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

PMID: 34769831
Journal: International Journal of Environmental Research and Public Health
Published: 2021 Oct 28
Authors: 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.

## Population

- 20 inactive healthy female university students.
- Sample size: 20
- Age: 20.5 +/- 0.7 years
- Sex: Female
- Fitness level: Inactive
- Health status: Healthy

## Methodology

- Randomized controlled trial with two active HIIT groups
- 12 weeks
- Indoor university stadium
- Randomized and controlled study design.

## Protocol

- Functional HIIT.
- Modality: Bodyweight Tabata-style exercise.
- Work intervals: 20 s.
- Recovery: 10 s stepping recovery.
- Sets or repetitions: 8 movements, one 4-minute sequence.
- Intensity: All-out/as many reps as possible; peak HR target at least 75% HRmax.
- Session duration: 19 min including warm-up and cool-down.
- Frequency: 3 sessions/week.
- Program length: 12 weeks.
- Progression: No formal volume progression described.
- Running HIIT.
- Modality: 20 m shuttle running.
- Work intervals: 30 s.
- Recovery: 30 s.
- Sets or repetitions: 4 bouts.
- Intensity: Maximal shuttle running; peak HR target at least 75% HRmax.
- Session duration: 19 min including warm-up and cool-down.
- Frequency: 3 sessions/week.
- Program length: 12 weeks.
- Progression: Individual maximal speed monitored.

## Outcomes

### Body fat
Status: improved
Body fat percentage decreased in both groups.

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

### VO2max
Status: improved
Estimated VO2max improved in both groups.

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

### Muscle performance
Status: mixed
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.

## Practical 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 And Adherence

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

## Original Sources

- [PubMed](https://pubmed.ncbi.nlm.nih.gov/34769831/) (pubmed)
- [DOI](https://doi.org/10.3390/ijerph182111312) (doi)
- [PMC full text](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8583460/) (full text)

## Agent Guidance

Preserve the paper-level scope of this note. Do not generalize beyond the population, protocol, measured outcomes, and limitations above.