Insanity Insane Abs—30 Minutes to Picture-Perfect Abs (An Insanity Workout Review)

Perfect Your 6-Pack with Insanity Insane Abs

So, you woke up today and decided: I really want a 6-pack. (Not the adult-beverage kind, but some of those fancy muscle-bumps in the belly region.)

And what was your solid plan to achieve this shiny goal?

*crickets chirping*

It’s ok. I’ve got a plan for you. It’s called Insanity Insane Abs (from the Insanity series by Beachbody).

Will Insane Abs give you a set of abs you could drive a sledgehammer into? I’m gonna say, no. But, hey, you’ll never know until you try. So let’s get going…

If you use my link to purchase it helps support my business. Thank you! (No hard feelings if you don’t.) You can get more information about it here.

Instructor-Shaun T

Category-Strength (Abs)


Length-33 minutes

HRM-226 calories


Remember my choreography rating refers to the complexity of the choreography in the workout–not the intensity. This is an advanced program but the actual moves are simple. Read more about my choreography ratings here.

My rating- A

Important Stuff about Insanity Insane Abs

There are 3 ab sections in Insanity Insane Abs—standing, floor, and plank

Wear tights for Insane Abs. It’s just a suggestion but if there are other people in the room when you’re doing the floor exercises it’ll be awkward if you’re in a pair of loose track shorts.

This routine is perfect to add to the end of another workout. I usually do it after a 3-5 mile run when I’m training for an obstacle race like the Tough Mudder.

Shaun T makes Ariel (she’s in the blue tiny shorts) the star of this video. She’s got amazing abs. Ariel and Rachel (she’s in the black/pink outfit) have perfect form. Pay attention to them. They’re rockstars. Ariel also has no body fat in her torso. Not cool, Ariel.

And make sure you read to the end for helpful tips on every exercise in this routine as well as links to a few places you can compare prices on the Insanity program:-)


There’s no warm-up.

Main Workout (The Moves in Insanity Insane Abs)

Standing Ab Exercises

There are 8:


Jog with high knees

Use your core, that’s what we’re here for

High Knee Jog w/Twist

Try to keep your elbows up

Tuck Jumps

You do the first set with the group, there are 12; try to do 10-12 in the second set, too

Power Jumps

You’ll recognize this move, like the tuck jumps you do the first set with the group, there are 14; try to do about 12 in the second set



This is the first move (of many in this video) that fire up your hip flexors

Now you repeat all of those moves but at a faster pace (and shorter interval)

Ab Exercises on the Floor

6 inches

That’s right, you have to hold your legs up about 6 inches off the floor. Try to keep your palms on the ground by your hips.

The next few exercises are all in this position with varying leg moves. Try to really focus on your abs. If your lower back starts hurting then take a very short break. Again, hello, hip flexors!

Flutter kicks


Knees In & Out

Repeat those 4 exercises. You know them now. Push yourself.


Power Abs-Hand Down

Remember what I said about wearing tights? In the crotch-out position it’s just more comfortable to be in tights.

Power Abs—No Hands

Try not to think about being in Lamaze class.

Focus on those abs.

Not every exercise is graceful, people.

Over the Mountain

Core Adduction-Hands Down

Core Adduction-No Hands

Bicycle Runs—Hands Down

So. Hard.

Bicycle Runs—No Hands

You’ll swear you have a 6-pack after these exercises. But don’t go look in the mirror, it may still be hiding.

Repeat all 7 of those exercises.

Ab Exercises in Plank

*This is my favorite grouping of exercises. (In case you were wondering.)

Low Plank Hops

Try to keep your feet together and your butt down

Alternating Balance Hold

Go slow and keep your core tight

Alternating Knee to Elbow

After you do these for a while Shaun T announces that you have to do them for another 15 seconds, it’s weird, I guess they stopped 15 seconds early on the initial set

Oblique Rotation

This exercise really hits your obliques. Keep moving until the clock runs out. Slow down if you have to but try not to stop completely.

Plank Walkers

These are shoulder burners but it’s your last exercise so don’t wimp out. Child’s Pose is almost here!

Cool Down/Stretch

There’s a nice stretch in the last 2 minutes. Do it.

I always throw in a few hip flexor stretches (grab one ankle and push your hip to the front of the room), too.

Now What?

Insanity Insane Abs is a great ab workout to tack on to the end of another workout, or you can do it alone if you’re short on time. The exercises are unique and challenging.

