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Is REHIT the New HIIT? This Simple Exercise Will Help You Look Better and Improve Cardiovascular Fitness Fast, Says Dave Asprey

Just consider it the next HIIT.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Side view of young fit female with device on arm and earphones doing cardio practice on stationary exercise bicycle in gym
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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Move over high-intensity interval training – there’s a new get-fit-quick workout in town. While HIIT has been the gold standard of efficient and effective exercises for several years, Dave Asprey, health science entrepreneur, bestselling author, and the Father of Biohacking maintains that there is a next-level workout that will help get you in shape fast. Here is everything you need to know about REHIT, his workout of choice.


REHIT Stands for Reduced-Exertion High Intensity Training

,Fit,Woman,In,Gym,happy,exercise,workout,smile,fitnessShutterstock

“REHIT, or reduced-exertion high-intensity training, is a powerful way to improve your fitness levels,” explains Asprey.

It Improves Your Cardiovascular Fitness

Heart,Rate,monitor,Smartwatch,,Runner,Time,Shutterstock

He points out that studies show that this type of training improves your VO2 max, “a way to measure your cardiovascular fitness,” significantly more than a regular cardio exercise in a fraction of the time, “about 15 minutes per week, to be exact,” he adds.

Related:I Lost 40 Pounds in 1 Month and This is My Grocery List

Start by Warming Up on a Bike

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He explains how to do it. Star on a stationary bike. “You warm up very slowly for 2 minutes,” Asprey instructs.

Turn Up Resistance and Sprint for 20 Seconds

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Then, “at the end of those 2 minutes, turn up the resistance instantly and do an all-out sprint for 20 seconds,” he says.

Then, Drop Resistance and Slow Cycle for 3 Minutes

Side view of young fit female with device on arm and earphones doing cardio practice on stationary exercise bicycle in gymShutterstock

Then, drop down the resistance and go back to a very slow cycle for three minutes, Asprey continues.

Sprint Again

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

“After those three minutes, you do another 20-second all-out sprint at max resistance,” he says.

Cool Down

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You are almost done! Turn down resistance, and “then you cool down for 3 minutes,” he says.

Do the Workout Three Times a Week

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How many times should you do the workout? “You’ll want to do this three times per week,” Asprey recommends.

He Offers the Workout at His Upgrade Labs

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“You can do the real deal at Upgrade Labs, my human upgrade facility. Our AI-powered bike gives you a customized workout that yields the best results in the least amount of time, tailored to your specific fitness level. We also track your progress and help you make changes so you can achieve your desired outcomes,” Asprey says.

Related:11 Ways to Shrink Your Belly by a Trainer to the Stars

He Wants to Make His Facilities Accessible to Everyone

Dave_Asprey2Dave Asprey/Facebook

“My goal is to make these facilities accessible to everyone, and we are currently in the process of opening up locations across the US,” he concludes.

💪🔥Body Booster: If you are a fan of HIIT workouts, try REHIT.

More For You

Side view of young fit female with device on arm and earphones doing cardio practice on stationary exercise bicycle in gym
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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Move over high-intensity interval training – there’s a new get-fit-quick workout in town. While HIIT has been the gold standard of efficient and effective exercises for several years, Dave Asprey, health science entrepreneur, bestselling author, and the Father of Biohacking maintains that there is a next-level workout that will help get you in shape fast. Here is everything you need to know about REHIT, his workout of choice.


REHIT Stands for Reduced-Exertion High Intensity Training

,Fit,Woman,In,Gym,happy,exercise,workout,smile,fitnessShutterstock

“REHIT, or reduced-exertion high-intensity training, is a powerful way to improve your fitness levels,” explains Asprey.

It Improves Your Cardiovascular Fitness

Heart,Rate,monitor,Smartwatch,,Runner,Time,Shutterstock

He points out that studies show that this type of training improves your VO2 max, “a way to measure your cardiovascular fitness,” significantly more than a regular cardio exercise in a fraction of the time, “about 15 minutes per week, to be exact,” he adds.

Related:I Lost 40 Pounds in 1 Month and This is My Grocery List

Start by Warming Up on a Bike

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

He explains how to do it. Star on a stationary bike. “You warm up very slowly for 2 minutes,” Asprey instructs.

Turn Up Resistance and Sprint for 20 Seconds

Shot of athlete woman exercising on assault air bike.Shutterstock

Then, “at the end of those 2 minutes, turn up the resistance instantly and do an all-out sprint for 20 seconds,” he says.

