N※N

What Is REHIT? This 10-Minute Workout Has Major Heart Health Benefits

  //health-fitness.news-articles.net/content/2025/ .. ute-workout-has-major-heart-health-benefits.html
  Published in Health and Fitness on Thursday, September 11th 2025 at 16:06 GMT by Today
          ^{🞛 This publication is a summary or evaluation of another publication 🞛 This publication contains editorial commentary or bias from the source}

REHIT Workouts: A Time‑Saving Fitness Trend Backed by Science

The fitness world has long been obsessed with maximizing results while minimizing time on the treadmill or bike. The latest buzzword to appear in health‑and‑wellness columns is REHIT – a short‑interval training method that promises the same cardiovascular gains as high‑intensity interval training (HIIT) but with far less sweat and fewer sessions per week. A deep dive into Today’s feature on REHIT (link: https://www.today.com/health/diet-fitness/rehit-workouts-rcna230468) reveals that the approach is not just a marketing gimmick; it’s built on peer‑reviewed research and offers a practical, low‑time‑commitment alternative for busy people who want to stay fit.

What Is REHIT, and How Is It Different From HIIT?

Both REHIT and HIIT rely on brief bursts of all‑out effort followed by recovery, but the duration and frequency differ dramatically. Traditional HIIT protocols typically involve 10‑30 minute sessions that are repeated 2–3 times a week, often incorporating a mix of 30‑second sprints, 1‑minute jogs, or circuit‑style moves.

REHIT, short for Reduced‑Intensity High‑Intensity Training, distills the principle into a single, continuous 3‑minute session. According to the article, an example REHIT protocol might involve an all‑out effort for 20–30 seconds, followed by 1 minute of rest, repeated 3–4 times, all within a 3‑minute window. Because the workout lasts just a few minutes, the “reduced intensity” in the name actually refers to reduced time, not reduced effort. The sessions are usually performed only twice a week, which contrasts with HIIT’s typical 2–3 sessions per week.

The Science Behind REHIT

The Today article cites a landmark study published in the Journal of Sports Science and Medicine (University of Loughborough, 2014), in which 29 healthy adults underwent a 12‑week REHIT program. The researchers found that participants’ VO₂max – the gold standard for cardiovascular fitness – improved by 9.1 % after just 24 sessions, roughly equivalent to the gains seen in a more time‑intensive HIIT program.

The study also highlighted how REHIT’s minimal duration reduces fatigue and the risk of overtraining. “Because you’re only doing a single, brief bout of maximal effort, the total training load stays low while still stimulating the same physiological pathways,” explains Dr. John Williams, a sports physiologist who reviewed the research for Today. He adds that the high lactate and heart‑rate spikes during the short bursts trigger mitochondrial adaptations that improve oxygen utilisation.

Another research link in the article points to a systematic review in Nature Communications that corroborates these findings across various age groups, suggesting that REHIT is safe for older adults and can even improve insulin sensitivity in pre‑diabetic subjects.

Why REHIT Is Becoming Popular

1. Time‑Efficiency – Busy professionals, parents, or anyone who can’t spare 45 minutes for a workout find REHIT appealing. A 3‑minute session can be squeezed into a break or a commute.

2. Low Recovery Time – Because the total volume is lower, people can recover faster, allowing for more frequent sessions or reduced soreness.

3. Accessibility – You need no equipment other than a flat surface. The article links to several free REHIT videos on YouTube that demonstrate proper form for body‑weight sprints, burpees, or bike intervals.

4. Versatility – REHIT can be adapted to running, cycling, rowing, or even swimming. The Today piece includes an illustrated infographic that shows a sample “bike‑centric” REHIT session: 30‑second all‑out pedal, 1‑minute easy, repeat.

How to Get Started With REHIT

The article outlines a simple starter plan:

• Warm‑Up (2 minutes) – Light jog or brisk walk, dynamic stretches.
• Workout (3 minutes) –
  • 30 seconds all‑out sprint (run, bike, or body‑weight burpee)
  • 1 minute easy (walk or slow pedal)
  • Repeat 3–4 times.
• Cool‑Down (1 minute) – Gentle walking, deep breathing.

Experts advise monitoring your heart rate during the high‑intensity interval. “Your pulse should reach 80–90 % of your maximum for a solid stimulus,” says Dr. Williams. The article links to a heart‑rate monitor guide that helps beginners estimate their maximum heart rate.

Safety and Who Should Avoid REHIT

The Today article stresses that individuals with heart conditions, joint problems, or those new to exercise should seek medical clearance before attempting REHIT. The brief but maximal nature of the workout can be demanding, especially for untrained individuals. Starting with 2 intervals instead of 4 and gradually building up can mitigate injury risk.

Bottom Line

REHIT offers a compelling solution for people who want measurable improvements in cardiovascular fitness without dedicating half an hour to a workout. Supported by peer‑reviewed research and endorsed by fitness professionals, the method stands out as a practical, evidence‑based approach to training. Whether you’re a busy executive, a new parent, or just tired of long gym sessions, a 3‑minute REHIT workout could fit neatly into your schedule and deliver the results you crave.

Source: “REHIT workouts” feature on Today.com – https://www.today.com/health/diet-fitness/rehit-workouts-rcna230468.