# Little but Intense: Using a HIIT-Based Strategy to Improve Mood and Cognitive Functioning in College Students

PMID: 37444715
Journal: Healthcare
Published: 2023-06-29
Authors: Martínez-Díaz IC, Carrasco Páez L

## Question

Does an acute low-volume cycling HIIT session affect mood and cognitive performance in college students?

## Summary

A single cycling HIIT session in 25 active male college students temporarily worsened fatigue and confusion immediately after exercise, but mood improved 30 minutes later and digit-span working memory improved after the session. There was no control condition, so the findings are exploratory.

## Population

- Healthy active male college students.
- Sample size: 25
- Age: 21.7 +/- 2.1 years
- Sex: Male only
- Fitness level: Active; VO2peak 47.1 +/- 9.3 ml/kg/min
- Health status: Good general health

## Methodology

- Single-group acute pre-post study
- Two visits separated by at least 5 days; outcomes measured before, immediately after, and 30 minutes after one HIIT session
- University exercise laboratory

## Protocol

- Acute cycling HIIT.
- Modality: Cycle ergometer.
- Work intervals: 1 minute.
- Recovery: 1 minute passive rest.
- Sets or repetitions: 10 repetitions.
- Intensity: Power at VO2peak.
- Session duration: About 20 minutes excluding assessments.
- Frequency: Single session.
- Program length: Single session.
- Progression: None.

## Outcomes

### Mood
Status: mixed
Fatigue and confusion worsened immediately after HIIT, but overall mood improved by 30 minutes.

Significant time effects reported for POMS subscales.

### Working memory
Status: improved
Digit span forward and total improved immediately post-HIIT, and total remained elevated at 30 minutes.

Significant pre-post improvements reported.

### Intensity
Status: worse/safety concern
The session reached high perceived and heart-rate intensity.

HRmax increased to 177.8 +/- 10.9 bpm; RPE increased to 18.5 +/- 1.8.

## Practical Insights

- Hard intervals may feel worse immediately but better after a short recovery period.
- Brief 1-minute cycling intervals are a practical timing pattern, but lab-calibrated intensity is not app-native.
- Mood claims should distinguish immediate from 30-minute post-exercise effects.

## Limitations

- No control group.
- Small homogeneous male active-student sample.
- Only acute effects were measured.
- Only verbal working memory was assessed.
- Expectations and individual mood factors could affect self-report.

## Safety And Adherence

- No adverse events were reported.
- Mean blood pressure was checked after the fifth repetition.

## Original Sources

- [PubMed](https://pubmed.ncbi.nlm.nih.gov/37444715/) (pubmed)
- [DOI](https://doi.org/10.3390/healthcare11131880) (doi)
- [PMC full text](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10341129/) (full text)

## Agent Guidance

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