Table 1.
Details of the 9-week CircuitHIIT and Circuitcombined training interventions.
| Week | Session | CircuitHIIT | Circuitcombined |
|---|---|---|---|
| 1, 4, 7 | 1 | 6 series of - 30-s burpees + 30-s recovery - 30-s skipping + 30-s recovery - 30-s pull-ups + 30-s recovery - 30-s 1-legged squats + 30-s recovery - 30-s leg levers + 30-s recovery - 30-s push-ups + 30-s recovery 7-min Shuttle run |
6 series of - 30-s burpees + 30-s recovery - 30-s skipping + 30-s recovery - 30-s pull-ups + 30-s recovery - 30-s 1-legged squats + 30-s recovery - 30-s leg levers + 30-s recovery - 30-s push-ups + 30-s recovery 7-min Shuttle run |
| 2 | 3 series of - 30-s run/burpees +30-s recovery - 30-s burpees + 30-s leg levers - 60-s lunges + 1-min isometric squat - 45-s rows + 1-min recovery - 8x20-s burpees/plank + 10-s recovery |
3 series of - 30-s run/burpees +30-s recovery - 30-s burpees + 30-s leg levers - 60-s lunges + 1-min isometric squat - 45-s rows + 1-min recovery - 8x20-s burpees/plank + 10-s recovery |
|
| 3 | 5 series of - 30-s burpees + 30-s recovery - 30-s 1-legged squats + 30-s recovery - 30-s push-ups + 30-s recovery - 30-s crunches + 30-s recovery |
4 series of - 10-min jogging + 5-min walking |
|
| 2, 5, 8 | 1 | 3 series of - 45-s lunges/sprints + 30-s recovery - 45-s isometric squat + 30-s recovery - 60-s 1-legged squats + 30-s recovery - 45-s side lunges/sprints + 30-s recovery - 45-s isometric sumo squat + 30-s recovery - 45-s pushups + 30-s rows + 30-s recovery - 30-s plank+30-s skipping + 30-s recovery |
3 series of - 45-s lunges/sprints + 30-s recovery - 45-s isometric squat + 30-s recovery - 60-s 1-legged squats + 30-s recovery - 45-s side lunges/sprints + 30-s recovery - 45-s isometric sumo squat + 30-s recovery - 45-s pushups + 30-s rows + 30-s recovery 30-s plank+30-s skipping + 30-s recovery |
| 2 | 10 series of - 20-s isometric pull-up/push-up + 40-s run + 30-s recovery - 30-s squats/squat jumps + 30-s run + 30-s recovery 3 series of - 45-s rows + 45-s burpees + 3x 30-s lunges + 30-s run + 30-s recovery - 60-s leg levers + 30-s recovery |
4 series of - 10-min jogging + 5-min walking |
|
| 3 | 3 series of - 60-s burpees/run + 30-s recovery - 30-s inchworms/lunges 5 series of - 60-s run + 30-s recovery |
10 series of - 20-s isometric pull-up/push-up + 40-s run + 30-s recovery 30-s squats/squat jumps + 30-s run + 30-s recovery 3 series of - 45-s rows + 45-s burpees 3x 30-s lunges + 30-s run + 30-s recovery 60-s leg levers + 30-s recovery |
|
| 3, 6, 9 | 1 | 2 series of - 60-s jump squats + 30-s recovery - 60-s isometric squat + 30-s recovery - 60-s burpees + 30-s recovery - 60-s 1-legged squats + 30-s recovery - 60-s iron mikes + 30-s recovery - 60-s skipping run + 30-s recovery 10-min Shuttle run |
2 series of - 60-s jump squats + 30-s recovery - 60-s isometric squat + 30-s recovery - 60-s burpees + 30-s recovery - 60-s 1-legged squats + 30-s recovery - 60-s iron mikes + 30-s recovery - 60-s skipping run + 30-s recovery 10-min Shuttle run |
| 2 | 3 series of - 60-s pull-ups + 30-s recovery - 60-s jump rope + 30-s recovery - 60-s push-ups + 30-s recovery - 60-s leg levers + 30-s recovery - 60-s rows + 30-s recovery - 60-s burpees + 30-s recovery 800-m run |
3 series of - 20-min jogging + 10-min walking |
|
| 3 | 3 series - 30-s jumping jacks + 30-s recovery - Skipping + 30-s recovery - Squats + 30-s recovery - 3-min burpees + 30-s recovery - 30-s plank + 30-s lunges + 30-s recovery 15-min run |
3 series of - 60-s pull-ups + 30-s recovery - 60-s jump rope + 30-s recovery - 60-s push-ups + 30-s recovery - 60-s leg levers + 30-s recovery - 60-s rows + 30-s recovery - 60-s burpees + 30-s recovery 800-m run |