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Updated: Feb 2, 2026
08:27
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
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Physiological and Fitness Adaptations after Eight Weeks of High-Intensity Functional Training in Physically Inactive
Matthew F Brisebois1, Brandon R Rigby2, David L Nichols3
1Department of Kinesiology, Texas Woman's University, Denton, TX 76204, USA. MBrisebois@twu.edu.
Sports (Basel, Switzerland)
|November 16, 2018
Summary
High-intensity functional training (HIFT) improved cardiovascular health and increased strength and endurance in previously inactive adults. This 8-week program enhanced fitness markers, demonstrating HIFT
Area of Science:
- Exercise Physiology
- Sports Science
- Public Health
Background:
- Physically inactive adults face increased health risks.
- High-intensity functional training (HIFT) is a popular training modality.
- Limited research exists on HIFT's effects in sedentary populations.
Purpose of the Study:
- To characterize the effects of an 8-week HIFT program on health and fitness in physically inactive adults.
- To assess changes in cardiorespiratory fitness, body composition, and muscular strength.
Main Methods:
- 14 sedentary adults (4 men, 10 women) inexperienced with HIFT participated.
- Participants completed HIFT 3 days/week for 8 weeks.
- Health and fitness measures were assessed pre- and post-intervention.
Main Results:
- Reduced resting heart rate and diastolic blood pressure.
- Improved absolute and relative VO2max, indicating enhanced cardiorespiratory fitness.
- Increased lean body mass and significant improvements in leg press, bench press, YMCA bench press, sit-up, and sit-and-reach performance.
Conclusions:
- HIFT is effective in improving key health-related physical fitness parameters in sedentary adults.
- The training intervention led to significant gains in cardiorespiratory capacity and muscular strength.
- HIFT can be a valuable tool for initiating fitness in previously inactive individuals.
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