The Effects of Ultra Short High Intenstiy Interval Functional-equipment Training on Anaerobic Capacity and Body Composition in Healthy College Students

Document Type


Degree Name

Master of Science (MS)


Human Performance Track

Date of Award

Summer 2016


High-intensity interval training (HIIT) refers to a group of short intense exercise bouts separated by short rest periods. Standardized protocols have not been established to determine the most efficient intensity, exercise mode, exercise volume, and recovery duration of the HIIT exercises. The purpose of this study was to determine the effects of ultra-short, high-intensity interval functional-equipment training (SHIIFT) on anaerobic capacity and body composition. The SHIIFT protocol consisted of 6 cycles of 6 different exercise at a 10 s: 5 s work-to-rest ratio, and a 1 minute rest period between each cycle, for a total duration of 6 min of exercise. The SHIIFT workouts were performed 5 days per week for 2 weeks, for a total of 10 sessions. Fifteen participants completed the SHIIFT protocol, while another fifteen participants were randomized in the control group, who did not change their normal exercise routine. Before and after the 2 weeks, all participants underwent testing for anaerobic capacity and body fat percentage (BFP). Both groups significantly decreased (p < 0.05) body fat percentage and fat loss, as well as increased (p < 0.05) maximum power and fatigue index in the post-testing. However, there were no significant changes (p < 0.05) in body fat percentage and anaerobic capacity between the two groups after the post-testing. Results from our study show no significant improvement in body composition or anaerobic capacity after 2 weeks of the SHIIFT protocol. Since no blood or muscle tissues were collected from the SHIIFT participants, we are not able to say if this protocol induced any molecular and/or cellular changes that might precede whole body and performance improvements. Thus, further research is needed to determine the physiological adaptation of the ultra-short high intensity interval training.


Vipa Bernhardt

Subject Categories

Medicine and Health Sciences | Social and Behavioral Sciences | Sports Sciences | Sports Studies