The progressive power program: An exercise intervention to improve health outcomes in adults with overweight and obesity

The present study outlines the progressive power program (PPP), a structured exercise protocol developed for adults with overweight and obesity. The PPP integrates high-intensity interval training (HIIT), high-intensity functional training (HIFT), and moderate-intensity continuous training (MICT) within a progressive 12-week framework. Participants complete three 50-minute sessions per week, delivered either face-to-face or remotely, using bodyweight exercises and self-regulated pacing guided by heart rate monitoring and perceived exertion. The protocol is described in sufficient detail to ensure reproducibility and adaptability across diverse clinical, community, and online settings. Emphasising accessibility, safety, and participant autonomy, the PPP aims to reduce barriers related to equipment, supervision, and location. Standardised procedures for anthropometric, functional, and behavioural assessments reinforce methodological rigour. By combining evidence-based exercise modalities with scalable delivery strategies, the PPP offers a resource-efficient and adaptable approach to promoting physical activity and supporting weight management. Its methodological design aligns with public health priorities by addressing physical inactivity, reducing sedentary behaviour, and improving health outcomes in at-risk populations.•Designed a progressive 12-week exercise protocol incorporating HIIT, HIFT, and MICT modalities.•Assessed feasibility and reach by comparing face-to-face and remote delivery formats.•Evaluated physical, functional, and behavioural outcomes before and after the intervention.