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Hey Davamik,

Okay I'm not sure that what I have to say will completely answer your question, but here are my 2 cents. First of all, nobody can keep up with Shaun T and the gang (at the beginning, and sometimes the end) and even his crew often have to take breaks, so don't worry too much if you aren't performing like Tonya.

With that being said, either option looks good simply because you're going to be improving each time you do the workout. If you pick option 1 and really give'er with speed and technique--ultimately your endurance is going to improve. If you go with option 2 and go for endurance, then ultimately your speed is going to pick up as you get stronger (just don't dog it). The things I would recommend is to always focus on having the best form possible, and don't go so nuts with the speed so much that you hurt yourself. Push yourself as hard as you can, take a wee break and modify as needed, and get back in the game. As Shaun T says, you aren't supposed to be able to rock these workouts at the beginning (especially the interval training), and the interval training is designed so you get your heart rate up radically for a short burst of time, followed by a quick rest--and repeat that--so you don't want to dog it either. Also, be sure to work from the core so that you prevent your knees/ankles taking the brunt of the impact--to avoid hurting yourself.

So, I don't know that I've answered your question. You may find that no workout is the same, simply b/c you will get stronger each time you do it--and with that happening, you'll be able to push yourself that much harder each time you do it.

Best of luck!

Coach Zarno

I have to disagree a bit with the advice above. Insanity is designed as a high intensity interval training (HIIT) program. Which means you go really hard for short periods of time. So I would say go as hard/fast as you can with good form, and take short breaks when needed. That's how the program is designed to be done.

Tom