This workout is available to members of Beachbody on Demand.

And don’t forget to compare prices of Insanity on Amazon.

TIP>>Read more about Beachbody on Demand.

Thanks for stopping by!

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Shaun T is best known as the creator of the direct-to-video Beachbody phenomenon, Insanity. Don’t scoff: the ‘hardest workout DVD ever’ has amassed an enormous cult following thanks to claims of burning up to 1000kcal in an hour.

(Related: 4 reasons you should do more HIIT)

Based on good old-fashioned HIIT training, the DVDs have turned their presenter-slash-trainer Shaun T into a veritable fitness icon responsible for thousands of home workout transformations. Like his British contemporary Joe Wicks, Shaun T is the charismatic face of the mission to make exercise accessible.

And, in a recent interview, he told Business Insider the one move he would master and do every morning: the press-up and plank.

Here’s how to do it:

1. Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes.

2. Hold for 30 seconds without allowing your hips to sag.

3. Once you hit the allotted time, move up onto your hands to start doing a press-up.

Why should you do it?

”The push-up and plank will change your life,” says the 39-year-old New Jersey native. True to form for the Insanity workouts, the move requires no gear except floor space and acts as a series of compound movements, working multiple muscle groups. “Holding a plank works your shoulders, your chest, your core, your butt and your calves. It works your whole body.”

(Related: four key press-up variations to learn)

Before you head to work tomorrow, make this a challenge – break up 5 sets of 20 press-ups with a minute’s planking between each set. “If someone hits 100 push-ups before they leave in the morning,” says Shaun, “their entire day will change.” Change yours.

Most people know Shaun Blokker as Shaun T, the man who brought the world the popular Beachbody and Insanity fitness programs.

Well, he’s back again with a new workout to help you get in shape called Transform :20. Each workout is just 20 minutes, as the name suggests… But don’t let the short duration fool you — each session packs a serious punch!


The workouts use a step, but it’s nothing like aerobics class.

What is Transform :20?

The six-week plan is a new take on the step workout.

“I wanted to bring the step workout back with more of a new age flair, but also make it friendly to beginners,” he told TODAY.

It involves basic step jumping but adds a lot more, including moves that target your arms, abs and glutes. Since the workout was released in December, more than 150,000 people have signed up for the program, according to Shaun T.

“Step aerobics was the very first class I took more than 20 years ago when I first started trying to exercise, so it’s always been a foundation and a staple of my fitness. I just feel like the step is underused and underrated,” the instructor wrote in a blog post.

Trending stories,celebrity news and all the best of TODAY.

There are three parts to the program.

“The first chapter is the commit phase. Most people start to quit exercising within the first few weeks, like they do with their New Year’s resolutions. So I’m motivating you on how to stay committed,” Shaun T told TODAY.

The second part is called the “climb” chapter where he tells participants that “(a healthy lifestyle) is not just about exercise or food, it’s about being mentally strong.”

The last part is called the “conquer phase,” where participants complete the program and are set up to continue living well. This phase includes encouragements to track your progress in a journal and a nutrition guide.

Shaun T said he designed the workout to prioritize non-scale victories. Instead of focusing on weight loss or providing you with a specific meal plan, his plan gives daily workouts and nutrition guidelines, so people can make their own preferences and restrictions.

“It’s also about mental fitness, so you can sustain your results,” he said.

How much does it cost?

With the step included, the Transform :20 base pack comes out to just under $215 with a limited-time promotion going on right now. The payment includes a 12-month subscription to all of the workouts Shaun T has created in the Beachbody program.

Without the step, the basic challenge pack costs $160 with the limited-time promotion. There are other options available, which you can read more about on the website.

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It’s challenging, but there are modifications.

“If exercise is tough for you, that’s because you’re actually taking the energy to tackle something that’s hard,” the fitness expert told TODAY.

“You are the one who creates the energy,” he added.

While the workout does look intense, Shaun T explained there are modifications, including an instructor who doesn’t use the step machine at all, that make the workout more accessible.

“I’ve been there, I was 50 pounds overweight. I was not confident to walk into the workout room or a group exercise room. But I realized just by taking the first step, I’d become stronger,” Shaun T said.

Naturally, he hopes you do too.

If you’re interested in starting a fitness journey, sign up for our Start TODAY newsletter.

