REHIT – The Least Amount of Exercise for Results
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If you don’t have an hour each day to do steady-state aerobic exercise or if a 20-minute High-Intensity Interval Training (HIIT) session fits your schedule but requires more effort than you are willing or able to do, I understand. Can I interest you in 40 seconds of effort? This is not some silly made-up thing; it is a real form of exercise called REHIT or reduced-exertion high-intensity training, and it has been shown in studies to increase aerobic capacity and metabolic health, even if you are currently sedentary. This video shows you why it works and how you can do it.
Study Link:
Photo Credit: By Cosmed – Own work, CC BY-SA 3.0,
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Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.
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Sounds great, makes sense. I’ll use our nordic track & give it a go
I think I self discovered this with my Rogue Echo Bike from not being able to ever master its resistance. I can only do a few intervals and exhausted after that. I get nagged everyday to sell the bike but now know that I never will.
Would rebounding produce the same effect?
To get the benefit, you need to reach a level of all-out effort. That may be hard to achieve on a rebound exerciser.
I don’t have any equipment. Is there another way to do this without equipment?
The goal is to work at maximal effort. You get the benefit when you reach that level, whether you use equipment or not.
@@beckygillaspy so what would be the best exersize without equipment?
@@ravyehudaamichai6739 Maybe try walking for the first part then sprint, then walk and then sprint again, then finish off with a walk. That is what I plan to do as I too have not equipment.
Can I work this into my regular treadmill power walking routine? Walking before and after doing the ten minute rehit? I fear losing muscle.
The study utilized a 10 minute exercise routine. They did not mention exercise before and after, but I would take a stance that additional exercise is beneficial.
I’m definitely going to try rebuy. 20 years ago I did something similar on my own. When many of my friends were working out for an hour a day and not losing weight, I went with mild exercise and smaller portions. I lost 25 lbs. Gradually I gained it back. Now in heart rehab. Losing weight and feeling better.
Going to use this in the winter with my snowshoeing! Fun!
I wish you would have talked more about how success was measured in this study. Improved VO2 max? Higher base metabolism? Was weight loss experienced? Also, if a person only did REHIT for cardio exercise, what essential pieces of cardio pulmonary conditioning would be overlooked?
I read the study. Interesting that Men saw significantly better results than Women from this type of workout. Perhaps the results were accelerated for men due to more muscle mass in general or greater testosterone levels. I am curious about the impact on RHR (resting heart rate) and HRV (heart rate variability); those would show more info regarding any improvement in heart muscle conditioning.
Too good to be true
Appreciate the comment 🙂
Thank you for this informative video. How does one determine the maximal effort? Is it speed at the same resistance or increasing speed and resistance? How does one optimize that?
My HIIT workout has made a considerable difference in my health over four years. I’ve noticed, with some joint pain, even my 40-second work 20-second rest for 5 minutes 2× was too much, so I couldn’t sustain 100% . This REHIIT seems the perfect solution.
The concept of the muscles picking up glucose makes perfect sense.
I’ll report back after a month.
Thank you, dear Dr. Becky!!!🎉
I wonder if going up and down my stairs at home would suffice?
This is perfect ❤