There’s a certain smug satisfaction that comes from getting your workout done in less time than it takes to boil pasta. That’s the promise of REHIT, or Reduced Exertion High-Intensity Training.
It sounds like a contradiction, but hear me out. This type of training is designed to deliver significant results in a short time, with a brief blast of maximum effort followed by a generous recovery. I decided to give it a go and test my limits, all before breakfast.
I’ve dabbled with REHIT before using the Carol Bike, a smart indoor bike we’ve featured in our best exercise bikes guide. It delivers short, intense workouts for those who want to stay fit without spending hours in the gym. But not everyone has a spare two and a half grand to splash on a fancy bike, which is why a REHIT bodyweight workout caught my attention. No bike, no problem.
What is REHIT and how is it different from HIIT?
REHIT is like HIIT’s more efficient cousin. Instead of flipping between effort and rest for 30 to 40 minutes, REHIT flips the timing. You go flat out for a super short burst, then you rest for longer durations. However, the rest periods are often active and involve a low-intensity exercise.
Sam Hopes, one of our fitness editors and a qualified personal trainer, breaks it down, “It’s like HIIT but with the timings reversed," she says. "You work for a really short, maximal effort all-out, then take a longer recovery period.”
“Typically, you wouldn’t do this for too long. Unlike a HIIT workout that might last say, 30 minutes, REHIT might be like 10 to 15 minutes. The benefits are similar to HIIT, including efficiency, energy expenditure, and endurance, but with less exertion overall and longer rests, which can also suit beginners.”
My experience trying a bodyweight REHIT workout
I gave REHIT a go using a full-body, bodyweight workout. The entire session took about 12 minutes, with bursts of 30 seconds of all-out effort followed by three-minute recovery periods that included stretching and mobility work.
The workout started with a two-minute warm-up. Then, I performed an exercise at a light to moderate pace for 30 seconds before ramping up into an all-out effort for another 30 seconds. That was followed by three minutes of active recovery, including some light movement and mobility.
I repeated the structure again: 30 seconds light, 30 seconds intense, followed by three more minutes of recovery. Then I wrapped up with a cooldown.
You can view the full workout in the video below.
Yes, it was tough. I'm not the biggest fan of HIIT — I'd rather be on a long and steady run or hiking up a hill than throwing my body about for short bursts of time. So, as you can imagine, I didn't have a whale of a time in the intense sections of this REHIT workout. But I was grateful for the longer sections that involved more intentional movement.
The workout felt demanding in the moment, but I found I recovered very quickly after catching my breath following the workout. No dragging fatigue for the rest of the day, no muscle soreness the next morning. Just the satisfaction of knowing I’d trained and still had time to finish my coffee before heading out the door that morning.
A 2024 review published in the Applied Physiology, Nutrition and Metabolism journal found that just two REHIT sessions a week for six to eight weeks were enough to significantly improve VO₂ max. That adds up to less than an hour of exercise across the whole week. The study concluded that REHIT could be a time-efficient way to improve cardiovascular fitness, especially for anyone who struggles to fit longer workouts into their day.
That said, REHIT isn’t a catch-all solution. It doesn’t replace the broader benefits of regular aerobic or strength-based training, especially for long-term health or performance goals.
Should you try REHIT?
If your schedule is hectic, your attention span is short, or your motivation dips after the warm-up, REHIT could be the solution. It forces you to go hard when it matters, but rewards you with generous rest and a short total workout time.
You do need to push yourself during those working bouts. That’s non-negotiable. But for a workout that takes less time than scrolling your phone, it delivers impressive returns.
If you’re new to working out, I’d recommend easing into REHIT by focusing on good form and trying slightly less intense efforts until you feel confident. If it feels right, you can gradually increase the intensity. But if it’s not your thing, don’t worry. We have plenty of other exercise styles you might enjoy. Check out our write-ups below for some great alternatives.
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