Instructors
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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