Enhancing Adolescent Physical Fitness and Well-Being: A School-Based High-Intensity Interval Training Program

Abstract

Background: The aim of this study is to investigate the effects of a school-based high-intensity interval training (HIIT) program on quality of life and physical fitness in adolescents. Methods: The study included 60 male adolescents (16.2 ± 0.6 years), randomly assigned to one of two groups: the HIIT group (n = 30) and the control group (CG, n = 30). Participants completed the KIDSCREEN-27 questionnaire to evaluate quality of life and physical fitness tests, including vertical jump, repetitive strength, agility, and flexibility. The experimental program consisted of a 12-week intervention integrated into the warm-up phase of regular physical education (PE) classes. Each PE class lasted 45 min, with the HIIT regimen occupying 10 min of the warm-up phase. The HIIT sessions followed a Tabata-style structure, performed twice weekly. A two-way ANOVA with repeated measures assessed group and time interaction effects. Results: The results revealed changes in physical well-being following the HIIT intervention (p = 0.01) compared to the control group (p = 0.42). The results of the two-way ANOVA with repeated measures revealed interaction effects between group and time for the various fitness tests, countermovement jump (p = 0.04), 4 × 10 m agility test (p = 0.02), medicine ball throw test (p = 0.04), and sit-ups (30 s) (p = 0.01). Conclusions: This study highlights the effectiveness of school-based HIIT in significantly enhancing physical well-being and physical fitness among adolescents.

Keywords: classes; intervention; physical health; well-being; young.

Figure 1

Study timeline: recruitment, intervention, and assessment phases.

Figure 2

Mean heart rate and enjoyment levels during PE classes for the HIIT and control groups. The left panel displays the average heart rate (bpm) recorded during the entire 45 min PE classes, including a 10 min Tabata-style HIIT session for the experimental group (HIIT) and standard preparatory activities for the control group (CG). Heart rate was continuously monitored throughout the 45 min PE class, and the average values are presented. The right panel presents PACES enjoyment scores for both groups. The asterisk (*) indicates a significant between-group difference. Error bars represent standard deviations.