PMID 41283531

Research
All papers

Effects of Tabata High-Intensity Interval Training on Physiological and Psychological Outcomes in Contemporary Dancers and Sedentary Individuals: A Quasi-Experimental Pre-Post Study

Francés A, Gómez-Lozano S, Romero-Arenas S, Manzanares A, Quero-Calero CD

Question

How does 10 weeks of bodyweight Tabata HIIT affect physiological and psychological outcomes in dancers and sedentary adults?

Summary

In contemporary dancers and sedentary adults, 10 weeks of supervised bodyweight Tabata training improved burpee-test performance and some strength, power, physical activity, and healthy-habit measures. VO2max, maximal heart rate, HRV, sleep quality, and state anxiety did not significantly change.

Methodology

  • Contemporary dancers and sedentary adults
  • 18 participants.
  • Bodyweight/self-loading exercises.
  • Work intervals: 20 s maximal work.
  • Recovery: 10 s rest; 1 min between series.
  • Intensity: Borg CR10 9-10 cueing.
  • Varied with number of series plus warm-up/cool-down.
  • 3 sessions/week.
  • 10 weeks.
  • Quasi-experimental pre-post study without a nontraining control group
  • Burpee performance, VO2max estimate, Psychological outcomes, and HRV were tracked.

Outcomes

Burpees

Functional anaerobic performance improved after Tabata training.

Total burpees F=7.54, p=0.015; abstract reports anaerobic endurance F=10.374, p=0.005.

Improved

Strength-power

Selected strength and jump outcomes improved in specific groups.

Sedentary non-dominant handgrip p=0.023; dancer CMJ height p=0.033; relative jump power interaction F=5.996, p=0.026.

Mixed

VO2max

Estimated VO2max did not significantly change.

F=1.19, p=0.290.

No clear change

Psychological

Healthy-habit measures improved and trait anxiety decreased in dancers, while sleep quality and state anxiety did not significantly change.

Daily routine F=6.92, p=0.018; overall healthy habits F=9.15, p=0.008; trait anxiety F=5.32, p=0.034.

Mixed

Insights

  • The 20:10 bodyweight Tabata structure is directly programmable.
  • Claims should focus on functional anaerobic performance, not VO2max improvement.
  • High-impact moves need modification and injury tracking for general users.

Limitations

  • Small sample
  • No nontraining control
  • Not randomized
  • No dietary monitoring
  • No direct VO2 testing
  • No injury-rate follow-up

Safety

  • No adverse events were reported.
  • The article noted future studies should include injury rates.