Effects of a Moderate-Intensity Interval Training Protocol on University Students’ Body Composition: A Pilot Study

Abstract

Background: Unhealthy lifestyles have been reported among university students, characterized by excess body weight and physical inactivity, which affects body composition and increases the risk of non-communicable diseases. Physical exercise (PE) is an effective strategy for body reshaping; however, its demands and difficulties make its practice complex. Therefore, there was an interest in investigating the effects of a low-volume, moderate-intensity interval training (MIIT) protocol. Methods: A 5-week quasi-experimental study was conducted. Twelve university students (ten women and two men), aged 22 ± 3.4 years, engaged in low-level physical activity. The intervention group (n = 6) performed a MIIT protocol of 1′ × 1′ × 7′ (seven series of 1 min of moderate-intensity exercise interleaved with a recovery period of 1 min) three times a week, while the control group (n = 6) continued with its regular activities. Results: Significant improvements were reported in body fat percentage (%BF) (p = 0.04; d = 0.9), fat mass (FM) (p = 0.00; d = 0.7) and recovery heart rate (RHR) (p = 0.001); d = 1) in the MIIT group compared with the pre-test and control group values. Furthermore, the body weight (p = 0.04) and body mass index (BMI) (p = 0.04) values also improved in the MIIT group, compared to the pre-test values. Conclusions: MIIT is an effective strategy for short-term improvement in body composition, as well as in anthropometric measures and fitness parameters, in university students with a low PAL. Its ease of applicability—based on low exercise volume and intensity—is notable, making it feasible of incorporation into student health programs.