REVIEW – Insanity: Max 30 – Month 2 – Day 5 – Friday Fight: Round 2 + Overall Program Review

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 11 posts in the hopes of educating people that are considering this program. See program details at the bottom of the post.

Check out all of the Insanity Max 30 workout reviews HERE!

Month 2, Day 5: Friday Fight: Round 2 (approx 30 minutes)

Approx calories burned (Garmin Vivosport): 350 C

Max HR (Garmin Vivosport): 179 bpm

AVG HR (Garmin Vivosport): 137 bpm

MAX OUT time: 10 min, 7 sec

Note the numbers. I’d put this workout in the same class as Max Sweat. Your heart will pump, and pump, and pump some more, and cry for the sweet release of the hereafter. But, I promise you will survive and be stronger for it.

Don’t be scared, he says in the warm up that, “…this is the hardest workout I’ve ever created, and I’m really really nervous to go through this with you…”

Yeah, I’m sure he’s telling us the truth…

This mess is broken up into three blocks. The first one looks like it ends right around the mid-point mark. I guess we’ll see. I might as well just call the first block the “Warm Out” or the “Work Up.”

The Warm Out / Work Up

  • Medicine ball twist
  • Hop/hop + knee
  • Mountain climber
  • Hit the floor
  • Plank walk
  • Medicine ball twist
  • Hop/hop + knee
  • Mountain climber
  • Hit the floor
    • Strange side note – I really focused on my form this time around to try and understand the benefit of this move. If you do it correctly by following the visual cues, you understand why this thing is in here – it gets your legs and lungs going
  • Plank walk

Seems like this is where exercises shift, and the duration moves to 1 minute per move

  • Iron legs (plyo lunge each leg + squat)
  • Floor hops
    • …and we have some people maxing out
    • …like, lots of people – I feel like a stud not stopping
  • Scissor run + X jump
    • I’ve always liked these
  • Plank jack + front arm raise
  • Plyo hook lunge
    • The hook punch makes the plyo lunges a little more palatable
  • Hit the floor + tuck jump
    • MAX OUT @ 10:07
    • I agree with Shaun – I couldn’t breathe either

give air.JPG

  • Free runner – right
  • Free runner – left
  • Power jump dive
  • Ski down abs
    • Simple move – but freaking hated it!
    • All I wanted is some water at this point 🙁
  • Lat push up – alternate sides
    • Note – any type of push up for 1 minute kinds of sucks

Oh thank JEEBUS!

water break

  • Low/high switch kicks (on his cues)
    • Okay – this is just cruel. I just had some water, I’m thinking I have a shot, then you throw this dirtiness at me.
  • Slap back jump (back and forth)
    • So, my hips are on fire from the switch kicks, and now you have me jumping up and back in a wide squat. Just awful.
  • Plank jack + shoulder tap
  • High jab + speed bag lunge – right side then left side
  • Plank to squat
  • Lunge punch + kick – left then right
    • This is a tricky little monkey at first. The movement seems awkward. I had to start slow and then get the feel before speeding up. I really like this move
  • Genie tuck jumps
    • These just suck
  • Wide burpee jump
  • X abs
    • This is a burner for your core if you don’t touch your feet to the ground. I was shaking like an earthquake.
  • Tricep push up jack
    • A tough variation on the push up jack (which is a move I really like)

water break


  • 10 & 2 punch
  • 8 jab + 2 diamond jumps
  • Burpee punch – alternate
  • High knee jab


Cooldown! Always remember to cool down – you need it!!!

Overall Program Review:

Insanity max 30 review

I love (hate) this program. Its pitched as 30 minutes of work. That has to appeal to the masses more than a 40 or 60 minute program. Here is the dirty little secret though – they are taking a 40 or 60 minute program, and cramming it into that block. You aren’t losing any of the work. You ARE losing the following:

  • Extended warm up
  • Stretch
  • Extended cool down
  • Breaks between sets

In the original Insanity, you had a 9+ minute warmup, and then a 5+ minute stretch session. If you are a habitual clock watcher, you noticed that you were starting the “workout” with 15 or so minutes off the clock. You don’t feel overwhelmed. In P90X2, the workout was about 60 minutes, but I’d say that a good 25-30 minutes of that was warmup/stretching/mobility/cooldown time.

In order to condense these programs, but still make people feel like they just hiked Everest, the warmup and cooldown are drastically condensed. I’m not saying its reduced in a dangerous way, I’m saying that you won’t really see a lot of deep muscle stretch and/or mobility work in these types of shorter programs. If you want that type of work in addition to your workout, you’ll have to do it on your own time. What isn’t condensed is the “work” portion. That is present, and with a VENGEANCE. Make no mistake about it – you will work, you will sweat, and you will want to cry in these condensed workouts.

If you are looking for the most “cardio value” for your time, this is probably the grand daddy king of the world. As far as I’m concerned, this work volume is at the same level as Asylum. If I’m ever in a rut, and I want just mindless dictatorial instruction for 60 solid days, THIS is the place I’ll come. No equipment. No nonsense. Just go until you puke.

Overall I give Insanity Max: 30…

4.5 out of 5 ass kickings

The only imperfect things are the shortened warm ups, no pre-workout stretching, and lack of back strength work (yeah, there are lat push ups, but they don’t really do what a “pull” exercise will do. It just isn’t physically possible). But, on the VERY positive side, I must tip my hat to the effort they made with the modifier. Throughout the entire program, you have an option to follow if the complete move is too intense for your fitness level. The modifiers aren’t a joke – you can see those people sweating.

I can’t say enough positive things about this program. It’s a must-add to your library.

Program Details:

Where to buy?

Insanity: Max 30 – Basic Set

insanity max 30 logo


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.


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