REHIT - The Least Amount of Exercise for Results

[@beckygillaspy]

Thanks to Lumen for sponsoring this video. To save 15% use my link: www.lumen.me/shop?fid=3535&discount=drbeckyfit (affiliate link)

[@dianaatchley4488]

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[@dianaatchley4488]

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[@dianaatchley4488]

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[@MEsqueda]

Hi Dr. Becky, when I click on the Lumen link, the discount applied seems to be for 10%, taking the product cost from 299 to 170 . Is this right? Or maybe the special ended? Thank you for the content you create it is always so informative.

[@donmataciachenault9556]

I did this very thing 20 years ago, just into the 2000s. This method was explained at a Weight Watcher's meeting, only instead of 20 second intervals, it was 30 second intervals. I had a house full of little kids, and this was the only exercise I could do, not counting chasing kids around and doing housework. It was exhilarating! I no longer have that stationary bike, but will most likely look for one this autumn, as the Wisconsin winters are not conducive to daily walking between Thanksgiving and St Patrick's Day. Thanks for this video!

[@happy777abc]

I'm in South Florida since age 11, 56 now. I miss the fall, still!!! I get to train all year outside by the ocean and am a water aerobics instructor, so that's good, but...I'll take the gorgeous fall days that inspire and settle my soul any day🍁! The soul misses something without fall. I'm from Ohio and Pa. Fall days were the best in my childhood. So intriguing, mysterious, settling and inspiring at the same time. Enjoy your REHIT:) All the Best,

[@dellakerr7062]

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!!!🎉

[@cintikevin1]

Dr. Becky I love this quote from you "The best exercise is THE ONE YOU WILL DO!" Just let that sink in everyone. That is a "reality" slap in the face for sure.

[@Sbannmarie]

Been saying that for YEARS!

[@janeflip1]

Not her quote

[@footballcoachandreferee]

I've now tried this workout. Wow! 20 seconds isn't long, but when you work as hard as you can for that period, it really takes out out of you. The recovery period is surprisingly longer than what I thought it would be. I will definitely continue to do this workout as part of my weekly physical workout plan. On this occasion, I did 20 second full-out sprints up a reasonably steep hill. Phew! Thank you so much Dr Becky.

[@user-be9og6eo3w]

I just discovered you. This is kind of like discovering yoga with Adriene. There are so many millions of options so many opinions so many people to watch but she is soothing, not irritating at all and she’s great at what she does. I will be following/sharing your channel from now on.

[@beckygillaspy]

Wonderful! Welcome to my channel!

[@k9rescuer934]

I’d say…..don’t knock it until you try it. I’m going to give it a shot! Thanks for sharing!

[@maliabecker5846]

For the last several years, I've done weight training at the gym three times a week, adding in hard walks on the alternate days around my hilly neighborhood when weather permits. But as menopause started, I started noticing some belly fat starting to accumulate and love handles on my lower back showing up out of nowhere. Ick. I watched Dr. Sean O'Mara talk about the value of sprinting to address visceral and back fat, and I knew I needed to do it. I tried some hill sprinting and I pulled a glute so hard I thought I had torn it. I decided to do something with less potential for injury, so I started doing sprints on the elliptical at the gym. Interestingly, now that you've posted this video, I realize that I seem to have come up with a hybrid HIIT/REHIT workout on my own. After my weight session, I warm up on the elliptical for about a minute and half and then, over the course of fifteen or so minutes, I do four all-out sprints of twenty seconds each. I've been doing it for just a few weeks and I can most definitely see results. Belly fat is almost back to normal and my icky back love handles are clearly receding. I'll assume that means any visceral fat I was starting to gain is retreating also. I might look silly going as fast as I can possibly go on that machine, but I fully intend to keep it up, especially now that I've seen this video! Thank you for posting it and thank you for always being so encouraging to all of us!

[@alanparsonsfan]

@maliabeckr5846 Thank you very much for the warning about hill sprints; was planning on starting them after watching this!

