Integrating high-intensity interval training into the workplace: The Work-HIIT pilot RCT

Area of Science:

• Exercise Physiology
• Occupational Health
• Behavioral Science

Background:

• Sedentary work environments pose risks to employee physical and mental well-being.
• Integrating exercise interventions into the workplace is a strategy to mitigate these risks.
• High-intensity interval training (HIIT) offers a time-efficient approach to improving health outcomes.

Purpose of the Study:

• To evaluate the feasibility of a workplace-based HIIT program (Work-HIIT).
• To assess the preliminary efficacy of Work-HIIT on physical and mental health outcomes in sedentary employees.
• To determine participant satisfaction, adherence, and retention rates for the intervention.

Main Methods:

• A randomized controlled trial involving 47 sedentary university employees (18+ years).
• Participants were assigned to either a Work-HIIT group (2-3 sessions/week for 8 weeks) or a wait-list control.
• Feasibility assessed via satisfaction, compliance, and fidelity; efficacy measured by physical fitness, productivity, sleep, and psychological outcomes at baseline and 9 weeks.

Main Results:

• High participant satisfaction (4.6/5) and adherence (71% attended ≥2 sessions/week).
• Significant improvements observed in muscular fitness (push-ups, standing jump), HIIT self-efficacy, sleep duration, and autonomous motivation.
• Small-to-medium positive effects noted for cardiorespiratory fitness and work productivity.

Conclusions:

• Facilitator-led Work-HIIT is a feasible and effective workplace intervention for sedentary adults.
• The program demonstrates potential for improving key physical and psychological health indicators.
• Work-HIIT presents a time-efficient, enjoyable, and convenient exercise option for the workplace.