With a name like Insanity Fast and Furious Cardio Abs, you can imagine that it should be an insane workout… Cardio and abs are seemingly always combined since we all believe that doing the former leads to the latter — but those of us who know, know it isn’t true…
But are they, like Vin Diesel, looking to sell you a story that’s supposed to be about cars (fitness) but is now about violence (fitness mumbo jumbo)?
Let’s see.
About the Creator – Shaun T
Shaun T isn’t your regular personal trainer. No, no, he’s a man on a mission to help the US and the rest of the world improve their health and fitness, but perhaps not in the most conventional ways.
After succeeding as a high school track star, he went on to college at Rowan University and, in his own words, “BUT I DIDN’T JUST GAIN THE FRESHMAN 15; I ACCUMULATED THE FRESHMAN 50.” Perhaps not something you want to hear from your PT, but this does show that he knows what it feels like to be cumbersome.
After getting in shape himself, he was asked to help give a hip-hop aerobics class, and the rest is history… Shaun T is now one of the leading coaches at Beachbody On Demand with programs like:
He’s also a successful entrepreneur with his own website called shauntlife.com where he offers personal coaching, blogs, podcasts, events, and much more. He even sells some Insanity DVDs!
Oh, and he’s also an author. His social following is huge, as you might expect — 1.7M on Facebook, 1.2M on Instagram, and 1.3M on TikTok.
But the Beetle was also really famous despite never really being any good, so can the same be said about Shaun T? Or is he really the person to give a full Insanity workout?
Let’s look over the Fast and Furious Abs Workout to find out!
Insanity Fast & Furious Overview
Fitness level: Advanced
Duration: 2 months
Workouts per week: 5 workouts per week
Average workout duration: 15 minutes
Equipment needed: Minimal equipment
Goal: Lose weight
Before we get into things, please note that the Insanity Fast And Furious workout is just one workout that’s part of the larger Insanity Workout program. Thus, the information given above is a reflection of the entire program.
With the only equipment ‘needed’ (it’s optional) being a mat, you know this workout is going to be something different. A small hint of what’s to come is displayed on the screen “45-minute abs workout condensed into less than 15 minutes.”
Other hints include ‘what the program works well for,’ which includes cardio, HIIT, bodyweight training, and, of course, core.
With that said, let’s look at what the program actually looks like.
Fast & Furious Abs Details
The process kicks off with a super high-energy video of exactly 15 minutes. Shaun takes center stage and rallies up his troops to help you gain the energy to get through this workout.
Let’s look at each and every exercise to see if they’re really what Shaun claims them to be:
#1: 1-2-3 Heisman
Basically, it’s a step to the side with a knee raise. It’s a good means of getting the heart rate up and blood pumping before the session comes. It’ll target the lower body as well as the core (slightly).
2: Ski Abs
Ski abs are an evolution of regular mountain climbers. This is definitely not something seen every day, but it’s rather brilliant. You’ll train the lower core, especially due to the fact that the lower body is getting closer to the upper because of the hip hinge, meaning this is great for building lower abs.
#3: Stance Jumps
Stance jumps are the natural successor to jumping jacks. You’ll go through a similar motion, but you’ll lower the body down a lot further (or at all, really). This won’t do much for the core and abs, but it is a great cardio burner.
#4: Floor Switch Kicks
Since the goal is to keep your heart rate as high as possible, Shaun T sticks to core movements that will make your heart work over time. Floor switch kicks take a regular leg raise and dial it to eleven.
The problem is that some folks might not be able to handle the pressure on their wrists or elbows, and Shaun doesn’t give an alternative (that would’ve been incredibly nice). That said, these are one of the best core exercises he could’ve included in his program, and I’m happy to see a full core movement in this Furious workout.
#5: Power Knees
Basically, you’ll be ramming your knees into the air from one side to the other. This will also target the whole abdominal wall and will also race your heart rate.
Again, I’m slightly concerned for people who have slight niggles around the joints, and there are no alternatives. But it’s a decent movement.
#6: Floor Sprints
The wrong name if you ask me… these are actually called mountain climbers. They’re a great exercise that can be done at speed or slow, and both will burn.
Basically, you’ll do high knees while in the push-up position, so you’ll target all the abs. You can even twist slightly to help target the obliques.
#7: Power Jumps
Basically jumping squats. These are a great cardio burner that’ll race your heart rate up by a massive measure.
The thing is, there are no alternatives given. Squat jumps are certainly not knee-friendly, and if you are doing these workouts for weight loss (and you’re carrying more timber), you won’t be able to do these safely.
#8: Floor Sprints (Oblique Knee)
These are the oblique mountain climbers we spoke about earlier. They’re a great exercise that won’t be stressful on the joints or tendons and will help train those V-lines most of us love.
#9: Knee Taps
Knee highs are a great addition to the workout in case the insanity wasn’t enough already. They won’t give you insane abs but, again, cardio for days.
#10: Wide In & Out Abs
These look hilarious, and they’re similar to some of the other movements that’ll target the entire abdominal wall. However, these will also help target the obliques and help with core stability.
#11: Water Break
Jeez, thanks.
Overall, Fast and Furious is a great addition to the full workout program and will surely help you build VO2 max and burn some calories. However, I wouldn’t say it’s the best program.
3 F&F Abs Pros
1. You Train All the Abs
What you might not realize is that not all core movements target all the abs. Some only target the lower, upper, or sides. This workout allows you to train all the abs, which is not only great for burning more calories but also essential for back health.
2. Cardio Power
Most of us believe that cardio is the number one way to lose weight. It can help. However, the bigger benefit is the cardiovascular health gain. Cardio can help reduce the risks of several illnesses, so I’m happy to see such a variety of different cardio exercises.
3. High Energy
Workouts can be intimidating or boring on your own. Shaun T and the team do a great job of making the plan exciting and keeping you engaged.
2 F&F Abs Cons
1. No Alternatives
As mentioned various times, there are no alternatives given, ever. This significantly limits the number of people who can do the workouts, seeing as not everyone is able to jump or support their body weight in a push-up position.
2. Lacking Cardio (?)
We mentioned that cardio is a benefit, so how is it a con, too? Well, there’s only high-intensity interval training. There’s very little (to no) low-intensity cardio, which is extremely beneficial to overall health and, contrary to popular belief, doesn’t burn ‘fewer calories’ than HIIT.
Fast and Furious Abs – Final Thoughts
It’s very easy to give Insanity Fast and Furious an average rating because it’s somewhat average. Compared to a core workout you’ve created yourself, it isn’t as good because you get to choose what to work more depending on your needs.
You can also benefit more by doing a core and cardio workout separately. As Ron Swanson said, “Whole a*s one thing.” It’s perfectly fine, and — for most — it’ll be more than enough.
But I wouldn’t call this insanity by any means.
Rating: 3.0 out of 5