Impact Of A Remotely Instructed Bodyweight Interval Training Program For Adults With Obesity

Bodyweight interval training (BW-IT) may be feasible for enhancing aerobic capacity and muscular strength. BW-IT delivered remotely may especially appeal to those who wish to refrain from public exercise or have limited access to fitness facilities/equipment. PURPOSE: To determine the impact of a 6-week BW-IT program hosted via YouTube on cardiorespiratory fitness (CRF), muscular strength, and physical activity enjoyment (PACES) in adults with obesity. METHODS: Fourteen inactive but otherwise healthy adults with obesity (30.7 ± 10.3 yrs.,35.5 ± 5.4 kg/m2) participated in a 6-week BW-IT program that progressed bi-weekly from a work-to-rest ratio of 1:3 to 1:1. Using pre-recorded videos, participants performed BW-IT (2 sets of high knees, squat jumps, scissor jacks, jumping lunges, and burpees for as many repetitions as possible interspersed with active recovery walking in place) 3x/week. The videos showcased modified (reduced range of motion/elimination of plyometric phase) and advanced versions of each exercise. Baseline and post-intervention testing were identical and included peak oxygen consumption (V̇O2peak) through individualized treadmill protocols, dominant leg isometric muscular strength (isokinetic dynamometer), and waist circumference (WC) taken at the superior border of the iliac crest. Enjoyment was assessed after the first and final week of the program. Pre- and post-BW-IT variables were assessed using student’s paired t-test (α < .05). RESULTS: Thirteen subjects completed all 18 sessions (100% compliance), but 1 completed 14 sessions (78% compliance). Increases in muscular strength (~10%, +0.2 ± 0.2 Nm/kg, p = 0.02) and V̇O2peak (~5%, +0.1 ± 0.2 L/min, p = 0.02) occurred. WC decreased (-2.2 ± 2.4 cm, p = 0.03). PACES scores were higher after week 1 (102.8 ± 16.5) compared to week 6 (92.9 ± 16.9) of BW-IT, p = 0.003. CONCLUSION: In previously inactive adults with obesity, remotely delivered bodyweight interval training elicited significant improvements in CRF, lower extremity muscular strength, and WC. Future studies may benefit from manipulating the selection of calisthenics and protocol progression to determine interventions that improve physiological health and maintain or enhance physical activity enjoyment. NMRG ($3000)/Grammarly, Inc. was used for grammatical checks