PMID 36923290

Research
All papers

The effect of Tabata-style functional high-intensity interval training on cardiometabolic health and physical activity in female university students

Lu Y, Wiltshire HD, Baker JS, Wang Q, Ying S

Question

Does a 12-week Tabata-style functional HIIT program improve cardiometabolic health and habitual physical activity in female university students?

Summary

A 12-week supervised Tabata-style bodyweight HIIT program for female university freshmen improved VO2max, resting heart rate, systolic blood pressure, body fat, several lipids and insulin-resistance markers, and accelerometer-measured physical activity. The dose was very small, but sessions were supervised and one participant dropped out after hypoglycemia in the first session.

Methodology

  • Female university freshmen in China.
  • 122 participants.
  • Bodyweight jumping jacks, high knees, squat jumps, and mountain climbers.
  • Work intervals: 20 s.
  • Recovery: 10 s.
  • Intensity: Maximal efforts; mean HR 83.24% HRmax and peak HR 93.32% HRmax.
  • 19 min including warm-up and cooldown.
  • 3 sessions/week.
  • 12 weeks.
  • Randomized controlled trial
  • Relative VO2max, Body fat and BMI, Blood pressure, and Lipids were tracked.

Outcomes

VO2max

Relative and absolute VO2max improved substantially after Tabata-style HIIT.

Relative VO2max +12.87%, d=2.53; absolute VO2max +12.73%, d=2.24; p<0.001 for relative VO2max.

Improved

Cardiometabolic markers

Resting HR, SBP, HDL, TC, LDL, fasting insulin and HOMA-IR improved, while DBP, HbA1c, FPG overall, CRP and triglycerides did not clearly improve.

SBP d=-1.24; HDL d=1.04; TC d=-0.64; HOMA-IR d=-0.42; TG between-group p=0.065.

Mixed

Body composition

Body fat percentage, fat mass, BMI, and waist circumference improved, with larger effects in overweight/obese participants.

Body fat percent d=-1.15; fat mass d=-1.08; BMI d=-0.48; waist circumference d=-0.37.

Improved

Habitual physical activity

MVPA and total physical activity increased while controls decreased.

MVPA +15.51%, d=2.31; total PA +14.92%, d=1.98.

Improved

Safety/tolerability

Adherence was very high, but one participant dropped out after hypoglycemia during the first session.

Adherence 98.31%; 1/60 hypoglycemia dropout.

Mixed

Insights

  • A very short bodyweight Tabata block can be health-relevant when paired with warm-up, cooldown, supervision, and consistency.
  • Familiarization matters before asking for maximal 20 s efforts.
  • Hypoglycemia/fasted-exercise cautions should be included in consumer guidance.

Limitations

  • Female university freshmen only
  • Dietary intake not fully controlled
  • No follow-up for sustainability
  • Supervised setting may not translate to unsupervised use
  • Inter-individual fidelity not deeply analyzed

Safety

  • One Tabata participant dropped out after hypoglycemia in the first session.
  • Sessions were supervised and heart-rate monitored.