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Insanity Fast and Furious: Shaun T’s 20 Minute Insane Workout (Bonus Review)

Recently, I ordered one of Shaun T’s latest, the Insanity Fast and Furious: 20 Minute Insane Workout. Actually I saw the workout a super long time ago on either a Beachbody Facebook fan page or Twitter page, but wasn’t sure whether I should get it… Well almost a year has passed since I saw the original advertisement and I wasn’t planning on ordering it, but I wanted to get “The Asylum” and when I bought that program, Amazon.com advertised this 20 minute workout for an extra $20 or whatever.

Fast and Furious: No Paul Walker or Vin Diesel

I figured that since I’m such a big fan Shaun T and Beachbody, I mind as well go ahead and get any extras that I can. At this point I feel somewhat like an Insanity collector or even a Beachbody collector since I also roll with Tony Horton’s P90X series (read my “P90X Review“). Anyways, the Insanity Fast and Furious is not part of the regular Insanity series, and that’s why you need to buy it separate from the original series.  If you haven’t yet done the original Insanity, read my official “Insanity Review” and see what you think.

Purpose of this workout: Pack a 45 minute Insanity workout into 20 crazy minutes

The purpose of this Insanity Fast and Furious workout was to “pack 45 minutes of Insanity exercises into 20″ crazy minutes courtesy of Shaun T. Since it is only 20 minutes, it’s basically for people that are short on time. The goal of the workout is to be both “fast” and “furious” without Paul Walker or Vin Diesel – just Shaun T and a couple of his amigos.

What’s nice about this workout is that it does include moves that you probably already are familiar with if you’ve done the regular Insanity program. Shaun T selects the exercises that he thinks will give you the most burn in a short period of time, but as usual it’s really up to YOU to push your own personal limits through this workout. Side note: The sales pitch for this DVD was absolutely hilarious to me because of all the hype, but since I was so impressed with all of the other workouts, I figured that it was probably 100% accurate.  The pitch said things like “consult your physician” before beginning this program and “no breaks, no mercy, but at least the pain will be over soon.”

Insanity Fast and Furious Workout Review

Me muggin b4 the workout

The first thing I noticed was that Shaun T and his crew are not in a gym for this DVD. There are only three total people (and one of them is Shaun). It looks as though they are in a wrestling or boxing room of perfect size for this workout.  At one point it looks like there is a boxing ring and there are punching bags in the background. Looking out the window it looks like they are in a nice apartment complex. Maybe in New Jersey where Shaun T lives? I don’t know. Anyways, time to get around to breaking down this 20 minute quickie routine.

Warm up (2 Rounds)

As usual, Shaun T wants you to keep the core tight, land softly, keep form, and stay safe. There are two rounds to this warm up instead of the traditional three rounds. I wish I would have known because I probably would have pushed a little bit harder during round one. There were definitely some surprises for the warm up that I liked. I’m not used to doing Fall Squats or Plank Squats during the warm up – both exercises were cool.

  • Jog – Basic running in place, you should know how to do this from the earlier workouts.
  • Jumping Jacks – Another classic move from the regular Insanity workouts. Pretty much expected at this point.
  • 123 Heisman – Whoa! It seems like this workout is going to have every single move the same as the others.
  • Jump Rope / High Knees – Okay, this was a legit move to add and wasn’t featured in other warm ups (from what I remember). Definitely kept the heart rate up and was fun.
  • Fall Squats – I liked Fall Squats because they were pretty easy and kept the warm up going. All that these involved was dropping down to a squat while touching your fingertips to the floor in front of your body. Then you jumped back up and brought your feet together and hands overhead.
  • Plank Squats – For this exercise you drop down to traditional “plank” and then hop up right to a regular squat. From the squat, you drop back down to plank and repeat as many times as possible with good form.

Warm Up Stretches

Right after finishing a couple rounds of the warm up, you do the same stretches that you’re used to in the normal Insanity workouts. I think these stretches are a great way to break up the actual workout from the warm up. I like to catch my breath and get a quick sip of water – or in today’s case, Gatorade.

  • Contract / Relax – Inhale, exhale, inhale, exhale, like a cat stretch while standing.
  • Flat Back – Shaun T wants to make sure you are keeping your spine straight like all the workouts.
  • Lunges – You do the lunges to the left and the right for a good stretch.
  • Hip Flexor – You do the hip flexor stretches with the opposite arm to the sky while pushing your hips to the floor.
  • Deep Lunges – These are tougher to do, but I always get a good stretch when doing these.
  • Flamingo Stretch – The classic Flamingo stretch, I love this one – probably my favorite of the stretches.

