High Intensity Training- Naturally Intense HIT 10 Minute Workouts

High Intensity Training- Naturally Intense HIT 10 Minute Workouts

  • A 10 Minute High Intensity Workout lasts only 1/6 of a lunch hour! It’s the average time it takes to check and reply to your emails! The time it takes to walk 10 New York City blocks! With such short time commitment anyone can do it!

  • “Countless studies have shown that the most commonly cited reason for not exercising is a “lack of time.”… However, there is a growing appreciate of the potential for intense, interval-based training to stimulate improvements in health and fitness in a range of populations”

  • “Data suggest that a low frequency, high intensity approach to training is associated with a greater long-term-adherence as compared with a high frequency, low intensity approach.”- Martin Gibala, PhD, chairman of the Department of Kinesiology, McMaster University, Ontario, Canada.

Online Personal Training & Diet Coaching with Trainer Kevin Richardson available!

HOW OUR 10 MINUTE HIGH INTENSITY WORKOUTS WORK…

Our bodies are naturally lazy. That may sound like a bad thing, but when you think about the amount of energy our ancestors had to burn stalking, spearing, and dragging home an antelope – or running from a hungry lion – it makes sense that our bodies evolved to conserve energy. In other words, we’re naturally inclined to take the path of least resistance. We choose to walk rather than run. We choose to sit rather than stand. When a hiker goes missing in the mountains, rescuers simply need to focus on the areas where the walking is easiest, and they will almost always find them!

OVERCOMING THE CHALLENGE

The challenge – and the advantage – of the Naturally Intense 10-Minute Workout is that it requires you to override your instincts and choose the path of greatest, not least, resistance. The whole point of this method is to get the maximum return on your investment of time and effort – the biggest bang for your buck!

That’s how you burn the most body fat, build the most muscle and get stronger and the key to accomplishing that goal is to choose exercises that are so demanding that you’d rather not do them and to perform those exercises in ways that make you want to stop as soon as possible.

If that sounds counterintuitive, it is.

However, the people who get the best results from their training are the ones who choose the most taxing exercises.

THE BIG QUESTION

How does the average man or woman increase their training intensity high enough each time to get the most out of a workout?

Answer: By training at high intensity for SHORT periods of time and if the workout only lasts 10 minutes, anyone can do it!

WITH HIGH INTENSITY TRAINING EVERYONE CAN GET WORLD CLASS RESULTS

For most people, the thought of doing set after set of exercise in the gym for an hour or more 5 to 6 times a week makes their toes curl.

But with Naturally Intense High intensity Training, you spend only a few minutes doing any one exercise- as that’s all you will need! The focus is on compound movements that work several muscles at once and we implement a variety of high-intensity training principles to get the most out of each exercise, but in a way that ensures that you never get injured!

Yes, it’s hard, but the point of high-intensity training is that as hard as it may be, it’s doable, and nearly anyone, regardless of fitness level, can do it – and do it well.

Think of this form of training as a side door to the kinds of results an elite athlete might achieve by training for hours each week.

WHY YOU WILL LOVE IT!

Besides its short duration, the fact that it’s only 3 times a week (you’ll need the rest) – and the long-term promise of a stronger, healthier and better looking you – there’s another powerful motivator that will get you through your Naturally Intense 10-Minute Workout:

You see results fast.

In as little as 2 weeks you’ll see the changes in your body. You might not expect it but there are few things more exhilarating than really pushing yourself physically.

Most of our clients are exceptionally busy men and women who all said they could not have achieved their fitness goals with a conventional program that required a significant time commitment given their hectic schedules.

And that the intense but tolerably short nature of the workouts being the reason they stuck with it longer than any other program they tried.

QUICK FACTS

  • Short High Intensity Training Workouts make you burn more subcutaneous & abdominal fat than ANY other types of exercise, while increasing your strength and building lean muscle mass!
  • Short High Intensity Training Workouts increase your overall fitness AS MUCH IF NOT MORE than longer conventional workouts![5,7,8,10,11]
  • Due to the shorter time commitment, Short High Intensity Training Workouts are associated with GREATER ADHERENCE [4], and the results stay with you longer![13,14]
  • High Intensity Training has been proven SAFE & EFFECTIVE for a range of populations regardless of age, gender or fitness level! [12]

Additional Reading:

The Role Of High Intensity Training 10 Minute Workouts On Fat Loss

Kevin’s Story- The Origin Of Naturally Intense High Intensity Training 10 Minute Workouts

The Science Behind Naturally Intense High Intensity Training

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646-694-9979

 

High Intensity Chest Training: 80lb Dumbbell Flyes with Holds!

This was my last of three sets, starting with 60lbs, then 70lbs and ending here with the 80lb dumbbells.

The isometric hold and stretch at the beginning ups the intensity from the very beginning and each rep after feels like your chest is on fire!

I fought for 9 reps on this one and give this routine a try next time you train chest and let me know how it goes!

Thanks for watching and as always, Excelsior!!! #naturallyintense

#hometraining #homeworkout #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #chestday #chesttraining #naturalbodybuildingtips #dumbbellworkout #highintensitytrainingtips #drugfreebodybuilding
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Prospect Park, Brooklyn circa 1998 by Dennis Lee.

I found this shot in my archives and thought I would share it with you!

@dennisjpleefsc was in my opinion one of the very best natural bodybuilding photographers and it was always an honor and a joy to work with him!

I remember we had this shoot right after one of my early shows here in the US and I lived across from Prospect Park at the time and thought it would be a great spot to get some shots.

