REVIEW – Insanity: Max 30 – Day 3 – Sweat Intervals

I first completed this program (all 56 days) in 2016. The challenge and grind of this program reminded me a lot of my first “Insanity” experience. I decided that I wanted to go through each workout again to see what the fitness metrics looked like (calorie burn and heart rate chart). And, I wanted to share my experience over the next 12 posts in the hopes of educating people that are considering this program. See program details at the bottom of the post.

Day 3: Sweat Intervals (approx 30 minutes)

Approx calories burned (Garmin Vivosport): 267 C

Max HR (Garmin Vivosport): 151 bpm

AVG HR (Garmin Vivosport): 122 bpm

This workout is a total of 6 blocks. Contrary to tabata-style intervals (where there was micro-rest programmed in), this workout takes us back to the style where you move until you either can’t move anymore, or until the programmed water break comes in.

The warmup lasts about 5 minutes, then you get your first water break. He pulls a little mind freak with you here and tries to keep you from grabbing water, and instead doing a quick stretch.

Nah – I’ll take my water. Sorry dude.

Round 1:

  • high jump cross – right
  • squat lunge – left
    • note – around the 6:30 mark, a lady who looks none-too-thrilled walks over to the board to write out her max out time. Not sure if she is really mad, or just messing around. In any event, if you were still going – you beat her – nice job.
  • push up punch
    • and another max out happened!
  • high jump cross – left
  • squat lunge – right
    • three more max outs! – this round is killing people
  • push up punch
    • the person in childs pose needs to log her time
  • moving jump cross
  • alternating squat/lunge
    • more maxing out
  • push up punch

In general, I felt like a rock star getting through this round w/o maxing out. It’s a combination of getting your breath right and just going to your happy place. Your legs will burn. Just fight through it. They won’t break. I promise.

happy place

Round 2:

  • moving squat jab x 3
  • wide pike ups x 3
  • hurdle drill x 3

This round wasn’t too bad – still haven’t maxed out. Granted, my cadence on the wide pike ups isn’t as fast at Shaun, but I’m still doing the work and not stopping.

Round 3: this is the round that got me

  • hop hop runner x 3
  • power jump + squat push x 3
  • switch kick punch x 3
    • Note – he did warn us that he was about to kill us. It was like a delayed killing. I got through the first round fine. When it came to the 2nd round of switch kick punching, that is when I finally had to take a blow. Call it minute 18 where I crashed.

Great quote at the end of the round by one of the testers…

“If I can’t do one more, I do three.”

I like the sentiment, but I’m not sure if I agree with the reality of it. But, I get her point. Dig deeper.

Oh, and if you are looking for a person to try and pace after in the workout, look no further than this lady. If you see her action on switch kick punches in round 3, you’ll know what I mean. This lady is a beast.

high motor lady

Round 4:

  • free runner – right
  • ski ab + power knee – right
  • squat oblique knee
    • The mechanics of this were funky at first, but you get the flow after a few reps
  • free runner – left
  • ski ab + power knee – left
  • squat oblique knee
    • Note – high motor lady went into child’s pose. See – she’s not a machine – she’s a HUMAN
  • free runner – right then left
  • ski abs
    • Odd quote, “See this sweat – it’s called sweat for a reason.” Okay – why?
  • squat oblique knee

Round 5:

  • burpee lunge – right
  • hit the floor
  • cross-jack jabs
    • with how tired your hips are, this is tough
  • burpee lunge – left
  • hit the floor
  • cross-jack jabs
    • Note – the chanting he gets the group to do is optional
  • hit the floor
  • burpee lunge – alternating sides
  • cross-jack jabs
    • nice little group gathering at the end on this exercise


Cooldown – remember – there is a cooldown for a few minutes after the workout is done. Do yourself a favor – don’t skip it. You need it.

I’ve done this workout outside of the program on a day where I just feel like getting a nice solid ass-kicking in 30 minutes. It is one of my favorites. None of the moves are completely insane, so it’s one that I could see pushing into the mid-20’s on a max out time if I worked it for a couple of months.

Program Details:

Where to buy?

Insanity: Max 30 – Basic Set


What is it?

Insanity Max 30 is a 2 month program with 5 programed exercise sessions, 1 recovery/stretch session, and 1 rest day programmed each week. The program is divided in half – the first month is “easier” than the second month. Each workout is approximately 30 minutes, and your goal is to go as long as you can in the session without taking an unprogrammed break. The moment your form breaks down and you need to stop, you are said to have “maxed out.” You write down that time, and try to beat it during your next session. Once you write down the time, take as much time as you need to collect your thoughts, and then get back into it. Don’t just end the workout when you “max out.” If your “max out” time gets longer and longer each session, you know you are making gains with your VO2 max, lactic threshold, and overall muscle strength/endurance.


Do I need any equipment?

No – this is strictly bodyweight. You’ll want some exercise mats though. Doing this on concrete might be unforgiving on your joints.


Is there a nutrition plan?

Yes. Beachbody does a nice job putting together a nutrition plan for you. This nutrition plan seems to build off the popularity of the food/portion control containers that first appeared in 21 Day Fix. If you are new to nutrition and have no idea what you are doing, you’ll be okay following the plan. If you already follow a Paleo or Primal or Keto type nutrition lifestyle – keep doing that – it’s better.


Have you ever done Insanity Max 30? If so, please let us know about your experience in the comments below. If you enjoyed this post, please “like” and share. Thank you.


Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.