Web-based high-intensity interval training with calorie restriction for workplace metabolic-syndrome

Background Metabolic syndrome (MetS) is highly prevalent among middle-aged workers. Busy workers often struggle to maintain beneficial lifestyle changes such as cardiorespiratory fitness (CRF) and caloric restriction (CR), making it difficult to maintain improvements over time. It is critical to develop time-efficient interventions to help these workers incorporate healthy habits into their busy routines. Aims This study evaluated the impact of a workplace intervention using a web-based high-intensity interval training (HIIT) and CR program on employees’ MetS, CRF, and physical activity (PA). Methods A total of 37 employees participated in an 11-week intervention with baseline, post-intervention, and 26 employees completed 1-year follow-up. The program included online CR lectures, HIIT sessions and motivational management. The primary outcomes included body composition, MetS-related factors (blood pressure, triglycerides, HDL cholesterol and fasting plasma glucose) and VO2peak on a cycle ergometer. The secondary outcome was PA by intensity. Data were analysed using paired t-tests and repeated-measures ANOVA; effect sizes were also calculated. Results Adherence rates were 67% for CR lectures and 52% for HIIT sessions. Significant improvements were observed in body weight, blood pressure and triglyceride levels, with sustained benefits at 1-year follow-up (P < 0.01). CRF remained unchanged post-intervention (31.0 ± 6.8 mL/kg/min) but decreased significantly at 1-year follow-up (27.5 ± 7.0 mL/kg/min). While light and moderate to vigorous PA, in bouts of >10 min, and step counts significantly changed after the intervention (P < 0.01), all returned to baseline levels at the 1-year follow-up. Conclusions Web-based HIIT and CR programs effectively improved MetS and maintained the long-term effects.