Workout

Pure Cardio

Today's session, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

Day 1 · ~38 min

Free · No signup to try

Insanity

Pure Cardio is the most demanding Month 1 workout — there are no built-in rest periods. Unlike all other Insanity workouts which use interval training with stru…

advanced~38 min

#hiit#insanity#beachbody#shaun t#pure cardio#no rest#no equipment#bodyweight#month 1#continuous

Workouts

WARM-UP

Jog in Place

easy pace

High Knees

knee to hip height

Heisman

lateral hop-step with knee drive

Butt Kicks

heels to glutes

Mummy Kicks

straight-leg alternating kicks

1-2-3 Heisman

3 steps + knee drive each side

STRETCH

Hip Flexors

each side, hold

Hamstrings

each side, forward fold

Chest Stretch

arms wide, open chest

PURE CARDIO — NO REST

Suicide Drills

sprint side-to-side, touch floor each end

Switch Kicks

alternating front kicks, knee high

Wide Football Sprints

rapid feet → wide sprint to side

Stance Jacks

jumping jack with wide squat at bottom

Pedal

alternating forward and back shuffles

Hook Jumps

alternating hook punches + small hops

High-Low Jab

punch high and low with lateral movement

Ladder Drills

agility ladder simulation, no equipment

8-Jump

jump → touch floor 8x → jump again

Globe Jumps

4-corner squat jumps, max speed

Moving Push-Ups

push-up → step out → push-up, lateral

Floor Sprints

plank position, sprint feet rapidly

Ski Down Jumps

ski jump pattern with depth drop

In-Out Abs

plank, jump feet in and out

Jab Switch Picks

jabs + hops + squat reach combo

COOL-DOWN

Forward Fold

hold, breathe deeply

Quad Stretch (Right)

hold, breathe

Quad Stretch (Left)

hold, breathe

Shoulder Stretch

each side