High Intensity Strength Training: How To Build Muscle, Burn Fat, And Boost Fitness In 15-Minutes A Week

High Intensity Strength Training
This isn’t me. I look way better 😉

In this episode, I am interviewed by Coach Bill of the Anchors of Health Podcast. Bill is a great host and his podcast is dedicated to helping working professionals build the healthiest versions of themselves. It has 5-stars with 100+ reviews! Subscribe here

This is a really fun conversation and a comprehensive introduction to high intensity training. I think you will really enjoy this episode if you’re a beginner to HIT or looking to brush up on your HIT fundamentals.

In this episode, we cover:

  • How HIT can save you tons of time in the gym
  • Examples of HIT using machines, bodyweight and free weights
  • Repetition speed
  • How to measure TUL (time-under-load) and total workout time
  • How to determine the correct weight to use for each exercise
  • Best practices for warming up
  • How to train safely
  • How to improve your cardiovascular system
  • … and much more

Listen below:

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Would you like to hear more from me on high intensity strength training? Check out this episode where I talk about the Slow Carb Diet, anti-aging, common training mistakes, the importance of adding one new habit at a time, and much more (stream below or right-click here to download):


This episode is brought to you by Hituni.com, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff, Dr James Fisher and Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. If you want to become an excellent HIT Personal Trainer, create a great team of trainers, build a successful fitness business or just significantly improve your knowledge of high intensity training, use CW10 to get 10% off courses – HERE

This episode is also brought to you by Health IQA life insurance company that helps health conscious people like runners, cyclists, weight lifters, HIT participants and more, get a lower rate on their life insurance.

Go to healthiq.com/cwarrior to support the show and see if you qualify. If you take care of yourself, do smart strength training, eat well, and you’re life insurance company doesn’t seem like they care, there’s an answer for you: Health IQ actually gives savings to people who take care of themselves. About 56% of Health IQ customers save between 4-33% on their life insurance. Health IQ customers can save up to a third because physically active people have a 56% lower risk of heart disease, 20% lower risk of cancer and a 58% lower risk of diabetes compared to people who are inactive, but your life insurance company probably just doesn’t care, you care, and there are companies out there that care.

To see if you qualify, get your free quote today at healthiq.com/cwarrior or mention the promo code CWarrior when you talk to a health IQ agent.

FREE HIT workout progress sheet and 20 podcast transcripts with guests like Dr. Doug McGuff, Drew Baye, and Bill DeSimone – Click Here

QUESTION(S) OF THE DAY: Do you want to hear more episodes like these? Let me know in the comments below.


Selected Links from the Episode

People Mentioned

  • Andrew May

    Great primer on HIT. There’s so many little nuances that folk get caught up on but we take for granted!

  • Nathan Adams

    I really appreciated the reminder that, if one focuses, they can get a whole day’s work done in 3 hours or so.

    • https://corporatewarrior.co Lawrence Neal

      Indeed! You can fritter away days, weeks even months, if you are able to do a little bit of hard thinking in the morning, select the highest impact activity, and block out 2-3 hours. I have systems for email and an in-tray (think getting things done), that I also do in the afternoon, and these are important but occasionally I will skip, and I don’t mind so long as I did that high impact task firs thing. Easy to lose track of all of this when everyone else mistakes motion for progress. But since reading even more widely on productivity (work less, make more by James Schramko, Essentialism, Effective Executive, Blue Ocean Strategy) the principles of productivity are echoed again and again.