Effects of Running vs. Calisthenics-Based High-Intensity Interval Training Using the Tabata Protocol on Endurance,...

Cin, M and Cabuk, R. Effects of running vs. calisthenics-based high-intensity interval training using the Tabata protocol on endurance, strength, and power in gendarmerie cadets. J Strength Cond Res 39(7): e916-e923, 2025-This study aimed to compare the effects of running-based and calisthenics-based high-intensity interval training (HIIT) using Tabata protocol (Tabata running and Tabata calisthenics , respectively) on the physical performance of gendarmerie cadets. Subjects were randomly assigned to Tabata running ( n = 154 men) and Tabata calisthenics ( n = 180 men) groups. Both protocols were performed 3 times a week and consisted of 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for 2-4 sets for 5 weeks. Physical performance was assessed before and after training through tests including the 30-meter, 2,400-meter standing long jump test, crunch test, push-up test, overhead medicine ball throw, pull-up test, isometric leg strength, and isometric back strength tests. Repeated measures analysis of variance assessed changes and interactions (time × group), and paired t-tests evaluated within-group effects. The significance level was set at p < 0.05. Both groups demonstrated significant improvements in all tests ( p = 0.000), with no significant time × group interactions ( p = 0.098-0.892), except for the crunch test ( p = 0.018). The results showed similar physical improvements for both groups, with significant progress observed in aerobic endurance, muscle strength, and muscle endurance. Although both HIIT programs effectively enhanced physical performance, calisthenics-based HIIT programs may be particularly beneficial for military and law enforcement personnel, because they do not require equipment or large spaces.