Due to a stressful lifestyle, demanding work shifts, commitments, and personal responsibilities, health and fitness often take a back seat. For high-performance individuals (people who aim to achieve exceptional results in their lives), every minute of their day matters, and optimising fitness efficiently is a priority. According to Angela Foster, a high-performance fitness coach, one metric has emerged as a critical marker of health and longevity: VO2 max. (Volume of Oxygen Maximum).
VO2 max, measures the maximum amount of oxygen the body can utilise during intense exercise and is a direct indicator of cardiovascular health, endurance and overall longevity. Seeing the growing importance of VO2 max, Angela Foster decided to come up with an effective 8-minute workout strategy that is better than 2 hour long cardio session. Not only for cardiovascular health, higher VO2 levels are associated not only with better athletic health but also with better performance and improved energy.
Habits to Boost Longevity and Health
Angela Foster highlighted that especially after the age of 30, VO2 max naturally declines about 10 per, decade unless specific interventions are implemented in order to maintain stable levels. Conventional cardio guidelines often suggest 45 to 60 minute of moderate-intensity exercise, usually in Zone 2, several times per week that might be effective, but this recommendation can be unrealistic for busy professionals or individuals often juggling high-stress lifestyles. Read on to discover what can be its alternative.
Introducing ReHit: Reduced exertion high-intensity training
Reduced exertion high intensity training, offers a scientifically proven, time-efficient solution. This approach focuses on extremely short, high-intensity sprints with minimal recovery, designed to maximise the VO2 max improvements and metabolic benefits.Angela foster highlights that a typical ReHit session consists of just two-20 second all-out sprints performed on a stationary bike, interspersed with several minutes of very light activity. A complete session lasts for eight minutes and performing this routine two to three times per week is sufficient to deliver significant results.
Research published in Canadian Science Publishing, under the title ‘Reduced-exertion high-intensity interval training (REHIT): a feasible approach for improving health and fitness?‘ highlights that, while traditional HIIT and SIT, often requires significant time and effort, ReHit, offers genuine benefits. Unlike HIT (high interval training) or SIT (sprint interval training), it only involved two 20 second, all out sprints within a 10-minute session, making it far more manageable for busy individuals.Benefits of ReHitResearch shows that ReHit can:Improve VO2 max by up to 12% in eight weeksBoost energy and mental focusReduce body fat and the risk of metabolic diseaseImprove insulin sensitivity and metabolismAdditionally, the research also showed that shorter, intense sprints with adequate recovery prevents negative exercise experiences, which can otherwise reduce motivation. This research also states that REHIT appears to be an effective, practical and time-saving exercise option for improving fitness.
The afterburn effect of ReHit workout
Even after the workout ends, the body keeps burning calories for an hour or two, a process called afterburn effect.Integrating ReHit with lifestyleSuccess with ReHit depends on consistency and lifestyle integration. Combining this protocol with a balanced diet rich in whole foods, lean protein, healthy fats, Omega-3 amplifies cardiovascular and metabolic benefits. Angela Foster stresses that for high-performance individuals, ReHit is not just a workout but a strategy to maintain peak health.Quick tips from Angela FosterFrequency: 2-3 times per weekDuration: 8 minutes, including two 20 second sprintsEquipment: Stationary bike or any sprint-capable bikeProgress: Noticeable improvements in 4-8 weeksWith just a few minutes per session, several times a week, ReHit offers high-performance individuals a way to achieve measurable health results. Angela Foster confirms that this science-backed approach allows individuals to enhance fitness, prevent disease and take control of long-term health in a way that fits modern lifestyle.