Then, Drop Resistance and Slow Cycle for 3 Minutes

Side view of young fit female with device on arm and earphones doing cardio practice on stationary exercise bicycle in gymShutterstock

Then, drop down the resistance and go back to a very slow cycle for three minutes, Asprey continues.

Sprint Again

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

“After those three minutes, you do another 20-second all-out sprint at max resistance,” he says.

Cool Down

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

You are almost done! Turn down resistance, and “then you cool down for 3 minutes,” he says.

Do the Workout Three Times a Week

Cropped photo of attractive fitness woman sitting in gym and holding bottle of water.Shutterstock

How many times should you do the workout? “You’ll want to do this three times per week,” Asprey recommends.

He Offers the Workout at His Upgrade Labs

people biking in spinning class at modern gym, exercising on stationary bike. group of caucasian people athletes training on exercise bikeShutterstock

“You can do the real deal at Upgrade Labs, my human upgrade facility. Our AI-powered bike gives you a customized workout that yields the best results in the least amount of time, tailored to your specific fitness level. We also track your progress and help you make changes so you can achieve your desired outcomes,” Asprey says.

Related:11 Ways to Shrink Your Belly by a Trainer to the Stars

He Wants to Make His Facilities Accessible to Everyone

Dave_Asprey2Dave Asprey/Facebook

“My goal is to make these facilities accessible to everyone, and we are currently in the process of opening up locations across the US,” he concludes.

💪🔥Body Booster: If you are a fan of HIIT workouts, try REHIT.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you confused about HIIT (high-intensity interval training) workouts and if they are right for you? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds by maintaining a healthy diet and walking. In a new viral video, he tackles the popular workout method, revealing who it is best for and the various ways you could be doing it wrong. “High-intensity interval training is a whole different ball game than what most people think that it is. I want to give you a breakdown of A, what high-intensity interval training really is, and B, what kind of cardio you should be doing when you're intermittent fasting, or what you need to know to at least make an informed decision,” he says.


HIIT Isn’t Always the Most Effective Workout for Fat Loss and Metabolic Response

“The first thing I want to talk about before I even get into anything that has to do with fasting is truly give you the breakdown of what high-intensity interval training should truly look like and what you're actually trying to accomplish,” he says in the post. “Most people look at high-intensity interval training as just this way to get a crazy lung burner, just an awesome workout where you feel like you just torched a bunch of calories. That's all fine and dandy, but it doesn't always elicit the best metabolic response, and it doesn't always elicit the best body composition response. You don't always get the desired outcome. You may feel like you accomplished something, but that's not because high-intensity interval training is bad. It's because most people are doing it wrong.”

HIIT Cardio Is Similar to Weight Training

“When we're doing high-intensity interval training, we are activating the anaerobic system of the body. So I want you to think of high-intensity interval training cardio the same way that you would think of weight training,” he says. “Weight training operates with the same metabolic business in your body that high-intensity interval training does. It's utilizing carbohydrates as a source of fuel. So what that means is you're in that rep range of maybe six reps all the way up to 15 reps in the weight room. Well, it's the same kind of thing that you're burning when you're doing a high intensity interval training workout,” he says.

Most People Are Doing HIIT the Wrong Way

He offers an example of what most people think HIIT looks like. “Most people will go ahead and do one minute of high-intensity exercise and then one minute off. Then they'll go back, and they'll do one minute on and one minute off. This is great for gamifying a process. I understand that it makes it easy, but that's not how the body works. The body doesn't necessarily know what one minute or two minutes are. The body just knows when it's fully fatigued or not,” he says.

RELATED:8 Morning Habits That Target Stubborn Belly Fat While Boosting Energy

This Is the Right Way

“The whole idea with high-intensity interval training is you need to 100% be pushing it to the max and then recovering for however long it takes, whether it's 30 seconds, one minute, two minutes, to be able to be fully recovered to give it 100% again. So it varies from person to person on how long the rest periods should be. It is absolutely not uniform,” he continues. “You should be doing your high-intensity training all the way pedal to the metal for like 15, 20 seconds because, quite honestly, that's about how much energy you have stored up in your body to really perform at 90 to a hundred percent. If you're going longer than 20 or 25 seconds, then you're not pushing it at 90 or a hundred percent. Plain and simple, period. You should be going all the way then recovering as much as you possibly need to to be able to afford to push it 100%.”

If You Are Doing It the Other Way, You Aren’t Going to Your Max

“If you're going at one minute on, one minute off, you're probably going something like 50, 60% of your maximum and then just recovering for however long it takes, that doesn't really add up. We need to elicit the metabolic response that we get when we would normally weight train where we're going all the way to failure,” he says.

