# Enhancing Adolescent Physical Fitness and Well-Being: A School-Based High-Intensity Interval Training Program

PMID: 39728263
Journal: Journal of functional morphology and kinesiology
Published: 2024 Dec 20
Authors: Mitić P, Jovanović R, Stojanović N, Barišić V, Trajković N

## Question

Does a 12-week, school-based Tabata-style HIIT warm-up improve quality of life and physical fitness in male adolescents compared with standard PE warm-up activities?

## Summary

This randomized school study tested a 12-week, twice-weekly Tabata-style HIIT block added to the warm-up phase of physical education in 60 male adolescents. Compared with standard PE, the HIIT group improved physical well-being and several fitness tests, including countermovement jump, agility, medicine-ball throw, and 30-second sit-ups. Enjoyment scores did not differ significantly between HIIT and control, and broader quality-of-life domains did not significantly change.

## Population

- Sixty male secondary grammar school adolescents randomized to HIIT or control.
- Sample size: 60
- Age: 16.23 +/- 0.6 years
- Sex: Male only
- Fitness level: Not engaged in organized training; competitive sport participants excluded.
- Health status: Medically cleared; chronic disease, respiratory/cardiovascular disease, developmental disability, and injury/illness recovery excluded.

## Methodology

- Randomized controlled school-based intervention with pre/post quality-of-life and fitness testing.
- 12 weeks, 2 PE sessions per week.
- Secondary grammar school physical education classes.
- Randomized and controlled study design.

## Protocol

- School Tabata HIIT.
- Modality: Bodyweight and functional exercises.
- Work intervals: 20 seconds per exercise.
- Recovery: 10 seconds rest between exercises; 1 minute after each Tabata cycle.
- Sets or repetitions: Two 4-minute Tabata cycles, each with eight exercises.
- Intensity: 80-90% HRmax.
- Session duration: 10 minutes within PE preparatory phase.
- Frequency: 2 sessions per week.
- Program length: 12 weeks.
- Progression: None reported.
- Standard PE preparatory activities.
- Modality: Dynamic stretching and light aerobic activities.
- Intensity: Standard PE preparatory intensity, not specified.
- Session duration: 10-minute preparatory phase within 45-minute PE class.
- Frequency: 2 sessions per week.
- Program length: 12 weeks.
- Progression: Curriculum based.

## Outcomes

### Physical well-being
Status: improved
Physical well-being improved after HIIT, while control did not significantly change.

HIIT p = 0.01; control p = 0.42.

### Selected fitness tests
Status: improved
Group by time interactions favored HIIT for CMJ, agility, medicine-ball throw, and sit-ups.

CMJ p = 0.04; 4 x 10 m agility p = 0.02; medicine-ball throw p = 0.04; sit-ups p = 0.01.

### Enjoyment
Status: no clear change
Enjoyment scores were not significantly different between HIIT and control.

PACES 95.72 +/- 15.41 vs 91.73 +/- 17.81, p = 0.35.

### Other quality-of-life dimensions
Status: no clear change
Psychological well-being, autonomy/parents, peers/social support, and school environment did not significantly change.

p > 0.05.

## Practical Insights

- A 10-minute Tabata block can fit into PE and improve selected fitness measures.
- Using HR feedback supports safer intensity control in youth group sessions.
- Enjoyment may be comparable to standard PE rather than clearly higher.

## Limitations

- Male-only sample.
- Small sample.
- No long-term follow-up.
- BMI is limited for body-composition interpretation.
- Sit-and-reach has limited flexibility specificity.

## Safety And Adherence

- No adverse events were reported in the read sections.
- Participants were medically cleared and HR was monitored continuously.

## Original Sources

- [PubMed](https://pubmed.ncbi.nlm.nih.gov/39728263/) (pubmed)
- [DOI](https://doi.org/10.3390/jfmk9040279) (doi)
- [PMC full text](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11676439/) (full text)

## Agent Guidance

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