PMID 30379227

Research
All papers

Description of training loads using whole-body exercise during high-intensity interval training

Machado AF, Evangelista AL, Miranda JMQ, Teixeira CVS, Rica RL, Lopes CR, Figueira-Júnior A, Baker JS, Bocalini DS

Question

How do external and internal training loads change across sets during a single whole-body HIIT session?

Summary

In 20 healthy young men, one all-out whole-body bodyweight HIIT session using jumping jacks, mountain climbers, burpees, and squat jumps produced high lactate and heart-rate responses. Movement counts declined more for burpees and squat jumps, and no injuries were reported.

Methodology

  • Healthy physically independent adult men
  • 20 participants.
  • Bodyweight calisthenics.
  • Work intervals: 30 seconds all-out.
  • Recovery: 30 seconds passive recovery.
  • Intensity: All-out; high lactate and RPE response.
  • About 25 minutes by methods, including 5-minute warm-up and 20-minute intervals.
  • Single session.
  • Single session.
  • Acute single-group descriptive exercise study
  • External load, Internal load, Lactate, and Safety were tracked.

Outcomes

Movement output

Movement counts declined across repeated sets, especially for burpees and squat jumps.

Significant differences in total movements, p<0.01; burpees and squat jumps diminished versus first series.

Safety concern

Lactate

Blood lactate rose sharply after the all-out session.

0.98 +/- 0.16 to 14.10 +/- 1.66 mmol/L; p<0.001.

Safety concern

Perceived load

Session RPE was high, while perceived recovery declined early in the workout.

RPE 9.5 +/- 0.85; perceived recovery lower from the second set, p<0.01.

Mixed

Injuries

No injuries were reported during or after the session.

No clear change

Insights

  • Rep counts can be used as a simple external-load signal in bodyweight HIIT.
  • Burpees and squat jumps may need earlier scaling or more recovery than jumping jacks and mountain climbers.
  • High RPE and lactate show that equipment-free HIIT can be very demanding.

Limitations

  • Small sample.
  • Male-only healthy young adults.
  • Acute single-session design.
  • No control group.
  • No long-term adaptation outcomes.
  • Ambiguity between abstract and methods on total session duration.

Safety

  • No injuries were reported during or after the session.
  • Participants were medically screened before participation.