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The 10-Minute Secret to Getting Fit: REHIT Explained

The 10-Minute Secret to Getting Fit: REHIT Explained

Lyle Agagon
October 09, 2025

EXERCISE 🏋️‍♂️

We all want to be healthier, stronger, and have more energy. But who has the time? The idea of spending an hour at the gym can feel impossible. Between work, family, and just… life, finding time to exercise is tough.

But what if I told you that you could get the same benefits of a long run or a tough workout in just 10 minutes? And no, it’s not a TikTok trend. It’s a real workout backed by science. It’s called REHIT.

REHIT stands for Reduced-Exertion High-Intensity Training. It’s super-short, super-hard workouts. It’s the fastest way to get fit. Period.

How it Works

Let’s imagine your body is a car. A slow, steady walk is like driving around town at 25 miles per hour. You’re using fuel, but it’s a slow burn.

A REHIT workout is like flooring the gas pedal for a few seconds on the highway, then slowing back down. It uses short, maximum-effort sprints. This shocks your system and creates "metabolic disturbance." It means your body has to work hard for hours after the workout is over to get back to normal. You burn fat and build fitness while you're doing nothing.

Scientists have discovered that these short bursts are crucial for enhancing heart health, burning fat, and improving overall fitness. You don’t need to grind away for an hour. You just need to push yourself super hard for a very short time.

A Simple REHIT Plan (No Gym Required!)

The best part about REHIT is how simple it is. You just need three things: a timer, a bike or a patch of floor, and the will to go all-out for 40 total seconds.

Here’s what a 10-minute REHIT session looks like:

Minute 0-2: Warm up. Go easy. Pedal slowly on the bike, or march in place. You should be able to have a conversation easily.

Minute 2-2:20: GO ALL OUT! This is your first sprint. Pedal or run as fast as you humanly can. Don’t save any energy. You should be breathing so hard you can’t talk. This 20 seconds will feel long, but you can do it!

Minute 2:20-5: Recover. Slow way down. Catch your breath. Just keep moving gently.

Minute 5-5:20: GO ALL OUT AGAIN! Your second and final sprint. Give it everything you’ve got left.

Minute 5:20-10: Cool down. Keep moving slowly for a few minutes to let your heart rate come down.

And that’s it. You’re done. In just 10 minutes, you’ve given your body a powerful workout.

Why You'll Love REHIT

It’s Perfect for Busy People. Ten minutes is less time than it takes to watch a YouTube video. You can do it in the morning, on your lunch break, or right before dinner. No excuses!
You Can’t Get Bored. The hard part is over in seconds. There's no time to be bored.
It Builds Consistency. When a workout is only 10 minutes, it’s much easier to make it a daily habit. Doing a little bit often is better than doing a lot once in a while.

A Few Things to Keep in Mind

Because REHIT is so intense, you need to be smart about it.

Listen to Your Body: If you’re new to exercise, start slower. Maybe your "all out" is a 7 out of 10. That’s okay! Build up to it.
Talk to Your Doctor: If you have any health concerns, it’s always a good idea to check with a doctor before starting a new, intense workout.
Don’t Do It Every Day: Your body needs time to recover and get stronger. Aim for 2 or 3 REHIT sessions per week, with a day of rest or light activity (like walking) in between.

So, if you’ve been putting off getting fit because you don’t have the time, REHIT is your answer. Stop using "no time" as an excuse. Your health is too important. Try this 10-minute workout and see what happens.

NUTRITION 🥑

Fasted vs. Fed: How to Fuel Your HIIT Workout

You’re lacing up your shoes, getting ready for a HIIT workout. HIIT stands for High-Intensity Interval Training. It’s all about short bursts of super-hard exercise, followed by quick breaks. Think of sprinting for 30 seconds, then walking for a minute, and repeating.

But right before you start, a question pops into your head: Should I eat something first, or is it better to work out on an empty stomach?

This is the great debate: fasted vs. fed cardio. Let's break it down in simple terms.

Working Out "Fasted" vs. "Fed"

First, let's get our terms straight.

Fasted State: This just means you’re working out on an empty stomach. Usually, this is the first thing in the morning, before breakfast. Your body has used up the energy from your last meal, and it’s running on stored energy.
Fed State: This means you’ve eaten a meal or a snack sometime before your workout. Your body has fresh, new energy from the food you just ate to use for fuel.

So, which one is better for a tough HIIT session? Let's look at the pros and cons.

The Case for Working Out Fasted

Some people love the feeling of a fasted workout. Here’s why:

Burns More Fat (During the Workout): This is the biggest selling point. When you don’t have new food for energy, your body has to dig into its stored energy—your fat. So, during the workout itself, you might burn a higher percentage of fat.
Feels Lighter: Some people feel less sluggish and don't have to worry about a full stomach or cramping while they’re jumping and sprinting.

But there are downsides:

You Might Run Out of Gas: HIIT requires a ton of high-quality fuel. If your tank is empty, you might not be able to push as hard, lift as much, or last as long. Your workout performance could suffer.
Feeling Drained or Dizzy: Without quick energy from food, you might feel tired, lightheaded, or even "hangry" mid-workout.

The Case for Working Out Fed

Working out after a small meal or snack has its own advantages:

Better Performance: With fuel in the tank, you’ll likely have more energy and power. You can sprint faster, jump higher, and get through your entire workout feeling strong. A better workout often means you burn more total calories in the long run.
Helps Your Muscles Recover: Eating the right foods before a workout, especially some carbs and a little protein, can help your muscles repair and rebuild faster after you’re done.

