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Updated: Aug 5, 2026
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Effects of High-Intensity Interval Training on Mental Health Outcomes in Adolescents and Young Adults: A Systematic
Miguel Heres1, Susana Pulgar1, Marcos Quintana-Cepedal2
1European University of Atlantic (Spain).
Background:
Given rising physical inactivity and mental health challenges, time-efficient interventions like High- Intensity Interval Training (HIIT) require rigorous evaluation. This systematic review and meta-analysis synthesized the evidence for HIIT's effects on mental health in adolescents and young adults.
Method:
Six electronic databases were systematically searched for Randomized Controlled Trials (RCTs) up to September 2025, comparing HIIT (defined as ≥85% HRmax) against a passive control group in non-clinical populations aged 11-29 years.
Results:
11 RCTs comprising 1,401 participants were included. The random-effects meta-analysis showed a modest reduction in perceived stress associated with HIIT (SMD = -0.29, 95% CI -0.59 to 0.004, p = .053), although the effect did not reach conventional statistical significance and substantial uncertainty remained. No statistically significant effects were observed for depressive symptoms, anxiety, or psychological wellbeing.
Conclusions:
HIIT may be associated with modest reductions in perceived stress; however, the certainty of the evidence was low to very low across all outcomes. These findings should be interpreted with caution, and further high-quality research is needed to clarify the effects of HIIT on mental health outcomes.
