If you’ve ever thought “I know I should do more cardio, I just don’t have the time”, RE-HIT might be one of the most interesting training concepts you’ve never tried.
RE-HIT stands for Reduced-Exertion High-Intensity Interval Training. It’s a stripped-back, research-driven approach to cardio that delivers meaningful health and fitness benefits in a surprisingly small time window.
We’re talking minutes, not hours.
What is RE-HIT, really?
RE-HIT is a simplified form of sprint interval training. Instead of lots of intervals or long workouts, it focuses on:
- Very short sessions, usually around 10 minutes
- Just two all-out efforts, typically 20 seconds each
- Easy movement or recovery either side
The goal isn’t to feel wrecked for half an hour. The goal is to deliver a powerful stimulus to the heart, lungs and muscles, then get on with your day.
This approach was designed to remove the biggest barrier to exercise most people report: lack of time.
Why such short workouts actually work
It sounds almost too good to be true, but the science behind RE-HIT is surprisingly robust.
Those short, maximal efforts place a very high demand on:
- Oxygen delivery
- Cardiac output
- Muscle energy systems
That combination triggers adaptations normally associated with much longer workouts.
Improvements in cardiovascular fitness
Multiple studies show RE-HIT can significantly improve VO₂ max, one of the strongest predictors of cardiovascular health and longevity.
In some trials, increases of around 10 to 12 percent were seen in as little as six to eight weeks, using just two 20-second sprints per session, performed three times per week.
To put that into context, VO₂ max improvements of that size are often seen with traditional cardio programmes requiring 150 to 300 minutes per week.
Health benefits beyond fitness
RE-HIT isn’t just about fitness metrics. Research suggests benefits across several key health markers.
Blood pressure and heart health
Short sprint-based training has been shown to reduce systolic blood pressure, sometimes more effectively than moderate continuous exercise. For people at risk of cardiovascular disease, this is a big deal.
Blood sugar control and metabolic health
In people with insulin resistance or type 2 diabetes, RE-HIT has been linked with:
- Improved glucose control over 24 hours
- Better insulin sensitivity
- Reduced cardiometabolic risk scores
All from sessions that barely last longer than a coffee break.
Mental health and wellbeing
One of the more interesting findings is the impact on mental health. Studies using RE-HIT style workouts, including bodyweight movements like burpees, have reported reductions in:
- Stress
- Anxiety
- Depressive symptoms
Alongside improvements in perceived wellbeing and resilience.
Short, hard efforts seem to punch well above their weight psychologically too.
What a RE-HIT session looks like in the gym
This is where it becomes very practical.
A classic RE-HIT session follows this structure:
1. Warm-up, 3 minutes
Light cardio, cycling or rowing works well. The goal is to feel warm and ready, not tired.
2. Sprint 1, 20 seconds
All-out effort. This should feel hard by about 10 seconds and borderline uncomfortable by the end.
3. Easy recovery, 2 to 3 minutes
Very light movement. Let your breathing settle.
4. Sprint 2, 20 seconds
Same intensity as the first. No pacing.
5. Cool-down, 3 to 4 minutes
Gentle movement to bring heart rate down.
Total time: around 10 minutes
That’s the session.
Equipment options and variations
Most of the original research used stationary bikes because they’re safe and easy to control intensity, but RE-HIT can be adapted well.
Good options include:
- Spin bikes or Wattbikes
- Rower sprints
- Treadmill sprints, with care
- Assault bikes
- Bodyweight movements like burpees or squat jumps
The key is that the sprint is genuinely maximal, not just “a bit fast”.
How often should you do it?
Most research protocols use two to three sessions per week. More isn’t necessarily better.
Because the intensity is high, recovery matters. For many people, RE-HIT works best alongside:
- Strength training
- Lower-intensity movement like walking or swimming
- Mobility work
Think of it as a powerful cardio tool, not the whole toolbox.
Who is RE-HIT best suited for?
RE-HIT can be a great option for:
- Time-poor professionals
- People bored of long cardio sessions
- Those wanting measurable heart health benefits
- Anyone struggling to meet weekly activity guidelines
That said, beginners should still build some basic conditioning first, and anyone with known heart conditions should seek medical clearance before attempting maximal efforts.
The big takeaway
RE-HIT challenges the idea that effective cardio has to be long, slow and time-consuming.
With just two short bursts of real effort, performed consistently, people can improve cardiovascular fitness, metabolic health and even mental wellbeing, all without spending hours in the gym.
It’s not easy, but it is efficient. And for many people, that makes it far more sustainable than traditional cardio ever was.
Need some help? Let’s chat and see how we can work together.