Acute Physiological and Perceptual Responses to Whole-Body High-Intensity Interval Training Compared with Equipment-Based Interval and Continuous Training.
Level 2 - randomized trial
Randomized crossover trial
PubMed 37711706 · doi:10.52082/jssm.2023.532
What was done
Fourteen physically inactive adults (mean age 28.4 ± 6.5 years, VO2peak 31.0 ± 6.2 mL·kg⁻¹·min⁻¹) completed three single-session exercise protocols in a randomized crossover order separated by 3 to 7 days. The protocols were whole-body calisthenics HIIT (WB-HIIT: 12 × 30-s high-intensity bouts), ergometer cycling HIIT (ERG-HIIT: 12 × 30-s high-intensity bouts), and moderate-intensity continuous cycling (MICT: 30 min at 50% peak power output). Acute physiological (heart rate, blood lactate) and perceptual (perceived exertion, self-efficacy, enjoyment) outcomes were assessed.
What was found
Mean session heart rate and perceived exertion did not differ significantly across protocols (p > 0.05). Peak heart rate during WB-HIIT (87.4 ± 9.4 %HRmax) was comparable to ERG-HIIT (83.0 ± 8.6 %HRmax) and significantly higher than MICT (78.7 ± 5.5 %HRmax, p = 0.001). WB-HIIT induced higher blood lactate (7.2 ± 1.8 mmol/L) than both ERG-HIIT (5.1 ± 1.3 mmol/L, p < 0.05) and MICT (3.1 ± 1.5 mmol/L, p < 0.001). Participants reported higher self-efficacy and enjoyment following WB-HIIT compared to MICT (p < 0.05).
Why it matters
Equipment-free whole-body calisthenic HIIT provides comparable cardiovascular demand with greater metabolic strain and higher enjoyment than continuous cycling, supporting its use as a time-efficient alternative for inactive individuals.
Limits
The sample size was very small (n = 14) and limited to young, physically inactive adults. The study evaluated only acute responses to single exercise sessions, leaving long-term training adaptations, injury risk, and chronic adherence unmeasured.
Cited by
- supports Performing bodyweight interval training such as air squats, burpees, and push-ups with short rests for 10 to 20 minutes can sustain heart rates at approximately 80% of maximum.