Insanity Fast and Furious 20 Minute Workout Exercises

Shaun T wants you to do these exercises as fast as you can (with maximum intensity), but he also wants you to keep your form. When he was giving his motivational talk in the warm up, I wasn’t sure what to expect. I remember in the past when he said “I’m actually kind of nervous for this workout” during the Pure Cardio routine which always had me laughing. For this 20 minuter, Shaun was not playing and had on his serious face, so I did the same and geared up for the 20 minute battle.

  1. Full Body Drills: Sprints High-Low, Floor / Moving Push Ups – You should be used to these from previous workouts. You do basically an 8 count of sprints up high, 8 count while crouched, then you hit the floor and do an 8 count of floor sprints, and finally you do 2 moving push ups to the right, and 2 back to the left. You repeat this for the allotted time – and you should be pushing hard.
  2. Power Knees / Diamond Jumps – Following the FBD’s were 8 Power Knees to the right, followed by 4 Diamond Jumps, 8 Power Knees to the left, then 4 Diamond Jumps, and the cycle repeats. This was a nice transition from the first set of moves and really got me in the zone.
  3. Ski Abs / In & Out / Oblique Push Ups – With this series, you do 4 Ski Abs, 4 In and Outs, followed by 4 Oblique Push Ups. The cycle repeats.
  4. High Knee Oblique Twist – The girl in this one is absolutely flying, it looks like they sped her up on tape or something. I would like to be there in real life to see if she is actually as fast as she looked. Although I don’t know how I looked, I think I was faster than Mark. I was going as fast as possible.
  5. Burpee Push Up Jacks – For this exercise, you drop down to do 2 Push Up Jacks at the bottom, and jump up to do a Burpee at the top. You repeat and do as many reps as you can. Playing the tape back, I think Shaun T says “this shit’s crazy” and it sounded like he called out a “William” and an “Ana” – saying “you’re going too slow. The guy featured is totally slacking but Shaun is up in the girl’s face motivating her. These caused me to almost collapse. I survived every move up until these easily, but my arms got tired because I was going at a fast pace.
  6. Power Jumps – You do the classic Power Jumps for a full minute. This is where I took my first short break. I was tired about halfway through these and damn they were tough. This is where this workout will get most people to take a break. You’ve got to dig deeper and keep pushing during these if you want the best results. Even Shaun T had to stop, but he is trying to narrate too which is a lot harder. Once again the Insanity crew members were slacking.
  7. Football Rolls / Plank Holds – These were called “Football Rolls” but I’m pretty sure they are just “Football Runs.” You drop down into Low Plank Holds after running when Shaun yells “Hit it!” You continue this process and at one point, he doesn’t yell “hit it” and you may be holding plank for awhile (and it’s tough as hell). He actually gets up, but I didn’t know this when I was doing it.
  8. Plank Punches – I remember these from the second 60 days of the program near the end of one of the workouts. These were hard for me to do and I did have to take a break during these. I did my best to push through though. Oh and I found out the guy’s name in the video is Martin – in case you were wondering. I liked when Shaun said “shit is crazy I can’t even talk” with a real serious mean-muggin intense face…haha It motivated me to finish these with every ounce of energy – especially when he said to “talk to yourself” when you feel like “giving up” to dig deeper.
  9. 100 Meter Dash Sprints – For the final move of this 20 minute workout, you do 100 Meter Dash Sprints. They are fairly intense and make for a great ending to a great workout. You drop down like you’re running track, and Shaun T tells you when to go.

Cool down: Shaun T Quotes for Added Motivation

For the cool down you first get a water break, some time to towel off, and then you do some final stretches for roughly the last 2 and a half minutes of this DVD. Ana screams something and Martin seems like he’s out of shape, but who knows what was up with him that day. The bottom line is that Martin was the biggest slacker of all on this DVD – very easy to see him half-assing it the entire time… Definitely not the greatest example to set.

