10X Fitness: Mindvalley’s Revolutionary Science-Backed Program

7 minutes read -
Ronan Diego and Monique Schuldt, trainers of 10X Fitness: Mindvalley’s Revolutionary Science-Backed Program
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Summary: What if a 15-minute workout twice a week could get you fitter and stronger? Discover how with 10X fitness, Mindvalley’s ultimate body transformation program.

With the modern “go, go, go” lifestyle, it’s a wonder how anyone has the time to keep up their fitness regimen. If you sign up with an instructor, you’re dedicated to at least an hour. And if you doing it on your own, then there’s the motivation factor to get the most out of your workout.

For these good reasons, is there a way to get the best of both worlds?

Introducing 10X fitness, Mindvalley’s revolutionary program to help you transform your overall health, fitness, and longevity.

Like any personal growth enthusiast knows, it pays to look after your body and mind. After all, the physical body is the temple of the soul.

What Is 10X by Mindvalley?

With 10X, you won’t work out hard; you’ll work out smart. This program goes beyond physical training, exploring the realms of nutrition and sleep to optimize your fitness journey. Moreover, because it only requires an investment of around 30 minutes per week, it’s designed perfectly for busy people seeking to uplevel their health and longevity.

That’s right — two 15-minute full-body workouts per week are all you need to change your body composition and maintain optimal strength and fitness levels. And the program is for eight weeks.

How does that even work? Shouldn’t fitness be a daily commitment? Yes, if you’re only focusing on certain body parts, like your arms or your glutes, or if you’re into cardio exercises.

Fitness goes beyond the physical body — it’s not all about getting that six-pack or muscley arms and legs. A strong, energetic, fit body has more mobility, more capabilities, less disease, and more potential in life.

— Ronan Diego, Mindvalley’s head of Health & Fitness and trainer of the 10X Quest

The basis of 10X is to utilize the evolutionary mechanisms of your primal human body. Not only that, it covers your nutrition and sleep habits to uplevel your fitness…tenfold.

By tapping into your body’s ability to continually adapt to highly intensive environments and activities, you unlock your fittest, healthiest, strongest, most mobile body possible.

What’s the science behind 10X?

The goal of 10X is to achieve the highest possible muscle fatigue and the highest workout effect. To do so, it activates the adaptive response, which is your body’s appropriate reaction to environmental stimulus.

This innate response can be traced back to prehistoric humans who had to escape their predators. However, modern times don’t call for being chased by lions, bears, or whatever danger lurks around, so in the case of 10X, the environmental stimulus is your workout.

The concept here is to push the muscles beyond their actual performance limit to the point that they can no longer complete another repetition. 

This is called “muscle failure” — a momentary overload on the muscles so it adapts by growing more and bigger muscle fibers. And it builds up muscular strength and increases the efficiency of handling metabolites for better endurance.

A 1997 study by Professor Izumi Tabata was one of the first ones that drew attention to these short-burst exercises. The research looked into the metabolic profile when subjects trained at 170% of their maximal oxygen uptake (VO2 max) and 20% of their VO2 max in bouts of 20-second and 30-second bursts, respectively. The results showed significant improvement in both anaerobic and aerobic energy, increasing the speed of their muscles as well as their endurance.

Numerous studies have followed, bringing in more data to demonstrate the benefits of doing adaptive response workouts like 10X.

Ronan Diego and Monique Schuldt, trainers of Mindvalley's 10X Quest, doing push-ups
Ronan Diego and Monique Schuldt, trainers of Mindvalley’s 10X Quest

Who Can Benefit From 10X Fitness?

Short-burst exercises have long been used by professional strength athletes and bodybuilders. But if you’re neither of them, can you benefit from a 10X workout? 

The answer is yes. Indeed, everyone can benefit from it.

