Evaluating the effect of a 12-session Tabata training program on VO₂max and body composition in female workers: a randomized controlled trial

Background and Study Aim. Aerobic fitness (VO₂max) and optimal body composition are key components of health and work capacity in adult populations. Among female workers, sedentary lifestyles and poor body composition are commonly associated with reduced aerobic performance, increased obesity, and elevated cardiometabolic risk. Despite the use of various exercise interventions, their relative effectiveness in improving VO₂max and body composition in this specific group remains a subject of practical interest. This study investigated the impact of a four-week Tabata-based HIIT program on VO₂max and body composition in female workers. Materials and Methods. A randomized controlled trial was conducted with twenty female workers (mean age 35.1 ± 9.4 years) from Grit Fitness Center. Participants were divided into two groups. Ten women in the experimental group performed Tabata-based HIIT three times per week for four weeks. Ten women in the control group continued their usual routines without exercise. Aerobic capacity (VO₂max) was assessed using the Multistage Fitness Test, which involved shuttle runs at increasing speeds. Body composition was measured with the OMRON HBF-375 bioelectrical impedance analyzer, which estimates fat percentage using small electrical currents. Statistical analysis included paired and independent t-tests with a significance level of p < 0.05. Results. After the intervention, the experimental group showed significantly higher VO₂max levels compared to the control group (t(18) = 2.665, p = 0.016). Significant reductions were also observed in whole-body fat (t(18) = –5.404, p < 0.001), trunk fat (t(18) = –4.203, p < 0.001), arm fat (t(18) = –6.691, p < 0.001), total fat percentage (t(18) = –2.753, p = 0.013), and BMI (t(18) = –4.909, p < 0.001). No significant changes were found in visceral fat, resting metabolism, or leg composition (p > 0.05). Conclusions. A short Tabata-based HIIT program can improve VO₂max and reduce body fat in female workers. This approach may be effective for promoting workplace health.