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John Little’s Six-Minute HIT


John Little is the co-author of the pioneering book, Body by Science, which brought High Intensity Training to the masses, perhaps for the first time. He’s written another 44 books, produced movies in Hollywood, build a vast collection of exercise machines and conducted research that defines how we train today. Ironman magazine has hailed him “one of the leading fitness researchers in the world.”

He is certainly one of the most interesting figures in the world of High Intensity Training and after 30 years in the industry, he is now advocating for ‘proper’ exercise, without the hype, without the nonsense, just focused on getting you results. This is what this course is about, this is John Little’s alternative High Intensity Resistance Training.

At the end of the course, you will have the opportunity to have a video-call consultation with Simon Shawcross and the option to submit a video of your own minimal workout for personalized feedback. If you do submit a video, you will be eligible to receive a HITuni Certificate of Completion.

Note that this is a single-user license for one person.

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Course Curriculum

Welcome to the course
An introduction to the course and your instructor 00:17:08
The fitness industry and misconceptions
The $60 billion fitness industry, bankrolled by hope and insecurity 00:12:10
The problem with low intensity, long duration exercise 00:10:37
High Intensity Resistance Training for strength and cardio 00:09:43
Embrace your DNA
Our attraction to high energy input and low energy output 00:01:55
Our attraction to extreme genetic makeup 00:09:11
Your genetics are unique to you; embrace yourself! 00:13:17
The real value of exercise
Functionally fit for life 00:07:22
Self-esteem and self-knowledge as a result of exercise 00:05:57
The Conservation of Energy Phenomenon (CEP)
What CEP is and what it means for your training 00:12:39
When CEP kicks in 00:06:26
John Little's exercise programs
The beginners’ exercise program 00:08:02
The 6-minute workout 00:04:24
Max Pyramid 00:12:58
Max Contraction 00:11:51
One and Done 00:11:08
Workouts Schematic: How to use the protocols over a year 00:13:14
Learnings from John's studies at Nautilus North
Once-a-week training 00:11:29
Momentary Muscular Failure 00:05:43
Moving weights at a natural tempo 00:03:18
When do isolation exercises have value 00:03:28
Equipment considerations 00:04:28
The two things that are important to track 00:04:55
Resistance training shouldn’t be your sole focus in life 00:03:42
The truth about fat loss
A balanced diet 00:03:44
John Little’s fat loss study: the nutrition program 00:06:06
John Little’s fat loss study: the training program 00:06:23
John Little’s fat loss study: learnings 00:04:26
Low intensity activity for fat loss 00:02:13
The truth about muscle gains
Protein intake for muscle gains 00:10:17
Nutritional supplementation 00:03:23
Next steps
Optional Minimal Workout Video Assignment 00:02:26
After completing John Little’s course 00:00:56

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  • $129.00
  • Number of Sections10
  • Number of Lessons33
  • Number of Quizzes0
  • Lifetime access


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