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Updated: Nov 1, 2025
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Effect of a short-term whole-body high-intensity interval training on fitness, morphological, and functional
Alexandre L Evangelista1, Felipe A Brigatto2, Júlio B DE Camargo3
1Department Physical Education, Nove de Julho University, São Paulo, Brazil.
Background:
High-intensity interval training protocols using the body weight (WB-HIIT) as resistance could be an interesting and inexpensive alternative due to the absence of equipment required (low cost) and the possibility to be performed in a wide range of locations. Therefore, the purpose of the present study was to analyze the effects of a short-term WB-HIIT protocol on muscle thickness (MT), muscular endurance (ME), one maximum repetition test (1RM), and maximum oxygen uptake (VO
Methods:
Fifty healthy men (28.2±6.7 years, 77.5±26.2 kg, 171±10 cm, 23.2±8.2% Fat) were randomized into WB-HIIT (N.=25) or control (CON, N.=25) group. The WB-HIIT performed 9 exercises (40-second stimulus in all out intensity/ 20-second of passive recovery) divided into 3 blocks with 2 sets each for 6 weeks (three times a week).
Results:
Only WB-HIIT resulted in a significant increase in MT, ME, 1RM, and VO
Conclusions:
Our results demonstrate that a WB-HIIT program can be a time-efficient strategy to promote changes on fitness, morphological and functional parameters in previously untrained sedentary individuals.
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