Effectiveness and feasibility of a 12-week Zoom-delivered home-based exercise programme for university students during COVID-19: a quasi-experimental pre–post study

Background During COVID, many Physical Educational (PE) programmes were put on hold. However, to allow students to graduate, and to keep them fit and healthy, home-based exercise (HBE) programmes were needed. Objectives This study measured the effectiveness and feasibility of a 12-week HBE programme delivered via Zoom at an international college in Thailand. The course was held eight times each trimester for nearly two years with up to 25 participants on each course. Methods The study used a one-group pre–post quasi-experimental design. Once a week for nine weeks, participants performed a 45-minute workout of calisthenics and light weights in class, and another 45-minute videoed workout as homework. The volume and intensity of the workouts were progressively increased. There was a pre-test (Week 2) and a post-test (Week 12). The tests consisted of four physical fitness (PF) items: Sit-ups, Push-ups (maximum repetitions in one minute); Squats (maximum repetitions in two minutes); The Plank (number of seconds to exhaustion or a maximum of 120 seconds). The self-reported data [N=841] were analysed via SPSS. Results All four test items showed a 30% or more improvement in performance. The results were very statistically significant ( p < .001). For example, for squats for females [N=464], the pre-test mean was 46.4 ± 14.2 and the post test was 60.9 ± 13.8. Effect sizes were large to very large ( d = 0.59–1.09). Conclusions In this study, HBE was associated with significant improvements in PF. However, causality is limited by the single-group design and self-report measures. Of note, programmes which combine live coaching, motivational mini-lectures, and varied calisthenics may increase adherence and improve PF. Future studies should test which components drive effect.