[@maliabecker5846]

@@alanparsonsfan Don't let my terrible experience stop you, but I think it's a good idea to not go all-out up the hill at first like I did. A more gradual build-up to full speed (and maybe not going full speed for the first few tries) is probably a good idea. Good luck on whatever you do!

[@alanparsonsfan]

@@maliabecker5846 Yes, I've been known for going 'all-in' on things before. Why I was happy to see her later in the video put up the ''Couch to 20s Sprint' schedule. which I will follow.

[@singit3630]

Smarter not harder...I'm very excited about this...

[@brandimt590]

Interesting. I'm 57 and just getting back into working out. I'll give this a try.

[@gcruishank9663]

Sprint up a hill for 20 sec and do it 2 or 3 times. That's enough to get your cardio going. I would also say lifting HEAVY weights is probably even more important as we get older for preventing deterioration and disease. I'm 61 and do the Starting Strength program, everything except for the clean & jerk. Get really strong at the main compound lifts - squats, deadlifts, bench press, OH press, BB row and chin-ups.

[@ctnbanks8753]

Love this concept always giving us an achievable alternative .

[@ericarmstrong264]

Another great one. (After 2, I subscribed.) Your matter-of-fact delivery even made the ad palatable!

[@mariehughey5390]

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.

[@Skiptube]

I will try on elliptical machine. Thanks Dr. Becky.

[@Smoove-e7bh]

Thank you for this informative video. I've begun incorporating it into my cycling and really like it.

[@GaryBruyere-f9b]

The prettiest Doctor on the internet!

[@jvshore7528]

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?

[@jvshore7528]

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.

[@Melshed]

@@jvshore7528thanks for sharing what you found. Did it mention how success was evaluated?

[@sinisterkitty8411]

Appreciate the detail, and the science!

[@charlessommers7218]

Great info as always 😊

[@aprildolan223]

Interesting! I’ve never heard of ReHit before. I’d be down for trying it!

[@trishahenderson3407]

sounds doable! i like it

[@ushiecowling8109]

This has given me such motivation..yay❤

[@duaneharrington9469]

Good info. I presume doing it on an elliptical is good as well

[@beckygillaspy]

If you can give it your 'all-out' effort, then yes.

[@fransak2723]

I just started riding a bicycle. I haven’t been on one in at least 30 years. I was kind of wobbly the first time. I’m working my way up to short rides. I think I can make this work.

[@jimfarnell5813]

I’m just turned 74… had a major MI the first of April… just finished monitored supervised rehab… maintaining rehab on my own @ local gym…gonna incorporate this into my odd days to see how it works…will update you in a few weeks…😅

[@MLM111]

Very true you don’t need to knock yourself out

[@Heallove24]

Coincidentally this is how I work out sometimes and it’s a great workout. I don’t feel as depleted or sore afterwards yet get the endorphins flowing! Thanks for information!

[@rwords3056]

Sounds great, makes sense. I'll use our nordic track & give it a go

[@TheCallyjean]

Very interesting!!

[@javtah]

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?

[@beckygillaspy]

It is described in the study as 'all-out' effort (a.k.a. give it all you've got). It can be achieved by increasing speed or resistance.

[@tonyamccoy9724]

Thank you for information

[@cherylatkins7600]

Excellent! Thank you!

[@Rhiannon.]

This is perfect ❤

[@49ers_red_and_gold2]

Thank you ❤

[@grinch45]

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.

[@footballcoachandreferee]

Hi Dr Becky. In other words, would you say that Tabata is also too much on mobilizing glycogen stores in the muscles? This is 8 sessions of 20 seconds with 10 seconds recovery in between.

[@beckygillaspy]

This study sought to find the minimal amount of effort. Doing more is not a problem and can have additional benefits, including conditioning, stamina, etc.

[@footballcoachandreferee]

@@beckygillaspy Thank you. Sounds like doing a mixture of both over the course of a week would be a good idea.

