Effectiveness of Whole-Body High-Intensity Interval Training on Health-Related Fitness: A Systematic Review and Meta-Analysis

Abstract

Due to its versatility, whole-body high-intensity interval training (WB-HIIT) can be proposed to the general population and patients to improve health-related fitness. However, its effectiveness compared to traditional aerobic continuous or interval trainings has yet to be determined. A search of four electronic databases was conducted. Studies reporting the effects of WB-HIIT on cardiorespiratory fitness (CRF), fat mass, fat-free mass, musculoskeletal fitness and metabolic risk factors were included. Standardized mean differences (SMD) between WB-HIIT and no exercise or traditional aerobic trainings were calculated. A meta-regression assessed the effect of total training time on the different outcomes. Twenty-two studies were included in the systematic review and nineteen in the meta-analysis. Compared to no exercise, WB-HIIT improves CRF (SMD: 0.75; 95%CI: 0.28, 1.23; p < 0.001), fat-free mass (SMD: 0.38; 95%CI: 0.11, 0.65; p < 0.001), fat mass (SMD: 0.40; 95%CI: 0.09, 0.72; p < 0.001) and musculoskeletal fitness (SMD: 0.84; 95%CI: 0.61, 1.08; p < 0.001). Compared to other aerobic trainings, WB-HIIT has a lower effect on CRF (SMD: −0.40; 95%CI: −0.70, −0.11; p = 0.007), a similar effect on fat-free mass (SMD: −0.04; 95%CI: −0.44, 0.35; p = 0.8) and fat mass (SMD: −0.07; 95%CI: −0.39, 0.25; p = 0.7), and a larger effect on musculoskeletal fitness (SMD: 0.42; 95%CI: 0.14, 0.71; p = 0.003). WB-HIIT overall effect and specific effect on CRF and fat mass were associated with total training time. The systematic review did not provide evidence of metabolic risk improvement. Despite a slightly lower effect on CRF, WB-HIIT is equally effective as traditional aerobic trainings to improve body composition and more effective to enhance musculoskeletal fitness, which is essential for execution of daily tasks.

Effect of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Fat Loss and Cardiorespiratory Fitness in the Young and Middle-Aged a Systematic Review and Meta-Analysis

“…These findings were also revealed in a recent study that compared whole-body HIIT with traditional aerobic training. Despite whole-body HIIT being better for musculoskeletal improvement, no differences were found for fat mass or fat-free mass [ 94 ]. HIIT stimulates lipolysis through increasing catecholamines and growth hormone [ 95 ], while MICT has a greater proportion of fat as a substrate with a sustained high release of free fatty acids.…”

Extremely Low-Volume Burpee Interval Training Equivalent to 8 Minutes Per Session Improves Vertical Jump Compared with Sprint Interval Training in Real-World Circumstances

“…have not yet been revealed (39). Both regimens were monitored by a mobile application that provides audible alerts for each series (10 3 4-second work and 30 seconds of recovery).…”

“…and can be implemented in public environments such as parks, beaches, or sports courts. Chronic HIFT significantly enhances neuromuscular and cardiorespiratory function in clinical and healthy populations (39). For example, extremely low-volume (;8 minutes) HIFT significantly increases V Ȯ2max and time to exhaustion (29,38), muscle endurance, and power (29,38) and promotes beneficial changes in body fat and lean mass (25) in healthy adults.…”

Body composition, cardiorespiratory fitness, and neuromuscular adaptations induced by a home-based whole-body high intensity interval training

“…Based on the size effect reported in a recent meta-analysis on the effects of WB-HIIT on health-related fitness, 25 sample size calculation was performed using G∗Power (University of Düsseldorf, Germany). The following parameters were used: 2 groups, 2 measurements, effect size of 0.38, two-tailed alpha error of 0.05, power (1-ß error) of 0.90, nonsphericity correction of 1, and correlation between repeated measures of 0.5.…”

“…Benefits of WB-HIIT on health-related fitness were exposed in a recent meta-analysis highlighting improvements of cardiorespiratory fitness, body composition, and muscle strength and endurance. 25 However, only a few studies used home-based interventions. 26 , 27 , 28 , 29 , 30 In addition, none investigated the neuromuscular function (i.e., maximal strength and associated volitional drive, and endurance time during a submaximal contraction).…”