Editor’s note: This article has been updated to correct the number of people who have signed up for the program as well as the cost of one of the programs.

About Us

About Shaun T

Shaun T was born and raised in New Jersey, receiving a Bachelor of Arts in Health and Exercise Science with a minor in Theater and Dance from Rowan University.

Shaun T’s accomplishments span the entertainment industry. He has shared the stage with Val Kilmer and Adam Lambert in the musical version of The Ten Commandments, as well as landing roles in Pippin and Applause. Shaun T was the host of My Diet Is Better Than Yours on ABC and co-hosted Secret Guide to Fabulous on LOGO. His television and film credits include Tyler Perry’s House of Payne, Six Feet Under, and Beauty Shop starring Queen Latifah. Shaun T has toured with Mariah Carey, danced for world renowned choreographers Travis Payne and Jamal Sims, and assisted with Tony Gonzalez in the cheerleading blockbuster movie Bring It On: All or Nothing.

After assisting fitness legend Kathy Smith on her Project:You program, Shaun T made history in 2007 by creating Hip Hop Abs, the #1 selling home fitness program. Shaun T’s next massive fitness accomplishment came in 2009 when INSANITY debuted and forever changed the face of home fitness through 60 days of Shaun T’s proprietary Max Interval Training. With follow-up programs INSANITY: THE ASYLUM Vol. 1 and Vol. 2, Shaun T helped people embrace their inner athlete and achieve permanent success through his fitness programs.

In 2013, Shaun T released Focus T25, another #1 hit. Shaun T proved that becoming the best version of yourself is attainable through investing as little as 25 minutes a day, regardless of fitness level or experience. In 2014, Shaun T once again redefined what is possible for people to achieve in just 30 minutes when he created INSANITY MAX:30.

In the summer of 2015, Shaun T released CIZE. CIZE was designed to easily teach anyone professionally choreographed dance moves in a way that is incredibly fun and delivers a heart-pumping workout, said Shaun T.

In 2017, Shaun T released his latest program, SHAUN WEEK, exclusively through Beachbody On Demand. An instant mega-hit, it reached 1 million downloads in 6 days. SHAUN WEEK is a ruthless 7-day full-body boot camp developed to motivate you to focus physically AND mentally like never before.

Today, Shaun T is doing what he loves – a new Dad of Twins, developing, traveling and helping people attain their goals through inspiration, motivation and physical fitness. Shaun T’s business ventures have led him to launching an apparel line featuring mantras from Shaun’s everyday life. Audiences can dig even deeper by attending his aptly named self-produced live events, Shaun T LIVE, a mix of fitness, music, inspiration and motivation, subscribe to his podcast, Trust and Believe with Shaun T.

Shaun T’s first book, a self-help memoir titled T IS FOR TRANSFORMATION, released in November 2017, where Shaun discusses his own personal transformation and giving people the 7 Superpowers they need to make their own transformation a reality. Each Shaun T venture is dedicated to empowering your mind and building the confidence you need so you can TRUST AND BELIEVE that you can live life at your best!

The fitness guru behind the ‘Insanity’ workout told us the one move you should master now

Shaun T.

  • Shaun T. is the mind behind the viral “Insanity” workout.
  • In his new book, “T is for Transformation,” Shaun talks about what motivates him to exercise and what he does when his body doesn’t need a full workout.
  • Shaun told Business Insider that everyone should master the push-up and plank. It doesn’t involve a single piece of equipment, and you don’t even have to leave the house.

Let’s face it: going to the gym sucks. It’s inconvenient. It’s expensive. Let’s not discuss the smell.

But there are plenty of approaches to getting in shape that don’t require a membership. Some don’t even require leaving the house.

One of those techniques is high intensity interval training, a form of exercise that alternates quick bursts of sweaty movement with slightly calmer recovery periods and requires only your body weight.

Fitness guru Shaun T. is a firm believer in the method, and created a special form of interval training called the “Insanity” workout that aims to transform the body in 60 days. But even Shaun, who recently published a book about his approach called “T is for Transformation,” has days when he doesn’t feel like doing a full workout, he told Business Insider.

On those days, there’s one simple move to master: the push-up and plank.

“The push-up and plank will change your life,” Shaun said.

Unlike crunches, sit-ups, or other moves that work only one muscle or muscle group at a time, planks — which involve holding yourself on your hands and toes in a pre-push-up position — recruit muscles from all over your body. The physicians at Harvard Medical School call planks “the gold standard for working your core.”