[@yvichenj333]

Any suggestions for exercise alternatives if I don't have machines or a membership? Maybe jump rope?

[@beckygillaspy]

The objective is to reach 'all-out' effort. Any stable exercise that you can achieve that with can be used, even non-equipment exercises, like sprints.

[@terriwashburn8775]

I've done this with walking on a treadmill for the warm-up and recovery intervals and then using a jump rope for the "All Out" 20 sec sessions with success. Be sure to jump on a cushioned surface, padded gym floor, or a doubled up yoga mat. I've done it on an indoor rower and a spin bike. I do use the virtual jump rope with the weighted handles and dangle balls, as I'm klutzy and might trip over a normal rope.

[@carolannharshberger338]

I'm going to use my Elliptical. It shows your maximum effort and time. I can't wait.

[@Ksvjnr]

Wow... love it...🎉

[@rebella5769]

I wonder if going up and down my stairs at home would suffice?

[@debracisneroshhp2827]

EXCELLENT!!! 💖🙌😺

[@ehickey1202]

Question Dr Becky: I need help in making a menu plan for anti inflammatory issues. over 60 over 100 lbs over weight. Who could help me with this?

[@beckygillaspy]

You will find menu plans on my website: drbeckyfitness.com/. My 21-Day Challenges or Freedom 40-Day Diet Reset contain meal plans. I wish you the best!

[@ubizmo]

What about isometrics with 20 second holds?

[@allenjones6737]

Awesome question. I was doing one option of gradually increasing force as I counted up to 15 as maxxed out. How long can you stay @💯 ? Try for 20 seconds all systems go? I'm just starting so 10 seconds of squats/pullups really gets me breathing hard. Try an isometric hold till you get to that level ? I have an adjustable height pull-up bar that I pull up and squat simultaneously, going up and down as fast as I can gets me winded quickly

[@SNG_User]

Thanks! I will try this tomorrow. I've been trying to increase my VO2Max but it's stuck at 39 (I'm 63 y/o). Would you recommend this before or after my weights workout?

[@beckygillaspy]

This wasn't addressed in the study, so I can't say that combining REHIT with pre or post weight training affects the result. In my opinion, both REHIT and weightlifting have benefits, so if performing them together works for you, keep it up.

[@danmar007]

This is not new. I did short sprints while jogging and cycling back in the 80s. This allowed me to shorten my workouts. We still did 120km bike rides, though. :-) In fact, my doctor (a medical director of a sport enhancement group) told me that exercising for more than 20 minutes is not necessary. Some people who do chores on a regular basis may even be doing this without even realizing it.

[@regina6838]

Outside is a bit difficult for me. Would jumping jacks be enough? I am also thinking of "sprinting" on the spot.

[@beckygillaspy]

The objective is to be able to reach 'all-out' effort. If you are able to reach that level without exercise equipment that would met the objective.

[@regina6838]

@@beckygillaspy Thanks

[@Rowledge1]

Can I do this if i 73 and have hart disease

[@tracyatkinson8552]

Can I work this into my regular treadmill power walking routine? Walking before and after doing the ten minute rehit? I fear losing muscle.

[@beckygillaspy]

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.

[@ellen9579]

❣️

[@kandasamyrajan]

I do it in a different way: My stationary bike has number 1 to 8 setting in which peddling is become hard gradually. At 8 it is a maximum hard setting. Warm-up - 5 minutes at low intensity at number 4 setting. Sprint - 20 second at ‘all-out’ effort [number setting is 8]. Recovery - 1 min. 40 sec. [not doing any biking that mean total rest] Sprint - 20 second at ‘all-out’ effort [number setting is 8]. Recovery - 1 min. 40 sec. [not doing any biking that mean total rest] Sprint - 20 second at ‘all-out’ effort [number setting is 8]. Recovery - 1 min. 40 sec. [not doing any biking that mean total rest] Sprint - 20 second at ‘all-out’ effort [number setting is 8]. You can notice here I do 4 sprint, exercise takes altogether 11min. & 20 sec. I do this on every other day. This activity falls into my 16:8 intermittent fasting every day & 24 hours fasting once in a week.

