Integrating high‐intensity interval training into the workplace: The Work‐HIIT pilot RCT

Abstract

The purpose of this study was to assess the feasibility and preliminary efficacy of a high‐intensity interval training (HIIT) intervention integrated into the workplace on physical and mental health outcomes in a sample of adults. The Work‐HIIT intervention was evaluated at the University of Newcastle (March‐July 2019). University employees (18+ years) who self‐identified as predominantly sedentary at work (n = 47, 43.0 ± 10.7 years; 41 female) were recruited, screened, and randomized after baseline assessments into Work‐HIIT (n = 24) or wait‐list control (n = 23) conditions. Participants were asked to attend 2‐3 researcher‐facilitated HIIT sessions/week (weeks 1‐8). Sessions included a 2‐minute gross‐motor warm‐up, followed by various combinations of aerobic and muscular fitness exercises lasting 8 minutes (using 30:30 second work: rest intervals). Program feasibility was assessed using measures of satisfaction, compliance, adherence, fidelity, and retention. Physiological and psychological outcomes were measured at baseline and 9 weeks. Feasibility data were investigated using descriptive statistics and efficacy outcomes determined using linear mixed models and Cohen's d effect sizes. Participant ratings showed high levels of satisfaction (4.6/5); 71% of participants attended ≥2 sessions/wk and averaged 85.9% HRmax across all sessions (including rest and work intervals). Small‐to‐medium positive effects resulted for cardiorespiratory fitness [+2.9 laps, 95% CI (−4.19‐10.14); d = 0.34] and work productivity [+0.26, d = 0.47]. Large positive effects resulted for muscular fitness [push‐ups +3.5, d = 0.95; standing jump +10.1 cm, d = 1.12]; HIIT self‐efficacy [+16.53, d = 1.57]; sleep [weekday +0.76 hours, d = 1.05]; and autonomous motivation [+0.23, d = 0.76]. This study supports the feasibility and preliminary efficacy of facilitator‐led Work‐HIIT as a time‐efficient, enjoyable, and convenient workplace exercise option for adults.

Brief Exercise at Work (BE@Work): A Mixed-Methods Pilot Trial of a Workplace High-Intensity Interval Training Intervention

“…Notwithstanding any potential adaptations induced by exercise training, to promote long term adherence and compliance, it is essential that interventions are practical and feasible for participants. In the BE@Work trial, mean HIIT session attendance was 83%, which is similar to reported attendance in previous workplace HIIT interventions [range 71% (Eather et al, 2020) to 99% (Allison et al, 2017)]. While high session attendance could indicate sampling bias as discussed subsequently, to promote session attendance in BE@Work, a flexible approach was taken to exercise session attendance; such that 19 group HIIT sessions were conducted each week, with participants asked to attend any three sessions per week.…”

“…While a preliminary body of evidence suggests that workplace HIIT may elicit improvements in markers of physical fitness and cardiometabolic health (Shepherd et al, 2015;Allison et al, 2017;Cuddy et al, 2019;Eather et al, 2020;Metcalfe et al, 2020), most trials to date have been implemented in university workplaces, using a single exercise mode and have not explored participant perceptions of the intervention. To help explore the effectiveness of workplace HIIT further, we undertook a mixed-methods exploratory pilot trial of a workplace HIIT intervention.…”

“…Given that lack of time has been reported as a barrier to workplace exercise participation (Hunter et al, 2018), more time efficient exercise strategies such as HIIT could be well-received by organisations and employees alike. The effectiveness of workplace HIIT has begun to be explored in a small number of pilot trials (Shepherd et al, 2015;Allison et al, 2017;Cuddy et al, 2019;Eather et al, 2020;Metcalfe et al, 2020). This preliminary body of work suggests that workplace HIIT may elicit improvements in physical fitness and cardiometabolic health, however the current evidence base has a number of limitations.…”

“…Furthermore, the majority of trials have used cycle ergometer HIIT (Shepherd et al, 2015;Cuddy et al, 2019;Metcalfe et al, 2020), yet in employee focus groups undertaken to aid the development of the intervention described herein, a choice in a variety of exercise modes was regarded as important for enhancing engagement and enjoyment in workplace HIIT (Burn et al, 2020). Further, as choice and variety in exercise selection have been proposed as key drivers of engagement in one previous pilot workplace HIIT trial (Eather et al, 2020), using a single exercise mode across an intervention may not facilitate adherence or compliance in some individuals.…”

Increase the Performance Level of Young Basketball Players through the Use of High Intensity Interval Training

“…Delextrat et al [14], found a similar increase in maximum aerobic performance among teenage basketball players after adding 12 HIIT sessions to training during the season. The study by Eather, et al [15], showed significant improvements in aerobic performance after implementing specific high-intensity training with various changes of direction in basketball players. From the literature review it is possible to identify the main problem of our research: there are several training methodologies that fall under the HIIT method, but only some of them have been tested as efficient in basketball, unlike how it happens in other team sports.…”