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Updated: May 19, 2026
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
High intensity interval training characteristics associated with exercise enjoyment in adults: a systematic review
Qu Lu1, Zichen Ye1, Jiahui Wang1
1School of Health Policy and Management, Chinese Academy of Medical Sciences and Peking Union Medical College, Beijing, 100730, China.
Abstract:
Sustained participation in physical activity is essential for addressing the global burden of obesity and related health conditions, yet many individuals struggle to maintain regular exercise. Exercise enjoyment is a key psychological factor associated with continued participation, underscoring the importance of identifying exercise modalities that maximize enjoyment. High-intensity interval training (HIIT), a time-efficient alternative to moderate-intensity continuous training (MICT), has been proposed as a strategy to enhance exercise enjoyment. However, evidence comparing their effects on enjoyment is inconsistent, and the role of specific HIIT prescription parameters is unclear. This systematic review and meta-analysis synthesized evidence from 18 randomized controlled trials (N = 964) to examine differences in Physical Activity Enjoyment Scale (PACES) scores between HIIT and MICT and to identify HIIT prescription characteristics associated with enjoyment. Across studies, HIIT elicited greater enjoyment than MICT (Hedges' g = 0.44, 95% CI 0.09-0.79; I2 = 78.9%). Meta-regression showed that exercise duration (β = 0.715, P = 0.015) and weekly exercise volume (β = 0.001, P = 0.032) positively predicted enjoyment. Subgroup analyses identified statistically significant between-group differences in exercise duration and intervention duration (P < 0.001; P = 0.020). Dose-response analyses further indicated clinically meaningful effects (MCID = 6.63) when HIIT was performed approximately 4 times/week, weekly exercise duration exceeded 81 min, intervention duration ranged from 4 to 11 weeks, and weekly volume surpassed 688 MET·min/week. These findings suggest that HIIT is associated with greater exercise enjoyment than MICT, and that specific prescription parameters play an important role in shaping enjoyment responses. This evidence may inform the design of exercise interventions aimed at optimizing enjoyment.
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