Hu Mingzhu, Chen Xuedong, Nie Jinlei, Shi Qingde, Kong Zhaowei
Department of Physical Education, Civil Aviation University of China, Tianjin, 300300, China.
Faculty of Health Sciences and Sports, Macao Polytechnic University, Macao, China.
J Exerc Sci Fit. 2025 Oct;23(4):273-283. doi: 10.1016/j.jesf.2025.06.006. Epub 2025 Jun 25.
Although reduced-exertion high-intensity interval training (REHIT) confers well-documented health benefits, most supporting evidence derives from laboratory studies that rely on specialized equipment. This study examined the real-world efficacy of equipment-free REHIT using burpees (BIT) in sedentary young adults.
A 12-week randomized controlled trial (n = 319 inactive men, age 20.5 ± 1.1 years, maximal oxygen uptake [VO] 37.7 ± 1.4 ml/min/kg) compared four cohorts: supervised BIT (n = 79), unsupervised BIT in real-world conditions (BIT-RW; n = 79), supervised cycling-based sprint interval training (SIT; n = 82), and a non-exercising control (CON; n = 79). Exercise groups performed 2 × 20s all-out effort sessions 3-5 times weekly. Training and affective responses were monitored throughout the intervention. Pre- and post-intervention outcomes included body composition, cardiorespiratory fitness, and mental health (stress, depression, anxiety, sleep quality, resilience, and health-related quality of life [QoL]).
The supervised BIT achieved 91 %-94 % of maximal heart rate (HR), compared to ∼90 % HR in BIT-RW. All exercise groups exhibited significant physiological improvements: 6 %-8 % body mass reduction, 8 %-13 % VO increase ( = 0.7-0.8, < 0.001). Additionally, exercise training resulted in significant reductions in stress (49-61 %, < 0.001), anxiety (37-86 %, < 0.001), depression (14-48 %, < 0.001), as well as improvements in resilience (22-27 %, < 0.001) and QoL (14-27 %, < 0.001). Supervised BIT matched SIT in VO gains (5.0 ± 0.6 ml/min/kg), while BIT-RW showed smaller physiological benefits (3.0 ± 0.6 ml/min/kg) but 10 % greater improvements in affective responses ( < 0.05).
This study demonstrates that a 40-s equipment-free REHIT protocol utilizing burpees improves both physical and mental health outcomes, even when implemented in unsupervised free-living settings. These findings suggest that BIT is an accessible and time-efficient training option for individuals constrained by limited access to equipment or professional oversight.
尽管低强度高强度间歇训练（REHIT）具有充分记录的健康益处，但大多数支持证据来自依赖专业设备的实验室研究。本研究探讨了在久坐不动的年轻成年人中使用波比跳（BIT）进行无设备REHIT在现实世界中的效果。
一项为期12周的随机对照试验（n = 319名不活跃男性，年龄20.5±1.1岁，最大摄氧量[VO]37.7±1.4 ml/min/kg）比较了四个队列：监督下的BIT组（n = 79）、现实世界条件下无监督的BIT组（BIT-RW；n = 79）、监督下的基于自行车的冲刺间歇训练组（SIT；n = 82）和非运动对照组（CON；n = 79）。运动组每周进行3 - 5次，每次2×20秒的全力训练。在整个干预过程中监测训练和情感反应。干预前后的结果包括身体成分、心肺适能和心理健康（压力、抑郁、焦虑、睡眠质量、恢复力和健康相关生活质量[QoL]）。
监督下的BIT组达到最大心率（HR）的91% - 94%，而BIT-RW组约为90%HR。所有运动组均表现出显著的生理改善：体重减轻6% - 8%，VO增加8% - 13%（= 0.7 - 0.8，< 0.001）。此外，运动训练使压力（49% - 61%，< 0.001）、焦虑（37% - 86%，< 0.001）、抑郁（14% - 48%，< 0.001）显著降低，恢复力（22% - 27%，< 0.001）和QoL（14% - 27%，< 0.001）得到改善。监督下的BIT组在VO增加量（5.0±0.6 ml/min/kg）方面与SIT组相当，而BIT-RW组生理益处较小（3.0±0.6 ml/min/kg），但情感反应改善幅度大10%（< 0.05）。
本研究表明，即使在无监督的自由生活环境中实施，使用波比跳的40秒无设备REHIT方案也能改善身心健康结果。这些发现表明，对于因设备获取有限或缺乏专业监督而受限的个体，BIT是一种易于实施且省时的训练选择。