[@allenjones6737]

She indicated just 2 reps, part of me is saying more is better and part trying to talk about the law of diminishing returns

[@כמובבית-ל1ג]

I am trying something similar. First a slow walk (minimum 10 min) near the house. Then 130 steps quickly uphill (steep staircase) which is a challenge for my heart, lungs and feet. Then a slow walk downhill along a driveway. Can it have the same effect?

[@beckygillaspy]

The goal is to reach two 20-second periods of maximal effort. If you can reach that with the steps, it would have the same effect.

[@jacquelinelining8019]

I don’t have any equipment. Is there another way to do this without equipment?

[@beckygillaspy]

The goal is to work at maximal effort. You get the benefit when you reach that level, whether you use equipment or not.

[@ravyehudaamichai6739]

@@beckygillaspy so what would be the best exersize without equipment?

[@debbiekirk7099]

@@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.

[@arice1221]

Hill sprints and walk down?

[@allenjones6737]

Something like mountain climbers or jumping jacks that recruits lots of muscles will signal the body

[@hopefulforhumanity5625]

It is really hard to do maximal effort safely. I don't think regular stationary bikes can handle it.

[@samuelrichter9662]

This sounds suspiciously like one-quarter of Tabata: (After a warmup) eight cycles of 20 seconds hard and 10 seconds rest (and a cool-down to conclude).

[@michelef406]

Nice catch but I suspect the Tabata protocol is intended for (professional?) athletes rather than the average Joe. In other words, a full tabata session might be an overkill

[@evanhadkins5532]

I really want this to be true. It would mean that two brief bouts of weightlifting would do for our aerobic fitness. This seems unlikely but I would like it to be true.

[@evanhadkins5532]

I would like to see some data from other than bikes. There are lots of people currently sprint training. They do lots more time training than this - though they may just be wasting their time.

[@evanhadkins5532]

Have you tracked how much / what differences this made for you Becky?

[@evanhadkins5532]

It is really interesting that it may be about a particular level or kind of activity triggering a response - rather than gradual increments leading to incremental results.

[@cvonsutphen]

Would rebounding produce the same effect?

[@beckygillaspy]

To get the benefit, you need to reach a level of all-out effort. That may be hard to achieve on a rebound exerciser.

[@rjs6172]

I have a mini trampoline, which I really enjoy using. I will begin using this too, although at the beginner level, then gradually increase the time. Another great video to help our health journeys.

[@DebbieTDP]

I don't have any equipment, bike nor treadmill nor rowing machine. So I'm out 😢

[@elizabethburns2700]

Too good to be true

[@beckygillaspy]

Appreciate the comment :)

[@TVStuff10]

Yay..so less effort than HIIT

[@rodcasas720]

An all out effort with only a 3-minute warm up seems to be a recipe for injuries. I would extend that warm up to 10-15 minutes, otherwise I don't think you will be able to do a true "all out" effort; you might be doing only 75%-80% effort and might think you are doing an "all out". The taxing of muscles, joints, etc in an all out effort is brutal. It does require proper warm up and form. Perhaps the best solution is to reorganize your schedule and priorities so that you have the proper time to do it right. Always remember: convenience has a price! No pain, no gain. Don't try to squeeze in a work out session. Instead, treat it like the most important thing you can do in the day! Good luck everyone.

[@johningham1880]

“Inhale deeply through your lumen” sounds kinda weird

[@oldnatty61]

GOD! Not another acronym?🤯 Be careful w/ this one. Why workout for 10 minutes on a $2600 bike w/ a $20 monthly membership fee when you can get cardio, fat burning, and muscle building in 10 minutes w/ little or know equipment? Not sure what's more of a rip off this or the x3 bar?

[@janinasimons8533]

CLICK BAIT, 40 sec into 9+min R U AMERICAN?

[@rebeccahunnicutt2768]

Thank you 😊 👍