Effect of a HIIT programme vs. Extensive Continuous Training on Inexperienced Individuals

Diego Alonso Fernández

Rosana Fernández-Rodríguez

Águeda Gutiérrez Sánchez

*Corresponding author: Diego Alonso-Fernández diego_alonso@uvigo.es

Original Language

Cite this article

Alonso-Fernández, D., Fernández-RodrÍguez, R., & Gutiérrez-Sánchez, A. (2017). Effect of a HIIT programme vs. Extensive Continuous Training on Inexperienced Individuals. Apunts. Educación Física y Deportes, 130, 84-94. https://doi.org/10.5672/apunts.2014-0983.es.(2017/4).130.07



The aim of this study was to analyse the effect of high-intensity interval training (HIIT) and compare it with the effect of extensive continuous training (continuous running) on the variables of body weight, % fat and VO2max. 32 participants with no previous experience (mean ±  SD: 22.37 ± 1.8 years of age, 65.52 ± 11.98 kg in weight, 170.66 ± 9.95 cm in height) were randomly assigned to a HIIT group or continuous running training group with three weekly sessions for 10 weeks. The HIIT sessions lasted 20-25 minutes using functional bodyweight exercises with a work/rest ratio of 20/10 seconds. The continuous running sessions lasted 60 minutes without exceeding 70% of personal VO2max. Both groups obtained significant improvements (p < .05) in the study variables: body weight, % fat and VO2max. However, the improvement in the HIIT group was higher in the three variables which suggests it is a more efficient and effective form of training in terms of total weekly volume/time than the extensive continuous method based on continuous running.

Keywords: Body Composition, fitness, High Intensity Interval Training, HIIT, VO2max.

ISSN: 1577-4015

Received: September 28, 2016

Accepted: February 8, 2017

Published: October 01, 2017