Regardless of your age, lifestyle, body type, or fitness level, there are a number of advantages to doing a fitness program that’s focused on adaptive responses. In fact, the researchers of a 2020 study published in Circulation found that these kinds of exercises impact 80% of the body’s metabolites, a substance necessary for metabolism. That can improve metabolic and cardiovascular functions, including insulin resistance, oxidative stress, vascular reactivity, inflammation, and longevity.

Other benefits include:

  • Burning calories quickly during exercise
  • The increase in metabolic rate after exercise
  • Reducing body weight and waist circumference
  • Increasing muscle mass
  • Improving oxygen consumption
  • Reducing heart rate and blood pressure
  • Reducing blood sugar levels

Physical activity is a crucial factor for health and longevity for everyone. So if spending hours in the gym or doing cardio is not your cup of tea, then 10X is a great option for you.

Meet Your 10X Instructors

Mindvalley’s 10X Quest wouldn’t come to fruition without the dedication of the people behind it. Let’s meet the creators and instructors who’ll guide you through your 10X fitness journey.

Lorenzo Delano

Lorenzo Delano, exercise physiologist and co-founder of 10X

The man who inspired the creation of 10X by Mindvalley is Lorenzo Delano. Due to a personal occurrence, he’s spent more than 10 years (and is still doing so) on academic research in exercise, fitness, and body science. 

His credentials include a science of exercise certificate from the University of Colorado, a personal trainer national certificate from ETA college, and nutrition biochemistry and functional blood chemistry certifications from Dr. Dicken Weatherby and Dr. Brian Walsh.

When it came to developing 10X fitness, he and the Health & Fitness team spent years testing the exercises on the Mindvalley team and hundreds of Mindvalley University students. They discovered the perfect compilation of total fitness workouts that demonstrated an increase in strength by 32.5% and 1.5kg of lean muscle mass in the first four weeks of training.

Ronan Diego

Ronan Diego, Mindvalley’s head of Health & Fitness

Ronan Diego is Mindvalley’s head of Health & Fitness for a good reason: his entertaining and charismatic style makes you want to put on a pair of sweatpants and start activating those metabolites. 

Jokes aside, Ronan dived into the world of fitness when conventional exercise routines failed to deliver lasting results for him. That inspired him to explore the mechanics of health and fitness and adopt a science-based approach to his physical well-being.

With Mindvalley, he has facilitated over 300,000 body transformations through the best-selling quests: Holobody, Beyond Fasting, and Longevity Blueprint. Now, he’s one of the main faces of the 10X Quest and takes the stage at Mindvalley events, like A-Fest and Mindvalley University, to promote the effectiveness of this program.

Monique Schuldt

Monique Schuldt, group and personal trainer

The female body is much, much different than that of a male. There are periods, moods, and other factors to consider. It takes someone who understands the female anatomy better.

So Mindvalley brought in an instructor to represent the women. Meet Monique Schuldt.

Teaching 10X alongside Ronan, she provides great insights for the females looking to uplevel their workout regimen, no matter if they’re an endomorph, ectomorph, or mesomorph.

3 Inspiring Stories of Transformation With Mindvalley’s 10X Fitness

Body transformations are more than just “before” and “after” pictures. Behind the smiles, there’s a story to be told about how they got to where they are now.

So if you need the inspiration to get your fitness routine going, here are three (of many) 10X Mindvalley reviews of incredible souls who’ve embarked on a journey to a healthier self.

1. Lawrence Tuazon, Japan

For six months, my leg muscle strength increased by 264%! I can do 12 standard repetitions of leg press now at 190kg. 

“I can now walk long hours, jog, and climb up the stairs without feeling muscle fatigue. My energy level went up high, plus my mood is always good. I can now actively play with my daughter outside. 

The mindset building and perspective I developed towards health and fitness totally transformed my behavior, habits, lifestyle, and relationship to strength training, nutrition, sleep, and recovery.

I appreciate the mind and body connection I developed every training, and I’m in the best shape of my life ever! And it was all because of trusting the 10X process.”

Read more about Lawrence’s journey.

