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

 

Build MASSIVE BICEPS With Arm Blaster Hammer Curls!💪

Arm Blaster Hammer Curls are an absolute mass-building must for your biceps! A staple in Naturally Intense High-Intensity Training, this variation takes regular arm blaster curls to the next level. The neutral grip allows you to lift heavier, isolate the biceps, and hit the brachialis for even more growth!

This was my final set, grinding my way up from 40lb to 60lb dumbbells—nonstop, all-out, true Naturally Intense style!

I was aiming for 12 reps, but when I still had some fight left, I dug deep for two more gut-wrenching reps until I hit complete muscular failure! Not bad for a 50-year-old, if I do say so myself and thanks to my training partner, @egcitrin for the encouragement! 😤🔥

💥 Mt biceps still sore, and the pump was unreal! 💥

Try this out on your next arm day and remember—go all out! 💯

Thanks for watching and as always. Excelsior!!!💪#naturallyintense

#bicepsworkout #armblaster #hammercurls #highintensitytraining #bodybuilding #naturalbodybuilding #armday #fitover50 #nopainnogain #musclebuilding #strengthtraining #fitnessmotivation #trainhard #gains #gymgrind #workoutmotivation #homegym #homebicepsworkouit
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Throwback to the early 2000s after Leg Day! 📸

My legs were on fire🔥 after some of the most intense training sessions of my life at the legendary 5th Avenue Gym!

My Naturally Intense High Intensity Training workouts only lasted 10-20 minutes, but it was the most BRUTAL 10-20 minutes imaginable!

Back then, it was all about grit, grind, and pushing past my limits 💪.

Fast forward to today, and ABSOLUTELY NOTHING HAS CHANGED—except now, I’m bringing YOU along for the ride!

My life work has always been about sharing best practices to help natural athletes realize their training goals and to that end I just uploaded a Naturally Intense High Intensity Training leg workout video to my YouTube channel, breaking down some of the principles that helped me build these legs, but most importantly, allow me to keep training just as hard and just as heavy completely injury free in my 50`s!

Want better leg results in less time? Hit the link in my bio or search me up (Naturally Intense) on YouTube to watch and crush your next leg day! 🚀

I hope it helps you on your path towards excellence and as always, Excelsior!!! #naturallyintense

#throwback #legday #highintensitytraining #youtubevideo #legday #legworkout #legsfordays #highintensitytraining #legdaymotivation #strengthtraining #quadsfordays #calvesonfire #fitnessjourney #workoutmotivation #trainhard #noexcuses #gains #fitfam #fitspo #gymmotivation #fitspiration #naturalbodybuilding #naturalbodybuildingtips
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Chest CRUSHING Lever Arm Presses! 325lbs For 6 Reps! 💪

Another day going all out with Naturally Intense High Intensity Training! 🔥

After two solid sets, my training partner @egcitrin decided to push me beyond my comfort zone and loaded up 325lbs— or maybe she didn`t feel like putting on a 25lb plate as the 45lb plate was closer! 😂

Either way, it was more than I’ve pressed in a long time but with some serious grit and serious focus, I managed to grind out 6 hard earned reps! 💪🔥

And let me tell you—I’m still sore from it but there`s no better feeling than breaking barriers and realizing what your body is truly capable of.

Shoutout to Erika for cheering me on through those reps and here’s to always setting the bar higher. 🏋️‍♂️

For the equipment minded, I used @betitanfit lever arms attached to my heavily modified @roguefitness Monster Lite Rack with a pullup bar joining them together. Which makes for a truly smooth pressing movement that maintains tension on the pectoral muscles from start to finish very much like a Hammer Strength Machine. And at that angle you are really lifting!!!

Thanks for watching and as always, Excelsior!!! #naturallyintense
#homegym #benchpresspr #highintensitytraining #strengthtraining #betitanfit #roguefitness #staysorestaystrong #roguefitness #betitanfit #chestday #leverarms #chesttraining #naturalbodybuilding #pushyourlimits #gymmotivation
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The BIGGEST Diet Mistake Almost Everyone Makes!

One of the biggest mistakes everyone from natural bodybuilders to fitness enthusiasts make in their diet is not getting enough fiber.

Let’s face it—staying on track with your diet and keeping cravings under control is one of the hardest parts of maintaining a fantastic physique long-term. And that shredded, low-body-fat look is all about your diet.

But if you’re not managing cravings, one cheat meal can easily turn into two, then three, then four… and suddenly, you’re off track.

The real issue? Fiber intake.

Most health guidelines recommend at least 25 grams of fiber daily, but when I first started working with natural bodybuilders, fitness enthusiasts, and athletes, I noticed many were barely hitting this mark.

High-protein, low-carb diets (common in bodybuilding) often lack adequate fiber—and while these diets might SEEM ideal for cutting, they’re far from optimal for your body’s long-term needs OR FOR STAYING IN SHAPE LONG TERM!

Here’s the reality: our ancestors—hunter-gatherers—consumed around 120 grams of fiber per day. That`s a lot of fiber!

And inspired by this, I slowly increased my own fiber intake over the years to 60 grams per day, and the results were life-changing. My cravings practically disappeared, and I haven’t had a cheat meal in years. Which is how I have been able to maintain my physique now for decades on end.

It`s worked wonders as well for our clients. But I do recommend increasing your fiber intake gradually—going too fast can cause digestive discomfort and serious health issues—so slow and steady as the benefits are worth it!

So increase your fiber, control your cravings, master your diet, and achieve that look you’ve worked so hard for. 💪

Know that I believe you can do it and as always, Excelsior!!! #naturallyintense

#bodybuilding #naturalbodybuilding #fitnessmotivation #nutritiontips #dieting #fiberintake #healthyeating #shredded #fitlifestyle #fitnessjourney #gymtips #fitnesscoach #fatloss #highfiberdiet #cleaneating #fitspo #fitnesslife #mealprep #cravingcontrol #getlean #aesthetics #healthandfitness #fitfam #workoutmotivation #macros #diettips
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🔥 Build Boulder Shoulders with High-Intensity Viking Presses! 🔥

Looking to take your shoulder gains to the next level? The Viking Press is an absolute game-changer for building strength, and size and is a great tool n our Naturally Intense High Intensity Training system.

Landmines are absolutely amazing home gym add on and I highly recommend them for the range of exercises they can offer!

This was my last set and I went all out and I mean all out!

I figured I might get about 10 reps as the weight on the bar was maxed out, but eked out 14 solid ones and some hard earned partials at the end!

My shoulders are still smoking!!!

Give this a try next time you train shoulders and let me know how it goes!!!

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

#shoulderworkout #vikingpress #landmine #hightintensityshoulderworkout #shouldertraining #shoulderexercise #naturalbodybuilding #naturalbodybuilder #highintensitytraining #highintensitytrainingtips #hometraining #homeworkout #fitover50 #naturalbodybuildingvideos #naturalbodybuildingtraining #naturalbodybuildingtips #naturalbodybuildingmotivation
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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