The Effect of 1-Year of High-Intensity Interval Body-Weight Training Participation Frequency on Body Composition and Quality of Life

This study examined the effects of high-intensity interval bodyweight training (HIIBT) over one year on body composition and health-related quality of life (HRQoL) in adults aged 19–59. A total of 119 participants self-selected their weekly exercise frequency and were divided into six groups (G1–G5, CON). Pre- and post-tests assessed body composition and HRQoL. All exercise groups showed significant gains in skeletal muscle mass and basal metabolic rate. Body fat mass, visceral fat, and body fat percentage decreased significantly in groups exercising three or more times weekly. The five-day group showed the greatest improvements in all body composition variables. HRQoL improved significantly from three sessions per week, with the five-day group seeing the strongest effects. Physical health, functioning, role limitations, pain, and general health showed clear dose-response relationships. Some between-group differences were statistically significant. Overall, exercising five times weekly produced the best results, but four sessions improved body composition and three sessions enhanced HRQoL. Further research is needed on training type, intensity, and duration for optimal outcomes.