HIIT Won’t Get You Into a Fasted State Easier

He then goes on to explain how it applies to fasting. “When you are in a fasted state, your body is not utilizing carbohydrates as a source of fuel. When you are fasted, your body is using ketones. It uses fat, and it turns fat into ketones. When you are doing high-intensity interval training, you're utilizing carbs. Now, I hear a lot of people talking about how high-intensity interval training is going to help them get into a fasted state easier, but that is not really the case,” he says.

RELATED:A World Champion Shows You 10 Pool Workouts That Burn Fat While Having Fun

It Has More to Do with When You Are Eating

“Once you're already fasting, your body just stores the glycogen and puts it away. It's not like you have to burn through all your glycogen first before you start burning fat. It's really just how long you are going without eating before your body starts using fat. So it's not like you have to drain your tank and then start using fats. It doesn't quite work all the way like that, although it does in some cases. But high-intensity interval training isn't gonna get you to the benefits of fasting any faster. If you like to do high-intensity interval training, it should simply be because it feels good and because you want to get the maximum heart rate benefits,” he says.

If You Are Fasting and Want to Burn Fat, Try Steady State Cardio

“I like HIIT because it feels good. I get a good mental response from it. But if you're fasting and you're just looking to burn some fat, you're probably better off doing a little bit more of a steady-state type of cardio. I'm talking like literally just 15, 20 minutes at like 60 to 70% of your maximum heart rate. That's gonna oxidize fat a lot easier and maximize the utilization of the ketone bodies,” he says.

The Best Time for HIIT Is After a High Carb Meal

“But if you are gonna do HIIT, then you're gonna wanna make sure you do it right. And the thing is, HIIT is really good right after you have some kind of high-carbohydrate meal; that way, your body can actually use those carbs and put them to good use so they don't get stored at all. But it's very important that you're doing the high-intensity interval training properly,” he says. “Now, when it comes down to the time of your cardio later in the day, if you are someone that cannot do cardio in a fasted state, you have to do it after you've eaten well. You're someone who might respond well to doing high-intensity interval training as a form of cardio, but after you ate. So that would make sense only if you are doing your cardio at the end of the day, after you've already broken your fast.”

RELATED:7 High-Protein Meals That Stop Hunger and Burn Fat

Bottom Line? Mix It Up

The bottom line? “If you're doing your cardio in the morning while you are still fasting, you have to make an honest, informed decision with yourself about what you are after. Are you trying to burn more fat or are you trying to get more of a mental benefit? So maybe mix it up a little bit,” says DeLauer. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to burn fat? There is a lot of conflicting information out there about what workout is better for fat burning after 40: HIIT or walking. Body Network asked Aaron Leventhal, Author of The New Fit: How To Own Your Fitness Journey in Your 40s, 50s, and Beyond, a personal trainer who has a BA in Exercise Science and is NSCA-CSCS certified, and here is exactly what he had to say.


It Depends on Age and Gender

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Whether you should do walking or HIIT depends on your age and sex. “We are all different, and women are not small men. If you are perimenopausal or in menopause, then you can definitely do HIIT. There is great research on the benefits of HIIT for all of us, no matter sex, but there is some confusion on how this type of training affects each of us,” he says.

Menopausal Women Should Do HIIT and Strength Training

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Menopausal women should do HIIT training and strength training, according to Leventhal. “I found this study to show the benefit of HIIT training in a group of women who engaged in HIIT training compared to a group that only did endurance training. The results were staggering. The HIIT group significantly changed in terms of losing body fat, sleeping better, and seeing a decrease in menopausal side effects,” he says.

The H in HIIT Can Vary

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“But are you really doing HIIT? So, we can definitely say that HIIT is good for everyone, regardless of age or sex. What we can’t say for sure is if when you think you are doing HIIT, you are. The H.I. in HIIT can be misleading because the benefits only come once you are at a heart rate above 85% of max. Thus, the H- in High and I- in intensity. It doesn’t count if you just do a fitness class called HIIT,” he continues.

You Need to Get Enough Intensity

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The real juice is in getting the true intensity needed, says Leventhal. “Just to give you an idea of how far off most of you are when it comes to true high-intensity training. A study by York University in Toronto took a group of people, put them on a treadmill, and asked them to run at a low intensity. Then, they were asked to get their heart rate up to 93% of max by running vigorously. Most participants thought they were at 93% of the max while still well below 75% of the max heart rate,” he says.

NEAT Matters

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N.E.A.T., aka non-exercise activity thermogenesis, also comes into play. “When it comes to burning calories, what we do outside of our HIIT workouts might be more critical. We see this in other cultures, which require walking, riding, and hiking throughout the day instead of sitting behind a desk.”