This was the first time I was ever in my posing trunks in public and I have no problems admitting that I was terribly nervous, and If I am being honest, I still get nervous doing shots in public even all these years later.

But being outside of my comfort zone is and always will be an indication that I am exactly where I need to be and doing exactly what I need to be doing.

Thanks for taking the time to look at my posts and as always, Excelsior! #naturallyintense

#naturalbodybuilder #naturalbodybuilding #throwback #drugfreebodybuilding #naturalbodybuildinglifestyle #gymlife #gymmotivation #naturalbodybuildingmotivation #bodybuilding #blackandwhite #instablackandwhite #bnw
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High Intensity Bodyweight Training: Ballistic Pushups & Dips!

This was a tough one!

Starts out with ballistic push ups (like clap pushups but without the clap as my wrist is still not 100%) nonstop for 20 reps, then all out on dips for 10 reps.

To say it was painful would be an understatement, but you just have to push through and keep on going.

Still training, hope you are too and as always, Excelsior!!! #naturallyintense

#hometraining #homeworkout #homeworkout #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #chestday #chesttraining #naturalbodybuildingtips #pushups #dips #bodyweighttraining #highintensitytrainingtips #drugfreebodybuilding #calesthenics
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Kevin`s Unconventional Biceps Training- 3-6 Minutes a Week!

In this video I go over my biceps training using the Naturally Intense High Intensity Training protocols that helped me go from having arms measuring 11.5 to 12 inches to 18 inches drug free!

It`s an unconventional approach for certain, but it`s one that`s helped my arms grow and the hundreds of men and women I have trained over the past 30 plus years.

Now, my success isn`t due to being genetically gifted, as it took me the better part of 11 years to get my arms up to those measurements.

Which is significant as it works and been been proven time and time again to work for the average man or woman trying to grow their arms without drugs.

It`s my hope that these high intensity training protocols can help you as much as they helped me!

Click on my bio link to see the full video on my YouTube channel and thanks as always for taking the time to look at my work!!! Excelsior!!! #naturallyintense

#highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #armworkout #bicepsworkout #naturalbodybuildingtips #biceps #armtraining #highintensitytrainingtips #drugfreebodybuilding #barbellcurls
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At the Lancaster Classic Day 2 Elimination Rounds Against European Champion, and World Record Holder Leo Pettersen @leo_barebow_archer

I don`t talk much about it but I`m also a competitive barebow archer (surprise!) and last Saturday I had the honor of making it to Day 2 at the Lancaster Archery Classic in the Barebow Division, as I made the top 64 out of 267 competitors and had a chance to shoot with some of the greatest barebow shooters on the planet!

I didn`t make it past Leo, but it was a real rush to be there and a huge thanks to my coach, Joe MyGlyn @prolinearchery for helping me get there.

Thanks as well to my good friend @sean_chan33 for all of his help from the very start, to my line buddy Aaron Shea for taking the shot and showing up to support!

My thanks as well to rob_kaufhold for putting on and promoting one of the best archery tournaments on earth!

Thanks also to to everyone who took the time to send a supporting word and I am looking forward to next year!!! #naturallyintense #barebow

#lancasterclassic #lancasterarcheryclassic2024 #lancasterarchery #archery #fitover40 #barebowrecurve #targetarchery
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HIGH INTENSITY TRAINING REFERENCES

1. Gilba MJ. High-intensity Interval Training: A Time-efficient Strategy for Health Promotion. Canada Current Sports Medicine Reports 2007

2. Tremblay, A. et al. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Canada Metabolism. 1994

3. Burgomaster KA, Krista R. Howarth KR, Phillips SM, Rakobowchuk M, MacDonald MJ, McGee SL, Gibala MJ Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. – J Physiol 2008

4. Hawley JA Specificity of training adaptation: time for a rethink? J. Physiol.2008

5. Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.-Med Sci Sports Exerc. 1996

6. Bahr R “Excess postexercise oxygen consumption–magnitude, mechanisms and practical implications”. Acta Physiologica Scandinavica. Supplementum 1998

7. Bahr R, Høstmark AT, Newsholme EA, Grønnerød O, Sejersted OM .“Effect of exercise on recovery changes in plasma levels of FFA, glycerol, glucose and catecholamines”. Acta Physiologica Scandinavica 1991

8. Bielinski R, Schutz Y, Jéquier E . “Energy metabolism during the postexercise recovery in man”. The American Journal of Clinical Nutrition 1985

9. K. A. Stokes, M. E. Nevill, G. M. Hall, and H. K. A. Lakomy. Growth hormone responses to repeated maximal cycle ergometer exercise at different pedaling rates. Journal of Applied Physiology 2002

10. Powers M (2005). “Performance-Enhancing Drugs”. in Deidre Leaver-Dunn; Joel Houglum; Harrelson, Gary L.. Principles of Pharmacology for Athletic Trainers. Slack Incorporated.

11. Layman DK, Boileau RA, Erickson DJ, et al. A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr 2003

12. Melanson, EL, Sharp, T.A., Seagle, H.M, Horton, T.J. Donahoo, W.T. , Grunwald, G.K., et al. Effect of exercise intensity on 24-h energy expenditure and nutrient oxidation. J. Appl. Physiol. 2002.

13. Kuo CH, Harris MB. Abdominal fat reducing outcome of exercise training: fat burning or hydrocarbon source redistribution? Can J Physiol Pharmacol. 2016

14. Coppack, S.W. Fisher, R.M., Gibbons, G.F., Humphreys, S.M., McDonough, M.J., Potts, J.L., and Frayn, K.N. Postprandial substrate deposition in human forearm and adipose tissues in vivo. Clin. Sci. 1990