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

PMID: 36923290
Journal: Frontiers in Physiology
Published: 2023
Authors: 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.

## Population

- Female university freshmen in China.
- Sample size: 122
- Age: Mean about 20.4 years
- Sex: Female only
- Fitness level: Relatively active at baseline; most met MVPA recommendations.
- Health status: Mostly healthy; some overweight/obese and low baseline metabolic syndrome prevalence.

## Methodology

- Randomized controlled trial
- 12 weeks
- Indoor university gym in China.
- Randomized and controlled study design.

## Protocol

- Tabata-style functional HIIT.
- Modality: Bodyweight jumping jacks, high knees, squat jumps, and mountain climbers.
- Work intervals: 20 s.
- Recovery: 10 s.
- Sets or repetitions: 8 rounds.
- Intensity: Maximal efforts; mean HR 83.24% HRmax and peak HR 93.32% HRmax.
- Session duration: 19 min including warm-up and cooldown.
- Frequency: 3 sessions/week.
- Program length: 12 weeks.
- Progression: Familiarization; formal sessions required mean HR >=80% HRmax.
- Routine habits control.
- Modality: No prescribed exercise.
- Program length: 12 weeks.

## Outcomes

### VO2max
Status: improved
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.

### Cardiometabolic markers
Status: mixed
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.

### Body composition
Status: improved
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.

### Habitual physical activity
Status: improved
MVPA and total physical activity increased while controls decreased.

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

### Safety/tolerability
Status: mixed
Adherence was very high, but one participant dropped out after hypoglycemia during the first session.

Adherence 98.31%; 1/60 hypoglycemia dropout.

## Practical 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 And Adherence

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

## Original Sources

- [PubMed](https://pubmed.ncbi.nlm.nih.gov/36923290/) (pubmed)
- [DOI](https://doi.org/10.3389/fphys.2023.1095315) (doi)
- [PMC full text](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10008870/) (full text)

## Agent Guidance

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