RELATED:Woman Loses 70 Pounds in 12 Months After Making These 3 Simple Changes

The More Steps You Take, the More Calories You Burn

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“The more steps you take, the more calories you burn. A recent study showed that when you do a hard-charging HIIT workout, you might burn up to 13% of your daily calories. But, by taking more than 10K steps a day, working with your hands, and moving more throughout the day, you can burn 30% or more of your daily calories. So, let's not leave walking out of your daily exercise routine,” he says.

Find Balance

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You must find a balance of what works best for you, he says. “As we age, we may need to change the way we train. For those of you who are used to hard-charging HIIT workouts 5 times a week, you may need to start balancing it out with less HIIT and add some walks. Likewise, if you don’t have a movement practice that includes HIIT, maybe you want to add that in to start 1 x a week. The key is to find the right balance, and I recommend finding the right balance by paying close attention to how your body feels and making sure you are being a critical thinker in your daily exercise choices.”

Be Ready for the Challenge

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“Remember, HIIT is challenging, and to do it, you’ll need to be ready for it. A simple way to know if you are ready is to give yourself a rating on the following questions. What is my desire to train today? One is low, and five is high. A 4 or 5 is a green light to go. Try doing this before and after your warm-up. You would be surprised at how things change after you get moving. If you are a 1 or 2 on a scale of 1-5, it might be a good idea to head out for a long walk. When you fall at a 3, it's up to you. As you do this type of present critical thinking more and more, you’ll be more and more dialed in,” he says.

Is It Working?

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“Is it working? I can tell you this. The only way to know if the balance is right and if you are getting the benefits of both walking and HIIT is to create measurables. What is your goal? Is it to hold onto lean muscle mass as you age? Is it to lose weight? Increase bone density? Increase performance? Measure where you are today, play with some walking and HIIT, and see what changes,” he says.

RELATED:This Mom Went From a Size 10 to a 4 in 90 Days After Discovering These 5 Weight Loss Truths

Remember, It Takes Time

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“It will take time. Give it six weeks, and then see how your new routine works. The key is to include walking and HIIT in your weekly routine in the right balance. It’s like you are running an experiment on yourself. Measure where you are when you start and along the way. You’ll learn to adjust the dials as you go along to get your routine fine-tuned for you,” he concludes. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

YouTuber Jules (Improved Health) is a recreation therapist, group fitness instructor, and senior fitness instructor—so naturally, she knows a thing or two about weight loss and fat-burning. “My goal is to create fun workouts for anyone who is looking for safe, manageable, and effective workouts,” she says. Jules’ workouts are great because not only are they effective, but they are accessible for practically everyone—no gym membership or equipment is needed. “This 25-minute HIIT walk at home workout is a sweaty walking/jogging/running workout,” she says. “Go at your own pace! If you want to walk the whole time, you can! The pace can be determined by what you can do and by what you want to get out of the workout. We'll take breaks at different periods during the workout (but you can push through the breaks if you want). This workout is great for fat-burning, calorie burning, and for transforming fitness.” Read on to find out more.


At-Home HIIT Workout

Jules’ HIIT workout breaks down as follows:

  • 5-minute warm-up
  • 15-minute intervals
  • 5-minute cool down

Warm-Up Section

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The warm-up section consists of 5 minutes of changing exercises every 30 seconds. Then going into 15-second intervals.

Interval Section

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The intervals are in 3 stages, Jules says.

  • 1st 15 seconds: Slow walk
  • 2nd 15 seconds: Fast walk
  • 3rd 15 seconds: Your fastest pace

Cool Down Section

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The goal now is to get the heart rate down for the next 5 minutes, Jules says. She says to switch up the leading foot.

Finish Up With Stretching

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Jules stretches to finish off the workout. If you want to work on balance, raise the opposite arm up, she says.

RELATED: Top 15 Morning Foods You Should Eat Every Day

Results!

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According to Jules, you should hit around 3139 steps during this workout. Your step count will vary depending on your pace, she says. She finishes the video on a positive, inspiring note. “Strength and growth come only through continuous effort,” she says. “Just keep going. Everybody gets better if they keep at it.”

HIIT Benefits

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HIIT as many benefits for fitness and fat-burning. “HIIT and other high-intensity exercise programs help you burn a lot of calories in a short amount of time,” says UC Davis. “Research has also shown that you keep burning calories for hours after your workout is finished. These workouts typically cause you to burn more fat and build muscle. Studies have also shown that high-intensity workouts may help lower blood pressure and heart rate.”

