The Insanity Workout: 20 Minutes to Totally Toned
1. Cue the Madness
What we know: Track stars have amazing bodies. What former 400-meter hurdler Shaun Thompson knows: how you can get one! The trainer, aka Shaun T., designed Insanity, a 10-disc DVD series ($120; BeachBody.com), so successful that it turned a word for lunacy into a synonym for sculpted. The magic behind the routine comes from plyometrics: explosive, full-body exercises that rev your heart rate and ratchet up metabolism to torch megacalories and build lean muscle. We asked Thompson to pick his top multitasking moves to help you get an insane body in only 20 minutes. In as few as two weeks, your sleek physique will be what's causing the mania. You're only six moves away from getting totally toned!
You'll need: Zilch. Unless you count a wardrobe of size-smaller clothes.
The plan: Do each sizzler for 1 minute without stopping between exercises. After you've completed one round, rest for 60 seconds, then go again. Perform the circuit three times (20 minutes and done!), two days in a row. Take a rest day, and repeat. To turn up the burn, put as much oomph as you can into every movement. Hustle!
2. Diamond
Stand with feet wider than hip-width apart. Squat until thighs are almost parallel to floor, then jump, touching hands together above head with elbows bent as you tap heels together, forming diamonds with arms and legs (as shown). Land with soft knees. Repeat quickly for 1 minute.
- works shoulders, abs, butt, thighs
3. Stace Jacks
Stand with feet together, arms raised to chest level, elbows out, fingertips touching. Jump into a wide squat, pushing hips back as you reach left hand toward right foot, right arm extended behind you (as shown). Jump back to start. Repeat quickly on opposite side. Continue alternating for 1 minute.
- works shoulders, abs, obliques, butt, thighs
4. Hit the floor
Stand with feet shoulderwidth apart, arms down. Crouch, placing right hand on floor near left instep, left arm extended behind you (as shown). Jump, reaching arms overhead and landing in crouch position with left hand near right instep, right arm extended back. Continue alternating for 1 minute.
- works abs, butt, thighs
5. Power jump
Stand with feet hip width apart, knees soft, arms down. Squat, extending arms behind you, then jump, bringing knees toward chest as you touch hands to thighs (as shown). Land with soft knees. Repeat quickly for 1 minute.
- works abs, butt, thighs
6. The Heisman
Stand with feet hip-width apart, elbows bent, arms close to body. Hop on left foot, bringing right knee toward chest as you drive left arm forward, right arm back like a sprinter (as shown). Quickly hop onto right foot, reversing motion. Continue alternating for 1 minute.
- works shoulders, arms, abs, butt, thighs
7. Switch Kick
Sit with knees bent, feet flat, palms behind you, fingertips pointed toward heels. Keeping hands and feet planted, raise hips off floor and alternate kicking right leg (as shown), then left leg, as high as you can for 1 minute.
Video: Watch the move in action!
Facebook Exclusive! On February 2, Shaun T. will share his get-fit secrets and give away 100 DVDs
- works triceps, back, abs, butt, thighs
