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

PMID: 41283531
Journal: Journal of Functional Morphology and Kinesiology
Published: 2025-11-01
Authors: 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.

## Population

- Contemporary dancers and sedentary adults
- Sample size: 18
- Age: 27.8 +/- 7.2 years overall
- Sex: 14 women and 4 men
- Fitness level: Mixed: trained dancers and sedentary participants
- Health status: No illness, injury, or pharmacological treatment exclusions

## Methodology

- Quasi-experimental pre-post study without a nontraining control group
- 10 weeks
- Supervised group bodyweight Tabata sessions

## Protocol

- Tabata HIIT.
- Modality: Bodyweight/self-loading exercises.
- Work intervals: 20 s maximal work.
- Recovery: 10 s rest; 1 min between series.
- Sets or repetitions: 2 to 4 four-minute series.
- Intensity: Borg CR10 9-10 cueing.
- Session duration: Varied with number of series plus warm-up/cool-down.
- Frequency: 3 sessions/week.
- Program length: 10 weeks.
- Progression: Progressed from 2 to 4 series per session.

## Outcomes

### Burpees
Status: improved
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.

### Strength-power
Status: mixed
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.

### VO2max
Status: no clear change
Estimated VO2max did not significantly change.

F=1.19, p=0.290.

### Psychological
Status: mixed
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.

## Practical 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 And Adherence

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

## Original Sources

- [PubMed](https://pubmed.ncbi.nlm.nih.gov/41283531/) (pubmed)
- [DOI](https://doi.org/10.3390/jfmk10040424) (doi)
- [PMC full text](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12641923/) (full text)

## Agent Guidance

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