# Comparative effects of tabata-based HIIT modalities on physical performance in competitive table tennis players

PMID: 42082994
Journal: BMC Sports Science, Medicine and Rehabilitation
Published: 2026 May 4
Authors: Uzun ME, Civan AH

## Question

Do calisthenic/plyometric and kettlebell Tabata-based HIIT modalities produce different physical-performance adaptations in competitive table tennis players?

## Summary

In young male competitive table tennis players, 8 weeks of 4-minute Tabata sessions added to regular training improved several performance measures. Calisthenic/plyometric Tabata tended to help agility, flexibility, jump, and power outcomes, while kettlebell Tabata was better for 30 m sprint. There was no non-training control group, so results should be treated as sport-specific and preliminary.

## Population

- Male national-level competitive table tennis athletes.
- Sample size: 24
- Age: 20.3 +/- 1.5 years
- Sex: Male
- Fitness level: Competitive table tennis players with at least 5 years experience
- Health status: No musculoskeletal injuries, chronic disease, or medication use; medically cleared

## Methodology

- Randomized pretest-posttest controlled experimental study with two active groups
- 8 weeks
- Supervised gym-based HIIT added to routine table tennis training
- Randomized and controlled study design.

## Protocol

- Calisthenic/plyometric Tabata.
- Modality: Bodyweight and plyometric exercises.
- Work intervals: 20 seconds.
- Recovery: 10 seconds.
- Sets or repetitions: 8 intervals.
- Intensity: Maximal effort with target at or above 85% HRmax.
- Session duration: 4-minute Tabata main set plus 10-minute warm-up and cooldown.
- Frequency: 3 sessions per week.
- Program length: 8 weeks.
- Progression: Exercise selection/load was supervised; no detailed interval-volume progression reported.
- Kettlebell Tabata.
- Modality: Kettlebell swing and related kettlebell movements.
- Work intervals: 20 seconds.
- Recovery: 10 seconds.
- Sets or repetitions: 8 intervals.
- Intensity: Maximal technically correct execution, target at or above 85% HRmax.
- Session duration: 4-minute Tabata main set plus warm-up and cooldown.
- Frequency: 3 sessions per week.
- Program length: 8 weeks.
- Progression: Kettlebell load individualized for maximal technically correct execution.

## Outcomes

### Flexibility
Status: improved
Both groups improved flexibility, without a significant between-group interaction.

Within-group p<0.001 in both groups; group x time p=0.375, eta2=0.036.

### VO2max
Status: mixed
VO2max improved significantly only in the calisthenic/plyometric group, but groups did not differ significantly.

Group 1 p=0.024, 33.83 to 35.75; Group 2 p=0.240, 33.17 to 35.83; group x time p=0.457.

### Power
Status: improved
Vertical jump improved in both groups, while peak and mean power changes favored the calisthenic/plyometric group.

Vertical jump p<0.001 in both groups; peak and mean power group x time p<0.001.

### Sprint
Status: improved
Both groups improved 30 m sprint, with the interaction favoring kettlebell Tabata.

Group 1 p<0.001; Group 2 p=0.030; group x time p=0.001, eta2=0.395.

## Practical Insights

- A 4-minute Tabata main set may be a practical add-on for trained racket-sport athletes.
- Bodyweight/plyometric Tabata and kettlebell Tabata may emphasize different performance qualities.
- Because there was no non-training control, improvements cannot be cleanly separated from regular table tennis training or repeated testing.

## Limitations

- Small sample of 24 athletes.
- Male table tennis athletes only.
- No non-training control group.
- External training load, recovery, and nutrition were not objectively monitored.
- Field-based tests and short 8-week follow-up.

## Safety And Adherence

- Participants were medically cleared and excluded for injuries or chronic disease.
- Sessions were supervised by the same certified coach.
- No adverse events were reported in the extracted text.

## Original Sources

- [PubMed](https://pubmed.ncbi.nlm.nih.gov/42082994/) (pubmed)
- [DOI](https://doi.org/10.1186/s13102-026-01690-0) (doi)
- [PMC full text](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC13195921/) (full text)

## Agent Guidance

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