Key result
4x4-min HIIT protocols elicit lower enjoyment and higher exertion than 10x1-min and 8x15-sec alternatives.
Why the study?
Enjoyment across treadmill-based high-intensity interval training protocols is unclear in women with cardiometabolic risk factors.
Do different high-intensity interval training protocols affect exercise enjoyment and exertion in inactive women with cardiometabolic risk factors?
RCT (n=19)
Randomized crossover
Do different high-intensity interval training protocols affect exercise enjoyment and exertion in inactive women with cardiometabolic risk factors?
p-value: p=<0.05
Shorter interval HIIT protocols (10x1-min or 8x15-sec) are more enjoyable than longer intervals (4x4-min) for inactive women with cardiometabolic risk factors.
4x4-min HIIT may maximize enjoyment in women with cardiometabolic risk; extends adherence evidence for protocol selection in practice and trials.
Enjoyment across treadmill-based high-intensity interval training (HIIT) is unclear in women with cardiometabolic risk factors. Nineteen inactive women (53±13yrs; 29.1±7.1kg/m2) performed three HIIT protocols in randomized order: 4x4-min (80% volume of oxygen consumption reserve [VO2R]), 10x1-min (90%VO2R), and 8x15-sec (110%VO2R). Heart rate, rating of perceived exertion (RPE), and exercise enjoyment (short-form Physical Activity Enjoyment Scale ~5-min post-exercise) were assessed. The 4x4-min protocol elicited higher heart rate and RPE and lower enjoyment than other protocols (p<0.05). Enjoyment did not differ between 10x1-min and 8x15-sec (p>0.05), although 10x1-min elicited greater exertion (p<0.05). The 10x1-min protocol may balance enjoyment and exertion. ClinicalTrials.gov: NCT05758857.
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Min et al. (2026) conducted an RCT in Cardiometabolic risk factors (n=19). Treadmill-based high-intensity interval training (HIIT) vs. Crossover comparison between protocols was evaluated on Exercise enjoyment, heart rate, and rating of perceived exertion (p=<0.05). The 4x4-min HIIT protocol elicited lower enjoyment and higher exertion than 10x1-min and 8x15-sec protocols (p<0.05), with the 10x1-min protocol potentially balancing enjoyment and exertion.
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