A Comparison of High-intensity Interval Training Protocols on Health and Fitness

Recently, it has been demonstrated that multimodal high-intensity interval training (MM-HIIT) (utilizing resistance-based and functional movements) can produce similar aerobic adaptations compared to high-intensity interval training (HIIT) using rowing but with greater muscle performance in females. In addition, HIIT has been shown to be more enjoyable than continuous training, and this may lead to enhanced self-efficacy and increased physical activity. To the investigators\' knowledge, however, the cardiometabolic effects (blood pressure, abdominal/visceral fat, blood sugar, blood lipids/fats) of MM-HIIT have not been reported. The investigators aim to compare MM-HIIT with HIIT using a traditional aerobic fitness exercise (rowing) for the degree of cardiometabolic, physical performance (strength, endurance, power), and psychosocial (self-efficacy and enjoyment) adaptations. They will also determined sustained effects of the intervention by completing a 9-month follow-up.