PMID 41835882

Research
All papers

HIIT and Tabata protocols for improving physical and cognitive health in sedentary college students: a randomized trial

Xue Y, Xu N, Zhang M

Question

How do iso-temporal HIIT-30S and Tabata bodyweight protocols compare with moderate-intensity continuous training for physical fitness and cognitive function in sedentary college students?

Summary

In 84 sedentary college students, both HIIT-30S and Tabata-style bodyweight protocols improved physical fitness and cognitive measures more than short moderate continuous training over 8 weeks. HIIT-30S was stronger for physical fitness, while Tabata was stronger for several cognitive outcomes; all participants completed the intervention in the reported trial flow.

Methodology

  • Sedentary undergraduate students
  • 84 participants.
  • Bodyweight exercises.
  • Work intervals: 30 seconds for HIIT-30S; 20 seconds for Tabata.
  • Recovery: 30 seconds for HIIT-30S; 10 seconds for Tabata; 1-3 minutes between units.
  • Intensity: Progressing from 65-75% HRmax to 85-95% HRmax depending protocol.
  • About 29-31 minutes.
  • 3 sessions/week.
  • 8 weeks.
  • Randomized controlled three-arm trial
  • Cardiorespiratory endurance, Muscular endurance and speed, Cognitive function, and Cognitive retention were tracked.

Outcomes

physical fitness

HIIT-30S produced superior physical adaptations, including faster 800-m and 50-m times and more push-ups/sit-ups.

800 m -11.78 s; push-ups +9.29; sit-ups +11.39; 50 m -0.37 s; P<0.05

Improved

cognition

Tabata produced larger neurocognitive improvements on several cognitive and reaction-time measures.

WAIS-IV +10.47; simple reaction time -40.61 ms; choice reaction time -65.15 ms; P<0.05

Improved

follow-up cognition

HIIT-30S maintained the largest cognitive gains at 12-week follow-up.

HIIT-30S +3.05%; Tabata +1.97%; MICT +1.46%

Improved

adherence

All randomized participants were included in final analysis, with no discontinuations in the CONSORT flow.

n=28 per group final analysis

No clear change

Insights

  • Use 30:30 intervals when the app wants to bias toward physical fitness outcomes.
  • Use 20:10 Tabata-style intervals when the goal is variety, challenge, and possibly cognitive/engagement outcomes.
  • For sedentary users, start with lower HR targets and progress across weeks.

Limitations

  • Single university sample
  • Supervised protocol may not translate directly to unsupervised use
  • Adverse-event details limited
  • Some cognitive outcomes rely on questionnaires
  • Lifestyle advice could affect outcomes

Safety

  • Participants with medical contraindications were excluded.
  • No discontinuations were reported, but explicit adverse-event reporting was not found in the reviewed sections.