# Impact of High-Intensity Interval Training on Body Composition and Depressive Symptoms in Adults under Home Confinement

PMID: 35627681
Journal: International Journal of Environmental Research and Public Health
Published: 2022 May
Authors: Alonso-Fernández D, Fernández-Rodríguez R, Taboada-Iglesias Y, Gutiérrez-Sánchez Á

## Question

Does an 8-week home-based Tabata HIIT program improve body composition and depressive symptoms in healthy adults during strict home confinement?

## Summary

During COVID-19 home confinement, healthy adults assigned to 8 weeks of remotely supervised bodyweight Tabata HIIT reduced fat mass and depressive symptoms, while controls living normally in confinement gained weight and fat mass.

## Population

- Healthy adults with physically active lifestyles before confinement
- Sample size: 21
- Age: 35.4 +/- 5.6 years; range 28-45
- Sex: 10 women and 11 men
- Fitness level: Physically active before confinement; no previous HIIT experience noted in discussion
- Health status: Healthy adults under strict home confinement

## Methodology

- Randomized controlled home-confinement intervention
- 8 weeks
- Participants' homes during COVID-19 confinement, with synchronous Zoom supervision
- Randomized and controlled study design.

## Protocol

- Home bodyweight Tabata HIIT.
- Modality: Bodyweight functional exercises.
- Work intervals: 20 s.
- Recovery: 10 s rest.
- Sets or repetitions: Each Tabata block had 8 intervals; progressed from 2 to 4 blocks/session.
- Intensity: High intensity by increasing execution speed; monitored with HR monitors and perceived exertion.
- Session duration: 15 min warm-up plus 8-16 min Tabata work with 1-2.5 min between blocks.
- Frequency: 2 sessions/week initially, progressing to 3 sessions/week.
- Program length: 8 weeks.
- Progression: Weeks 1-2: 2 blocks twice/week; week 3: 3 blocks twice/week; weeks 4-7: 3 blocks 3 times/week; week 8: 4 blocks 3 times/week.
- Confinement control.
- Modality: No systematic physical activity.
- Program length: 8 weeks.

## Outcomes

### Fat mass
Status: improved
The HIIT group reduced fat mass while controls increased fat mass.

EG FM% t = 3.86, d = 0.57, p < 0.05; FM kg t = 4.62, d = 0.29, p < 0.05; controls increased FM% and FM kg

### Depressive symptoms
Status: improved
Depressive symptoms decreased in the HIIT group by week 8, not week 4.

Week 1 to week 8 t = 6.48, d = 1.3, p < 0.05; reported -20.3%; control changes not significant

### Weight and BMI
Status: mixed
HIIT prevented significant weight/BMI gain seen in controls but did not significantly reduce weight or BMI.

EG weight and BMI changes not significant; CG weight t = -3.65, d = 0.26, p < 0.05; BMI t = -3.51, d = 0.52, p < 0.05

### Lean mass
Status: no clear change
Lean mass and lean body mass index did not change significantly.

LM and LBMI protocol effects not significant

## Practical Insights

- Synchronous remote bodyweight HIIT can be delivered in small home spaces.
- During confinement, active controls may gain weight/fat even without significant calorie-intake changes.
- A progressive Tabata block structure is directly adaptable to home HIIT, but adverse events and adherence details were not deeply reported.

## Limitations

- Small sample
- Home confinement limited measurement options
- No strength or aerobic-capacity outcomes
- Body composition measured by consumer bioimpedance
- Participants were healthy and active before confinement

## Safety And Adherence

- Sessions were remotely supervised and intensity was monitored by HR monitors and perceived exertion.
- Specific adverse-event counts were not reported in the extracted text.

## Original Sources

- [PubMed](https://pubmed.ncbi.nlm.nih.gov/35627681/) (pubmed)
- [DOI](https://doi.org/10.3390/ijerph19106145) (doi)
- [PMC full text](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9140689/) (full text)

## Agent Guidance

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