Effects of whole-body high-intensity interval training and different running- based high-intensity interval training protocols on aerobic capacity and strength endurance in young physical education students

High Intensity Interval Training (HIIT) sessions effectively improve aerobic fitness in children and adolescents in relatively short time. Circuit Training arrangements using highly intensive whole-body drills may reach similar results and may seem an appropriate training method for Physical Education settings. So far, only few studies compared the effects of running-based HIIT intervals lasting less than one minute and whole-body circuit training with a control group. This intervention study examined the effects of 12 units of running-based HIIT protocols (10x1 min vs. 15x30 sec.) and a Circuit training regimen implemented over 12 weeks within regular P.E. lessons. 108 students from two secondary schools in Baden Württemberg and Niedersachsen took part in the study. Pre and posttests were conducted to determine training effects with regard to VO2max and strength endurance. The results showed significant improvements in aerobic fitness (+ 5-9%) and strength parameters for all training groups (HIIT 1: t(28) = -1,886, p < 0.05; HIIT 2: t(27) = -2,631, p < 0.01; CIRCUIT: t (25) = -2.834, p < 0.01). Ultrashort intervals and circuit training based on whole-body drills were perceived as significantly more motivating by the students than longer intervals lasting 60 seconds (g = 0.21, 95% CI 0.055-0.356, p < 0.001)