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Related Experiment Video

Updated: May 14, 2026

A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement

A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement

Published on: February 22, 2022

Cardiometabolic response to high intensity functional training versus rowing-based high intensity interval training.

Todd A Astorino¹, Madison Mower¹, Armando Flores¹

¹Department of Kinesiology, CSU, San Marcos, CA, USA.

Sports Medicine and Health Science

|May 13, 2026

Summary

High-Intensity Functional Training (HIFT) and traditional High-Intensity Interval Training (HIIT) elicit similar vigorous intensities in healthy adults. HIFT resulted in higher peak heart rate and blood lactate levels compared to rowing HIIT.

Keywords:

Blood lactate concentration Calorie expenditure Circuit training High intensity interval training Oxygen uptake

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Area of Science:

Exercise Physiology
Sports Science
Cardiovascular Health

Background:

High-Intensity Interval Training (HIIT) is a popular exercise modality.
High-Intensity Functional Training (HIFT) incorporates varied bodyweight exercises.
Comparing the cardiometabolic responses of HIIT and HIFT is crucial for exercise prescription.

Purpose of the Study:

To compare the cardiometabolic responses between rowing HIIT and HIFT in healthy adults.
To evaluate physiological markers such as maximal oxygen uptake, heart rate, and blood lactate.

Main Methods:

Twenty-two healthy adults underwent incremental rowing exercise to determine maximal oxygen uptake and peak power output.
Participants completed either rowing HIIT or HIFT protocols.
Cardiometabolic responses including gas exchange, heart rate, and blood lactate were measured during and after exercise.

Main Results:

Both HIFT and rowing HIIT elicited high intensities (92%-96% HRmax).
HIFT resulted in significantly higher peak heart rate and time spent at high heart rate.
HIFT also showed significantly higher mean and peak ventilation and blood lactate levels compared to rowing HIIT.
Peak oxygen consumption was similar between the two training types, but mean oxygen consumption was lower during HIFT.

Conclusions:

HIFT can elicit vigorous exercise intensities comparable to traditional rowing HIIT in healthy, active adults.
HIFT may induce a greater cardiovascular and metabolic stress, indicated by higher heart rate, ventilation, and blood lactate responses.
These findings suggest HIFT is a viable alternative for achieving high-intensity training goals.