insanity? The first month is way easier than the second month of course, so in my mind, I would ideally start with the second month. Yet, I know that the body tends to plateau when it gets used to specific exercises, so would it be better to actually start the second round with the first month even though it is not as intense? I don’t want to lose my conditioning that the second month has brought, and am worried that a less intense first month might be counterproductive to my weight loss goals. I understand everyone is different, and there’s a multitude ways of doing the second round as far as fitness hybrid regimes, I just want to know what would be the BEST way to do a second round of insanity. ( I understand resting one week is recommended, I was planning on doing the recovery week right after starting round 2). In advance thank you for your time!

    • Hey, in my opinion it’s good to do both months on your second run. Sure the first month is less intense, but you won’t lose your conditioning that quickly and it gives variety to the muscles being worked. Keep track of your body fat and inches, not just your weight.

  24. Hi, I normally run 4 times a week since I am an amateur runner. I’ve completed 4 half marathons and numerous 5/10ks but want to try out insanity while in the running off-season, mainly to burn more fat and tone. When successfully completed, would you retain the results if you then stick to just running after the 60 days?? I’m asking since I then follow a strict running program focused on long distance.


  25. Hi, I just started Insanity program and already I am wondering what to do after I finish. I don’t think I will be able to do the 2nd round because of some personal obligations. Is it enough to run 3-4 times a week or use the stationary bike (and for how long)? Thanks Joe ๐Ÿ˜€

    • Hey Lejla, my mantra is always to test and record your results. Life has a habit of getting in the way for all of us, which is fine and normal. Test out a new routine of running or cycling when you can, and keep measuring your inches/weight/body fat. You won’t be working all the same muscle groups as you do with the Insanity workout, but perhaps you can do another round again in the future when you have more time to commit. If your results fall short, then increase the time spent and/or incorporate new exercises. Just don’t use it as an excuse to get lazy ๐Ÿ™‚ Good luck!

  26. hello Joe,

    I am about to finish the 60 days Insanity workout and I can see minor changes in my body like more waist definition and a little of fat that has gone from my abs. However, I have not seen any changes in my weight. I am a runner so I usually run three times per week plus the Insanity workout. I think that my body is being overwhelmed because some days I run and make insanity. Also it is difficult for me to follow a strict diet plan because I am PhD full time student and I really love carbs (mostly bread!). I was thinking of stop running and starting the program again from day one and try to eat better this time. Do you think It is a good idea? or should I try another program such as Insanity max 30 or Asylum? what are your suggestions? Thanks ๐Ÿ™‚

  27. Hi all,
    I finished the Insanity program over a year ago and I still see the results. The key for me is to maintain the healthy food program and not to drink any alcohol. I combine this with a visit to the gym 3 times a week for about an hour.

  28. I have some 21 day fix, p90x and insanity. I want to continue to build muscle, tone up and burn fat. I need to tone glutes& thighs and wondering if Brazilian buttlift would be a good workout for that and to keep the rest of my body in shape. Also wondered about doing combat, asylum, p90x3 or chalean’s workouts after insanity, just not sure what route to go.

  29. How long after finishing a round of insanity should I wait to start the second round. I am thinking 2 weeks as so far in i.e. 2 1/2 weeks into month 2 is seeming a bit harsh on my knee joints.

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