PMID 34769831

Research
All papers

The Effects of Running Compared with Functional High-Intensity Interval Training on Body Composition and Aerobic Fitness in Female University Students

Lu Y, Wiltshire HD, Baker JS, Wang Q

Question

Does 4-minute functional HIIT differ from 4-minute running HIIT for body composition, aerobic fitness, and muscle performance in inactive female university students?

Summary

In inactive female university students, 12 weeks of very short running HIIT or bodyweight functional HIIT improved body composition, resting heart rate, and estimated VO2max. Functional HIIT also improved sit-ups and broad jump, while running HIIT did not improve those strength/power tests.

Methodology

  • 20 inactive healthy female university students.
  • 20 participants.
  • Bodyweight Tabata-style exercise.
  • Work intervals: 20 s.
  • Recovery: 10 s stepping recovery.
  • Intensity: All-out/as many reps as possible; peak HR target at least 75% HRmax.
  • 19 min including warm-up and cool-down.
  • 3 sessions/week.
  • 12 weeks.
  • Randomized controlled trial with two active HIIT groups
  • Body composition, VO2max, and Muscle performance were tracked.

Outcomes

Body fat

Body fat percentage decreased in both groups.

HIIT-R -17.4 +/- 7.4%; HIIT-F -12.6 +/- 5.1%; no between-group difference.

Improved

VO2max

Estimated VO2max improved in both groups.

HIIT-R +17.1 +/- 5.6%; HIIT-F +12.7 +/- 6.7%; no group interaction.

Improved

Muscle performance

Functional HIIT improved sit-ups and broad jump; running HIIT did not.

HIIT-F sit-ups +16.5 +/- 3.1% and standing broad jump +5.1 +/- 2.2%; push-ups unchanged in both groups.

Mixed

Insights

  • A 4-minute bodyweight HIIT block can improve fitness outcomes in inactive students.
  • Exercise selection matters: functional movements improved muscle-performance tests more than shuttle running.
  • Heart-rate monitoring can be used to enforce minimum intensity.

Limitations

  • Small sample.
  • No non-exercising control group.
  • Dietary intake was not controlled or calorie-calculated.
  • Fatigue index was not measured.
  • Movement selection may alter functional HIIT results.

Safety

  • All participants completed the intervention.
  • The article did not explicitly report study adverse events or injuries.