“Holding a plank works your your shoulders, your chest, your core, your butt, your calves,” Shaun said. “It works your whole body.”

Still, to get these benefits and to prevent injury, it’s important to do the move properly, Shaun advises. To do that, he suggests starting out with planks and making sure you’ve got your form down before adding in the push-ups, which can come once you’ve mastered plank.

To get into plank, recommends starting out on your forearms. First, lie face-down with your legs extended and your elbows bent in 45-degree angles directly under your shoulders. Clasp your hands. Your feet should be hip-width apart; your elbows should be shoulder-width. Next, tighten your abs and tuck your toes to elevate your body. Your body should be in a straight line from your head to your heels. Hold it for one minute.

As you get stronger, you can gradually build up to maintain the position for longer periods of time, and extend your arms to hold yourself up on your palms — the classic form of plank.

Once you’ve mastered plank and you can hold it for a few minutes at a time, you can add in the push-ups, but make sure your spine stays straight the whole time. You should be able to keep a glass of water on your back as you go down and up,” Shaun said.

Eventually, you can aim to hold plank for five minutes at a time and do as many as 100 push-ups, Shaun said.

“If someone hits 100 push-ups before they leave in the morning their entire day will change,”he said.

One of Shaun T’s Best: Insanity Cardio Abs

Get Incredible Abs with Insanity Cardio Abs

What if I told you that you could get a really incredible core workout without doing any crunches??

That’s what Insanity Cardio Abs can do for you.

Cardio Abs is just one of the routines in the incredible Insanity series:

Insanity Cardio Abs is compact, fun, and effective.

Let me break it down for you…

If you use my link to purchase it helps support my business. Thank you! (No hard feelings if you don’t.) You can get more information about that here.

Instructor-Shaun T



Length-16 minutes

HRM-105 calories


My rating– A

The Important Stuff about Insanity Cardio Abs

  • Insanity Cardio Abs is a great core workout. It’s short and really gets in there where you want it to.
  • Stretch out your hip flexors before you start. You’ll be using them.
  • Shaun T does (almost) the entire workout with you. He doesn’t always do that so I have to point it out.
  • You always have permission to rest when you need to. (You’ll need to, but make sure you get back in there a second or two after you unlock whatever’s locked up.)
  • Remember to read to the end for tips to help you with every exercise in this routine as well as a few places you can compare prices for the Insanity series.

There’s not really a warm-up of any kind.

Get ready to jump!

Main Workout (The Exercises in Insanity Cardio Abs)

Stay on your feet for the first few exercises:


High Knees

High Knees with a Twist

Jump Rope

Tuck Jumps

Wide Tuck Jumps

The rest of the exercises are on the floor.

You’ll need a mat or soft surface.

The first few exercises are in the ‘C-sit position’. Remember what I said about those hip flexors? If you have no idea what a hip flexor is you’ll figure it out in just a second.


Twists with Knee

A-Frame Ab Twists

A-Frame with Knee

Hold Center

Water Break (About ten minutes left)

This section is so hard. Don’t let the first move fool you by how harmless it looks.

Single Leg Raises

Both Leg Raises

Notice how Shaun T decides this is a great time to go walk around and give form pointers. But he already has amazing abs so he can afford to skip a few reps. (As soon as my abs look like his I’m totally skipping this exercise, too.)

The rest of the exercises are in plank position.

High Plank Alternating Knees

High Plank Alternating Knees Fast

Same exercise in Low Plank

Pulse Tucks in High/Low Plank

TIP-Don’t watch the crew do this because you’ll start giggling like a 12-year-old. Do the exercise and focus on contracting your abs.


You get a really nice two-minute stretch. Don’t skip it.

Cardio Abs is one of my favorite ab videos. Like the man says, “No sit-ups or crunches”. Love it.

You can find Cardio Abs in the Insanity series by Beachbody.

You can also find Insanity Cardio Abs in the Member Library of a Beachbody on Demand membership (consider this, it’s a great option, and free the first 30 days).

*Beachbody on Demand is now available to stream on Amazon! But to get a free trial period you’ll need to go through the .

Read more about Beachbody on Demand.

You’re amazing!

“Life is complicated. Fitness doesn’t have to be.”

Direct: [email protected]

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