PMID 38200944

Research
All papers

Effects of 10-Week Online Moderate- to High-Intensity Interval Training on Body Composition, and Aerobic and Anaerobic Performance during the COVID-19 Lockdown

Rodríguez-García L, Ceylan HI, Silva RM, Silva AF, Guadalupe-Grau A, Liñán-González A

Question

Can a 10-week online moderate-to-high-intensity interval training program improve body composition and aerobic/anaerobic performance in sedentary women during lockdown?

Summary

During COVID-19 lockdown, a 10-week online moderate-to-high-intensity interval program for sedentary young women improved weight, BMI, VO2max, and cycle power outputs compared with a control group. The program used mostly home bodyweight/calisthenic sessions plus one outdoor walking/running session each week. Intensity was guided by perceived exertion rather than heart-rate monitoring.

Methodology

  • Forty-eight physically sedentary women: exercise group n=24 and control group n=24. Mean age was about 21.2 years in the exercise group and 20.5 years in control; BMI was about 22.7-23.0. Inclusion required sedentary activity levels, no injuries, consent, and at least 90% session participation.
  • 48 participants.
  • Home calisthenics/bodyweight HIIT and Tabata plus outdoor running/walking.
  • Work intervals: 20 sec for Tabata work bouts.
  • Recovery: 10 sec for Tabata recovery bouts.
  • Intensity: Weeks 1-4 RPE 12-13, weeks 5-8 RPE 15-16, weeks 9-10 RPE 18-19.
  • About 60 min.
  • 3.
  • 10 weeks.
  • Parallel two-group longitudinal randomized/matched pre-post study
  • Body mass and BMI, VO2max and ventilatory anaerobic threshold from submaximal cycle ergometer testing, and Highest power output in W and W/kg were tracked.

Outcomes

Adherence was 96.3% +/- 2.2% and no withdrawals were reported.

Adherence was 96.3% +/- 2.2% and no withdrawals were reported.

Mixed

Weight, BMI, fitness, and power

Group-by-time interactions were significant for weight, BMI, VO2max, power W/kg, and power W; p=.001.

p=.001

Mixed

Body weight

Exercise group weight decreased significantly with an effect size reported as d=-0.96 and about 3.22% loss versus control.

Improved

VO2max

Exercise group VO2max improved significantly; discussion reported +15.94%.

Improved

Power output

Exercise group power output in W/kg and W improved; control showed no significant changes.

No clear change

Insights

  • No-equipment remote HIIT/Tabata can be translated into app-based programming with progressive RPE targets.
  • A mixed weekly structure may combine two higher-intensity home sessions with one moderate outdoor session.
  • Claims should remain limited to young sedentary women and short-term outcomes.

Limitations

  • Cycle ergometer test may not fully reflect running/jumping/calisthenic training.
  • RPE was used without HR monitoring.
  • Other lifestyle factors were not fully controlled.
  • Sample was limited to young women.
  • No detailed adverse-event reporting.

Safety

  • No adverse events were reported.
  • Intensity monitoring relied on RPE rather than heart rate or power.