Favorite Shaun T quotes from the 20 minute workout

I was laughing at the quote where Shaun T said, “My goal is not to kill you, my goal is for you to kill yourself.” – I LOVED that line, classic Shaun T quotes that are both: motivational and make me laugh…haha. I also laughed at the contrast between Shaun and Martin during this DVD.  Shaun was super intense and serious, while Martin was smiling and laughing – a huge contrast. Another good quote was when Shaun said, “I’m just a tool to get you where you need to go, if you don’t want to go there, that’s on you.”

He also speaks on people saying “I love you but I hate you” for some reason which I have never heard him mention before. I have only heard a variation of this from Tony Horton during Ab Ripper X when he says, “I hate it but I love it.” Anyways, Shaun wants to take the “hate” out of the one for Insanity in this 20 minuter. After you are done with the routine and get to hear Shaun drop some knowledge, he takes you through some great cool down stretches with the inhales, exhales, etc.

The Insanity crew was totally slacking: Calling out Martin… not Ana

Okay now that I know their names, I have to say that Martin was majorly slacking. He possibly could have been sick because he was coughing, but Shaun T didn’t know what that was all about. I think that Ana definitely did better than him made him look like a noob gone wild. During some parts of the workout she was pushing herself to the max; I’ve seen her throughout the regular Insanity program do well. Shaun T had to take a few breaks, but he was narrating the whole time which makes it tougher to go full speed during these drills. Anyways, I just figured I’d call out Martin since he didn’t really go as hard as he should have for a 20 minute workout.

Conclusion: The Easiest workout of the Insanity series?

Sweated up after...

It was advertised as saying “you’ll be digging deeper than you’ve ever dug before.” I don’t think that the routine quite lived up to that statement, but it was a phenomenal 20 minute workout. In fact, I don’t think any 20 minute workouts can really pack the punch that this one does. Obviously you could do a flat out sprint for 20 minutes or eliminate the warm up and stretching, but Shaun T has constructed a great 20 minute routine to help you prevent injuries and total burn out.  As you can (maybe) see by my picture to the left I was pretty damn sweaty afterwards.

However, I’m going to say that this workout is actually one of the easier workouts compared to others in the Insanity series simply due to the time factor – it is only 20 minutes.  I guess you could argue that some during the “recovery week” are easier than this routine (because they are), but I’d say that most of the “regularly scheduled” workouts are definitely more hardcore simply because the main phase of the workout lasts longer.

Not really a full 20 minute workout

I had a good time with this workout and was glad that I paid the extra $20 for it with my order. I honestly thought that my first crack at this workout seemed fairly easy. Yes there were parts when I collapsed, but I was pushing to my max the entire time. I think that since it is only 20 minutes and does include a warm up and stretches, that if you subtract all of the extras, it’s more like a 12 minute, highly intense max interval cardio workout. I would have liked to see Shaun T just skip the stretches and dive right into the workout after the warm up though because he would have had more time to make it intense.  I know he added the stretching because it is the right thing to do, but it does mean that you’re really only getting your heart rate up for about 12 minutes – granted your heart rate will be up REALLY high.

Doing 2 rounds for good measure

I honestly wasn’t tired when I finished this workout. I’m used to biking everyday for about 10 miles and doing a 45 minute strength workout in between the first and second 5 miles of my biking though, so this was slightly underwhelming. When I finished this 20 minute routine, I was almost tempted to go do my regular workout at the gym – and I probably should have. But, I decided to just go through with it one more time for more of a burn. I didn’t do the warm up again, nor did I do the stretching again, but I did do the Fast and Furious exercises again.

Why buy this Insanity 20 minute workout?

On the go (e.g. traveling) – If you’re on the go or traveling a lot, this is a perfect workout to take along. You don’t need much space at all and could probably do it in a hotel room without problems. Obviously it’s preferable to do in a gym, basement, or a clear room at your house though. Just pop in the DVD and in 20 minutes you’re done.

Minimal time (i.e. 20 minutes) – Most people have 20 minutes to spare for working out. This workout does a nice job at pushing you to your maximum within 20 minutes. I guarantee you that at some point in this workout (provided you are pushing yourself) will either collapse or feel like giving up. The cool thing is that all the pain is done in a short period of time.

Warm up (for another workout) – I think that this workout would make a great warm up for Month 1 of the Insanity program’s workouts. Additionally, you could do it on a rest day if you really feel like you need something short and intense to burn some calories. I would even suggest that it could be a great way to end an intense strength workout at the gym.

