PMID 38476670

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A comparative analysis of energy expenditure and substrate metabolism in male university students with overweight/obesity: Tabata vs HIIT and MICT

Wang Y, Fan C, Cheng L, Wang Y, Peng D, Li F, Han Y, Wang H

Question

How do acute Tabata, cycling HIIT, and moderate-intensity continuous cycling differ in energy expenditure and substrate oxidation in male university students with overweight or obesity?

Summary

In a small acute crossover study of male university students with overweight or obesity, a 4-minute bodyweight Tabata session produced the highest energy-expenditure and fat-oxidation rates, but much lower total energy expenditure than 20-minute cycling HIIT or 30-minute moderate cycling. The study measured short-term metabolism only and should not be treated as weight-loss evidence.

Methodology

  • Male university students with overweight or obesity and no regular exercise habits.
  • 15 participants.
  • Bodyweight calisthenic circuit.
  • Work intervals: 20 seconds.
  • Recovery: 10 seconds.
  • Intensity: Maximal/very high effort; observed HR about 174 bpm and RPE about 17.
  • 4 minutes.
  • One acute test session.
  • Acute crossover condition.
  • Randomized acute crossover experiment
  • Energy expenditure, Fat oxidation, Glucose oxidation, and Perceived exertion were tracked.

Outcomes

EE rate

Tabata produced the highest energy-expenditure rate.

Whole-period EE rate: Tabata 5.76 +/- 0.74 kcal/min, HIIT 4.81 +/- 0.25, MICT 3.45 +/- 0.25; Tabata greater than HIIT p<0.01 and MICT p<0.001.

Improved

Total EE

Tabata produced much less total energy expenditure because it lasted only 4 minutes.

Whole-period EE amount: Tabata 91.48 +/- 14.91 kcal vs HIIT 248.32 +/- 13.32 and MICT 252.07 +/- 19.02, p<0.001.

Safety concern

Fat oxidation rate

Tabata had the highest whole-period fat-oxidation rate.

Tabata 0.27 +/- 0.03 g/min vs HIIT 0.20 +/- 0.04, p<0.05, and MICT 0.20 +/- 0.03, p<0.001.

Improved

HR and RPE

Tabata was physiologically and perceptually harder than the other conditions.

Exercise HR: Tabata 173.80 +/- 4.31, HIIT 158.53 +/- 6.62, MICT 121.33 +/- 6.01 bpm; RPE: Tabata 17.38 +/- 0.56, HIIT 15.01 +/- 0.62, MICT 12.30 +/- 1.42; p<0.001.

Mixed

Insights

  • Short Tabata sessions can create high metabolic rates but low total calorie expenditure because the session is brief.
  • Acute fat-oxidation rates should not be translated into chronic fat-loss claims.
  • Tabata may feel substantially harder than cycling HIIT or moderate cycling in overweight young men.

Limitations

  • Small sample of 15 male students.
  • Acute crossover study with no training intervention.
  • Mixed modalities confound Tabata bodyweight exercise against cycling protocols.
  • No women, older adults, or clinical populations.
  • No long-term body composition or health outcomes.

Safety

  • Participants avoided intense activity, alcohol, caffeine, smoking, and medications before testing.
  • No adverse events were reported in the article.