2. Linda Williams, the United States

I have completely rewired my body — I have more muscle, more definition, and I look and feel amazing in my clothes.

“I feared the pain and soreness that come from getting in shape. But I am happy to report that Ronan is phenomenal and his energy contagious… ​​

I have literally redefined my body, back to when I was in my 30s, in the gym, spending six days a week, two hours a day but less time now. I am 56 years young and living my best life.”

Read more about Linda’s journey.

3. Veronica Strangio, Australia

This is not only about physical health but it’s also about mental health.

“My top three takeaways or insights during/after finishing this Quest are:

  • It doesn’t matter how old you are, the body responds in positive ways with some structure and consistent effort,
  • Accountability helps to move you toward your goals, and
  • It doesn’t take too much time to create change.

The biggest positive change(s) I’ve noticed is my biceps and shoulder strength returning and my dietary change to include more protein. (I was previously vegan and now have changed to include fish, eggs, and meat once/month.)”

Read more about Veronica’s journey.

Ronan Diego and Monique Schuldt, trainers of Mindvalley's 10X Quest

Awaken Your Unstoppable

Chances are, you’ve done some form of exercise in your life (whether you enjoyed it or not is a whole other conversation). But transforming your body into something that’ll make you happy and healthy shouldn’t have to be difficult.

10X is what people need right now,” says Ronan. “The state of the body in the state of the mind…and we’re excited about making this accessible to everyone.

You can sign up to Mindvalley for free and sample selected quest classes guided by trainers like Ronan and Monique.

So whether it’s doing 10X for weight loss or to build muscle, you’ll find that these exercises will get you fitter and healthier. All this while saving time to do other things…like other Mindvalley quests perhaps?

Welcome in.

Recommended Free Masterclass For You

Get 10X Fitter and Stronger By Cutting Out 90% of Your Usual Exercise Time

Discover how you can gain optimal fitness and strength through a science-backed workout for just 15 minutes, twice a week, in this free masterclass, with Mindvalley's Health & Fitness TeamReserve My Free Spot Now

Tatiana Azman

Tatiana Azman

Tatiana Azman is an SEO content editor for Mindvalley and a certified life coach. With a background in spa and wellness as well as having gone through a cancer experience, she's constantly on the lookout for natural, effective ways that help with one's overall well-being.
Written by

Tatiana Azman

Tatiana Azman is an SEO content editor for Mindvalley and a certified life coach. With a background in spa and wellness as well as having gone through a cancer experience, she's constantly on the lookout for natural, effective ways that help with one's overall well-being.
Monique Schuldt
Expertise by

Monique is a fitness coach and a trainer of Mindvalley’s 10X Quest.

Ronan Diego
Expertise by

Ronan Diego is the head of health and fitness at Mindvalley as well as the co-founder of one of the world’s fastest-growing fitness programs of all time: 10X. As one of the most trustworthy authorities on health, fitness, longevity, and well-being, Ronan has been featured on the stages of Mindvalley University, A-Fest, and LifePlugin. Today, Ronan coaches thousands of people from all over the planet. From healthy weight loss and rock-solid fitness to enhanced longevity and healing, Ronan’s positive impact on those around him continues to grow through his new cutting-edge fitness and nutrition project, Holobody.

How we reviewed this article:
Mindvalley is committed to providing reliable and trustworthy content. We rely heavily on evidence-based sources, including peer-reviewed studies and insights from recognized experts in various personal growth fields. Our goal is to keep the information we share both current and factual. To learn more about our dedication to reliable reporting, you can read our detailed editorial standards.

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Fact-Checking: Our Process

Mindvalley is committed to providing reliable and trustworthy content. 

We rely heavily on evidence-based sources, including peer-reviewed studies and insights from recognized experts in various personal growth fields. Our goal is to keep the information we share both current and factual. 

The Mindvalley fact-checking guidelines are based on:

To learn more about our dedication to reliable reporting, you can read our detailed editorial standards.