The cons are pretty simple:

Timing is Tricky: Eating a huge cheeseburger 10 minutes before burpees is a recipe for disaster. You need to time it right. A large meal might need 2-3 hours to digest. A small snack can be eaten 30-60 minutes before.
Tummy Trouble: Some people just don’t like exercising with food in their stomach. It can cause discomfort or cramps for them.

What’s the Verdict?

For a high-intensity workout like HIIT, most experts would recommend the fed state.

Why? Because performance is key. The goal of HIIT is to go all-out. If you have no energy, you can’t do that. Burning a little more fat during the workout doesn’t help much if you’re too tired to finish the session.

Think of it this way. Would you rather have a mediocre fasted workout, or an amazing fed one that challenges your body more and leads to better results over time?

Your Simple Game Plan

Don't overcomplicate things. Here’s a simple guide:

Working out first thing in the morning: If you feel fine and have energy, a fasted workout is okay. But if you feel weak or dizzy, try eating a very small, easy-to-digest snack 20-30 minutes before. A banana, a small piece of toast, or a handful of dry cereal are great options.
Working out later in the day: Definitely eat something beforehand. Just be smart about it.
- For a large meal (like lunch), eat it about 2-3 hours before your workout.
- For a small snack, have it 30-60 minutes before. Good pre-workout snacks include a banana, a small yogurt, an apple with peanut butter, or an energy bar.

So Which Is It?

The best choice is the one that makes you feel strong and energized. Try a few workouts fasted. Try a few workouts fed. Pay attention to how you feel and how you perform. Did you have more energy after a small snack? Or did you feel lighter and better on an empty stomach?

Your body will give you the best answer. So, experiment, find your fuel, and then go crush that HIIT workout.

BIOHACKING⚡

Feel Better Faster: How Compression Boots Help You Heal

Ever stood up after a long car ride or a day at your desk and felt your legs were heavy, tired, or even a little puffy? That feeling is a sign that your body’s circulation could use a little help.

You’ve probably seen a runner wearing tight socks or a basketball player with sleeves on their arms. That’s compression therapy. It’s all about using gentle pressure to help improve the body’s circulation.

Now, let's take that idea to the next level. Pneumatic boots (sometimes called pneumatic compression pumps or "air boots") are machines that use air pressure to create a wave-like motion around your legs. This isn't just a steady squeeze. It's an active pumping action. This powerful combination of basic compression and advanced "air boots" helps people speed recovery.

Why the Squeeze?

Your heart is a powerful pump. It sends blood, full of oxygen and nutrients, down to your legs and feet. When your muscles work hard, they produce waste products. Your blood then has to carry that waste away.

The trouble starts when we’re still. When you sit for hours, have an injury, or are recovering from surgery, you’re not using that muscle pump. Gravity takes over. Fluids can pool in your lower body. This is what causes that heavy, achy, swollen feeling. In serious cases, this can form dangerous clots.

This is the problem that both compression socks and air boots are designed to solve. Gently squeezing a limb helps support your veins and lymphatic system, making it easier for blood and fluid to flow back up toward your heart. It’s giving your circulatory system a nudge in the right direction.

Pneumatic Boots: The Active Recovery Machine

Regular compression socks are great, but they provide a constant, steady pressure. The high-tech version is pneumatic compression boots. If static compression is a gentle helper, this is the active recovery machine.

Pneumatic boots look like inflatable pants or sleeves that you zip or Velcro around your legs. They’re connected by tubes to a small, quiet pump.

Instead of a constant squeeze, these boots fill with air in a specific pattern. They’ll squeeze your ankles first, then your calves, then your thighs, and then they’ll release. This creates a wave-like motion that mimics how your muscles naturally work when you walk. This “milking” action is incredibly effective at pushing pooled fluids up and out of your limbs.

Who Uses This Kind of Therapy?

Athletes: After a tough game or a long run, an athlete’s muscles are full of waste products. Using pneumatic boots for 20-30 minutes can dramatically speed up recovery, reduce soreness, and get them ready for their next workout faster. It’s like a turbo-charged cool-down.
People Recovering from Surgery: If you’ve had an operation, especially on your hip, knee, or leg, you’re not going to be moving around much. This greatly increases the risk of dangerous blood clots and swelling. Pneumatic boots are often used in hospitals to keep the blood flowing smoothly and prevent these complications while you heal in bed.
People with Circulation Issues: For individuals with conditions like lymphedema (a build-up of lymphatic fluid) or chronic venous insufficiency (weak veins), fluid build-up is a constant issue. Regular use of compression boots can be a key part of managing their symptoms and reducing painful swelling.
Anyone Who Travels or Sits a Lot: Long flights or desk jobs can make anyone’s legs feel tired and puffy. While you might not need a full medical-grade device, the principle is the same. This is why you see so many people wearing compression socks on airplanes!

The Bottom Line

Whether it’s a simple pair of compression socks or a high-tech set of pneumatic boots, the goal is to help your body’s natural circulation do its job. It’s a safe, drug-free, and effective way to reduce swelling, ease pain, and speed up recovery.

CHALLENGE💪

Challenge of the Week: Find Your Fuel

Fasted vs. Fed:

Test drive both fueling styles in your own workouts to see what works best for YOU.

Here’s your plan:

Workout #1: Go Fasted. Do your first HIIT session of the week on an empty stomach (like first thing in the morning). Pay close attention to how you feel. How was your energy? Could you push as hard as you wanted to?
Workout #2: Go Fed. For your next HIIT session, eat a small snack 30-60 minutes before. Try a banana or a piece of toast with peanut butter. Again, pay attention. Did you have more power? Did you feel any better or worse?

The goal isn't to pick a winner, but to figure out your own body. By the end of the challenge, you'll have real-life data to decide how to fuel for your best performance.