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Updated: Aug 8, 2025
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Short High-Intensity Interval Exercise for Workplace-Based Physical Activity Interventions: A Systematic Review on
Stefano Amatori1, Carlo Ferri Marini1, Erica Gobbi2
1Department of Biomolecular Sciences, University of Urbino Carlo Bo, Via Dell'Annunziata 4, 61029, Urbino, Italy.
Background:
Workplace exercise interventions showed good results, but lack of time was often reported as a barrier to participation. To overcome this problem, several studies attempted to implement short high-intensity interval training (HIT) within the workplace.
Objectives:
The aim of this systematic review is to explore the feasibility and effectiveness of HIT interventions within the workplace setting.
Data Sources:
A systematic literature search was conducted in PubMed and SPORTDiscus to identify articles related to HIT within the workplace.
Study Eligibility Criteria:
Only interventions that consisted of HIT programmes within the workplace and tested at least one physiological, psychological, or work-related outcome were included.
Results:
Seven studies (317 participants) met the inclusion criteria. HIT interventions lasted 6-12 weeks, with a frequency of 2-4 sessions/week and a duration of 8-30 min per session. Feasibility was qualitatively investigated in four studies, with key positive aspects reported for HIT time-appeal, the sense of competence driven by individual intensity, and improved intention to exercise; five studies reported adherence rates > 80%. Small-to-large effect sizes were reported for improvements in cardiorespiratory and muscular fitness. Small-to-medium effect sizes were reported for blood parameters and health-related quality of life.
Conclusions:
HIT interventions in the workplace showed limited effectiveness in improving health-related outcomes, while promising results regarding feasibility were reported, mainly due to the time-efficiency and the positive post-exercise psychosocial responses. However, further high-quality studies involving more participants are still needed to make firm conclusions on HIT effectiveness and feasibility compared to other types of exercise in this context.
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