Effects of a short-term of whole-body, high-intensity, intermittent training program on morphofunctional parameters

Few studies have analyzed the application of high-intensity interval training (HIIT) using exercises with body weight among the morphofunctional parameters.

To analyze and compare the effects of six weeks of high-intensity intermittent calisthenic training (HIICT) and moderate intensity, continuous exercise (MICT) on body composition, hypertrophy, and strength.

Twenty-five active, healthy adults were randomized in either the HIIT group (n = 14) or the MICT group (n = 11). The HIIT group performed high-intensity intermittent calisthenic training based on full body exercise. The training session involved 5 min of warm-up followed by 20 sets of 30s all-out exercise and 30 s of passive recovery between sets. Jumping jack, mountain climber, burpee and squat jump were used. The MICT group performed continuous moderate running (5 min of warm-up followed by 20 min of running with intensity fixed at 80% of maximum heart rate). Training for both groups was performed three times weekly on nonconsecutive days. All subjects underwent anthropometric measurements and functional tests. Muscle thickness was also measured.

There were no significant changes observed in any anthropometric measurements in both groups. Regarding the functional tests, the analysis of the percentage changes revealed advantages of HIICT over MICT in push-ups only (p = 0.02). The muscular thickness of lower and upper limbs did not present significant differences in the pre- and post-times or between groups (p > 0.05).

When compared to MICT, HIIT improved push-up effects, without generating significant changes in body composition and muscle thickness.