Shaun T supporter – Another reason to get this workout is if you are a fan of Shaun T. I like what Shaun has done with these workouts and I can tell that he’s always trying to push people to do their best. Real, down to Earth, and knows his cardio workouts.

Insanity supporter – I honestly thought that I got a lot out of the Insanity series for what I paid. It was enjoyable, something to do, and I’m a fan of all the Insane workouts that they hooked me up with. I didn’t want to miss out on an extra.

Want a new workout – I also wanted a new workout to try since I had already finished the entire Insanity program. Although I did it a long time ago, I still remember most of the exercises. The exercises in this workout are moves you probably know, but it’s a different workout nonetheless.

Would I recommend this workout?

Yes, I definitely would. I think that this is a great workout to do whenever you are pressed for time and just want something fast, simple, and effective (and furious). I explained all the reasons above as to why you should consider checking it out. If you don’t like it, you’ll only be out $20 which isn’t bad at all. I thought that the workout was great and if I had the option of trying before buying, I still would have bought it.  It’s a great warm up for a regularly scheduled workout routine as well as something that can be used when you’re pressed for time.  You could also do it multiple times to intensify the burn – something I recommend if you’re going to consider this your main workout for the day.  Personally, I plan on using it as a warm up workout or just for something to do on Sundays if I don’t want to leave the house.  Check out the link below to order yourself a copy if you think it sounds like something you’d be interested in.

One final thought: Since Shaun T went with “Fast and Furious” like the movie, I say he should probably make a “2 Fast 2 Furious” and keep the series going…


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{ 7 comments… add one }

  • felix October 11, 2011, 1:17 am

    hi drew! just out of curiosity, do you think that I would be able to get any visible results for doing fast and furious everyday for 2 months? Honestly, I appreciate the short-time period of this workout, but I suppose there’s no point of sticking to a workout that would not bring me results right? Let me know you thoughts! and btw, nice blog. keep up the good work and have a nice day!

    • Drew October 11, 2011, 2:37 am

      Felix, I think it would completely depend on how good of shape you are already in… If you are wayyy out of shape, you would very likely get “visible results.” If you are already in pretty good shape, they would probably be less obvious… It really depends what kind of “results” you are aiming for. If you are looking to build muscle, I don’t think that this would be your best bet… If you are looking to amp up your cardio, lose weight, and tone your body, this would be a good start. I honestly think that it would be pretty boring doing F&F every single day though!

      Since you would be doing the same exercises every single day (hypothetically), there would be very little variety… It is a LOT easier to get faster visible results from mixing things up and doing different routines. For a good 2 month workout, I would recommend ordering Insanity (http://andrewpavelski.com/2011/07/26/insanity-review-shaun-ts-60-day-total-body-conditioning-workout-program/) and committing yourself to it… there is PLENTY of variety in those 60 days and most of the workouts in the first month are under 1 hour.

      Hope that helps,


  • Jim November 14, 2011, 12:05 pm

    I have this workout– it will get your heart pumping and the sweat pouring. It is definitely not a well done as the regular Insanity DVD’s. At one point the sound is very low and almost distorted. I would’ve liked to see another one of Shaun T’s women out there with Ana because Martin totally sucked.

    This is a very complete and thorough review of the workout– although very poorly written.

  • Keith February 14, 2012, 7:53 pm

    Great review! I have done P90X and am into my second month of Insanity. I like Shaun T because he’s more real world. P90X was great but Tony’s pals were always a little to happy. I am glad to see some disgruntled East Coast folks on the Insanity videos.

    • Drew February 15, 2012, 10:33 pm

      Glad ya liked it Keith. The second month of Insanity is an untamed beast – hope you are enjoying Max Interval Plyo! Haha. Switching from Tony to Shaun T will definitely give you a new, more enlightened perspective on cardio routines ;) And yes, the mood with Tony is playful, whereas the mood with Shaun T is serious.

  • Jen October 19, 2012, 7:11 pm

    Hi – would fast and furious be good to do a couple times a week for a couple of week before starting the 60 insanity program. My plan is to do that and Shakeology and then start Insanity. I work out at least 5 days per week, running, spin class and weight class so I am not a beginner. I am looking to get toned. Thanks.


    • Drew October 25, 2012, 6:13 pm

      Hey Jen, yeah the F&F would get you somewhat ready for actual Insanity for sure. You would kind of know the general format and what to expect. The Insanity routines are longer and tougher. Sounds like you have a good plan.

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