Comparison of responses to two high-intensity intermittent exercise protocols

Area of Science:

• Exercise Physiology
• Sports Science
• Cardiorespiratory Fitness

Background:

• High-intensity interval training (HIIT) is effective for improving cardiorespiratory fitness.
• Sprint interval cycling (SIC) is a popular HIIT modality.
• Alternative HIIT protocols using bodyweight exercises are being explored.

Purpose of the Study:

• To compare cardiorespiratory, metabolic, and perceptual responses between SIC and high-intensity intermittent calisthenics (HIC).
• To evaluate the efficacy of HIC as an alternative HIIT protocol.

Main Methods:

• Eleven moderately trained college-aged participants completed four testing sessions.
• Participants performed both SIC and HIC protocols, consisting of repeated "all-out" efforts with active recovery.
• Peak cardiorespiratory, metabolic, and perceptual responses were measured and compared.

Main Results:

• No significant differences were found in peak oxygen uptake (%V̇O2peak) or peak heart rate (%HRpeak) between SIC and HIC.
• Mean %V̇O2peak and %HRpeak were slightly lower for HIC compared to SIC (Cohen's d ≈ 0.5).
• HIC induced vigorous cardiorespiratory and perceptual responses, comparable to SIC.

Conclusions:

• High-intensity intermittent calisthenics provides a time-efficient alternative to SIC for eliciting significant cardiorespiratory and perceptual responses.
• HIC may offer similar physiological adaptations and performance benefits as SIC.
• Calisthenics-based HIIT is a viable option for athletes, coaches, and conditioning professionals.