Calorie Burn

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HIIT workouts are effective for calorie burn. “Shorter and more intense bursts of exercise can burn more calories than a slow-and-steady workout,” says the Cleveland Clinic. “An added perk? It takes less time, which is always a plus in a world with jam-packed schedules.”

Talk To your Doc

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Always talk to your doctor before starting a new exercise routine. "HIIT is a great regimen for people who are young and healthy. If you’re older or have heart disease, check with your doctor before trying it," says Dr. I-Min Lee, professor of medicine at Harvard Medical School.

Body Fat and Blood Sugar

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HIIT is an effective way to burn fat and support healthy blood sugar levels. “HIIT can help you lose body fat, especially if you have obesity,” says the Cleveland Clinic. “Study after study shows that HIIT can reduce blood sugar and improve insulin resistance, making it an ideal option for those with Type 2 diabetes or prediabetes.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

A new year, a new you! Are you hoping to make 2025 the year you achieve all of your weight loss goals? “Start now,” encourages one fitness guru. Kelsey Rose is a fitness trainer who has hundreds of thousands of followers on social media. In one of her first posts of the year, she reveals “how to transform your body in 2025” by doing three simple things. “Re-Align in 2025 — let’s make this your best year Yet! And I’m here to help,” she writes.


Join Her Program

Before she goes into detail, she explains that if “you’re ready to feel your strongest, leanest, and most confident self,” you should consider joining her 7-Day Power Reset (Jan 6th) followed by an 8-week re-align program (Jan 13th). “We’re focusing on strength, Pilates, and nutrition to help you hit your goals. Here’s exactly how we’re making it happen step by step,” she writes in her post.

Mix Strength Training and Pilates

First, mix strength with Pilates workouts 3 to 5 times a week. “This combination is the secret sauce for building lean muscle while staying mobile and injury-free. Strength training helps you sculpt and tone, while Pilates improves flexibility and strengthens stabilizing muscles. Plus, incorporating daily deep core work will tighten your waistline, flatten your tummy, and give you that strong, balanced core we all love,” she says.

RELATED: This Coach Lost 100 Pounds Without Dieting by Focusing on These 4 Basic Rules

Then, Walk for 15 to 30 Minutes

“After every strength or Pilates session, set aside 15-30 minutes for walking,” she says. “This isn’t just about burning extra calories—it’s about keeping your body in fat-burning mode while improving recovery. Pair that with hitting 10k steps daily to keep your metabolism thriving and your energy high throughout the day. Small actions = BIG results.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Nail Your Nutrition

And last but not least, focus on nutrition. “You can’t out-train a poor diet—so let’s focus on hitting 30g of protein per meal to fuel muscle recovery, support fat loss, and keep you full for longer. Minimize sugar intake to stop cravings in their tracks and prevent energy crashes. Remember: abs are made in the kitchen, and this step will truly set you apart,” she says.

Her Program Is Sustainable

“This January, our challenges will guide you every step of the way with tailored workouts, mindfulness routines, and recipes designed to make these habits sustainable and fun. Don’t wait to start—your future self will thank you! Xx,” she concludes.

RELATED: 4 Strength Moves to Transform Your Body in 30 Days, Says Expert

You Can Also Try Her 15-Minute Workout

In another post, she unveils her 15-minute walking workout. “This is your sign to STOP skipping your post-workout cardio and squeeze in a quick 15-minute treadmill workout for best results!!💦✨ It’s easy to feel like cardio needs to be a long, intense session to matter, but even a short burst after strength training can make a big impact,” she says.

It Helps Burn Fat, Increase Endurance, and Rev Metabolism

“By adding just 15 minutes on the treadmill, you can boost fat burn, increase endurance, and rev up your metabolism—all without draining yourself. Cardio is also a great way to wind down, reset, and give your body some extra love post-workout,” she says.

Here Is the 15 Minute Workout

“My Cheat Code Treadmill Series,” she says.

  1. 5 min steady walk at incline 8, speed 3.0—get the blood flowing!
  2. 5 min intervals: alternate 30-sec fast run (speed 6.0-8.0) + 30-sec walk (speed 3.0) to elevate your heart rate and maximize calorie burn
  3. 5 min cool down with incline 5, speed 3.0—ease into a steady pace and let your body relax.

RELATED: Build Lean Muscle Fast With These 9 Dietitian-Proven Protein Switches

Do It After Your Regular Workout

Do it after your regular workout, she recommends. “Just 15 minutes, and you’re done! Try it out as a finisher for your next workout and see how it feels to add this extra boost. Let’s make cardio simple and effective!” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

Instacart

Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

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Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

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“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

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Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.