ORIGINAL RESEARCH

published: 03 April 2017

doi: 10.3389/fphys.2017.00172

Functional High-Intensity Circuit

Training Improves Body Composition,
Peak Oxygen Uptake, Strength, and
Alters Certain Dimensions of Quality
of Life in Overweight Women
Billy Sperlich 1*, Birgit Wallmann-Sperlich 2, 3 , Christoph Zinner 1 , Valerie Von Stauffenberg 1 ,
Helena Losert 1 and Hans-Christer Holmberg 4, 5
1
Integrative and Experimental Exercise Science, Institute of Sport Science, University of Würzburg, Würzburg, Germany,
2
Institute of Sport Science, University of Würzburg, Würzburg, Germany, 3 Institute of Health Promotion and Clinical
Movement Science, German Sport University Cologne, Cologne, Germany, 4 School of Kinesiology, University of British
Columbia, Vancouver, BC, Canada, 5 School of Sport Sciences, University of Tromsø—Arctic University of Norway, Tromsø,
Norway

Edited by: The effects of circuit-like functional high-intensity training (CircuitHIIT ) alone or in
Luca Paolo Ardigò,
combination with high-volume low-intensity exercise (Circuitcombined ) on selected
University of Verona, Italy
cardio-respiratory and metabolic parameters, body composition, functional strength and
Reviewed by:
Beat Knechtle, the quality of life of overweight women were compared. In this single-center, two-armed
University of Zurich, Switzerland randomized, controlled study, overweight women performed 9-weeks (3 sessions·wk−1 )
Alessandro Moura Zagatto,
Universidade Estadual Paulista Júlio of either CircuitHIIT (n = 11), or Circuitcombined (n = 8). Peak oxygen uptake and
Mesquita Filho, Brazil perception of physical pain were increased to a greater extent (p < 0.05) by CircuitHIIT ,
Hassane Zouhal,
whereas Circuitcombined improved perception of general health more (p < 0.05). Both
University of Rennes 2—Upper
Brittany, France interventions lowered body mass, body-mass-index, waist-to-hip ratio, fat mass, and
*Correspondence: enhanced fat-free mass; decreased ratings of perceived exertion during submaximal
Billy Sperlich treadmill running; improved the numbers of push-ups, burpees, one-legged squats,
billy.sperlich@uni-wuerzburg.de
and 30-s skipping performed, as well as the height of counter-movement jumps; and
Specialty section: improved physical and social functioning, role of physical limitations, vitality, role of
This article was submitted to emotional limitations, and mental health to a similar extent (all p < 0.05). Either forms
Exercise Physiology,
a section of the journal
of these multi-stimulating, circuit-like, multiple-joint training can be employed to improve
Frontiers in Physiology body composition, selected variables of functional strength, and certain dimensions of
Received: 03 January 2017 quality of life in overweight women. However, CircuitHIIT improves peak oxygen uptake
Accepted: 07 March 2017
to a greater extent, but with more perception of pain, whereas Circuitcombined results in
Published: 03 April 2017
better perception of general health.
Citation:
Sperlich B, Wallmann-Sperlich B, Keywords: aerobic fitness, body composition, female, functional training, interval training, power training
Zinner C, Von Stauffenberg V,
Losert H and Holmberg H-C (2017)
Functional High-Intensity Circuit
Training Improves Body Composition,
INTRODUCTION
Peak Oxygen Uptake, Strength, and
Alters Certain Dimensions of Quality of
Programs designed to improve cardiovascular, metabolic, and psychological health have begun
Life in Overweight Women. to replace low-intensity exercise by repeated short-to-long bouts of high-intensity exercise with
Front. Physiol. 8:172. intervals of recovery [referred to as high-intensity interval training (HIIT)] (Kessler et al., 2012;
doi: 10.3389/fphys.2017.00172 Little and Francois, 2014; Elliott et al., 2015; Gielen et al., 2015; Schmitt et al., 2016). In addition

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Sperlich et al. Functional High-Intensity Circuit Training in Overweight

to allowing an unlimited number of protocols with different All were informed in detail about the design of the study,
work-to-rest ratios, order of loading and distribution of training the potential risks and benefits, before providing their written
intensity, HIIT requires less time than low-intensity-high- consent to participate. The inclusion criteria were an age of 18–
volume training, which is attractive, since lack of time appears 35 years and BMI >25 kg·m−2 ; not having engaged in routine
to be one of the major reasons for not exercising (Godin et al., exercise programs for at least 6 months prior to the study; no
1994). daily intake of medication; and completion of more than 80% of
In contrast to the traditional endurance-based HIIT, a the training sessions.
relatively novel variation also called functional training/fitness Each woman visited the laboratory once before the actual
incorporates multi-stimulating, circuit-like, multiple-joint, high- study to become comfortable performing all exercises. All
intensity training (CircuitHIIT ), and becoming of increasing procedures were conducted in accordance with the Declaration
interest to fitness enthusiasts (Buckley et al., 2015). Such of Helsinki and the protocol was pre-approved by the ethical
exercise more related to strength can improve body composition review board of the Sport Science Institute of the University of
(Sillanpää et al., 2009; Neves et al., 2017), as well as cardiovascular Würzburg.
(Shaw and Shaw, 2009; Ho et al., 2012a,b), metabolic (Schumann
et al., 2014; Neves et al., 2017) and functional fitness (Neves Overall Study Design
et al., 2017) in physically inactive individuals and, in addition, All of the women completed a 9-week intervention involving 3
at least in older individuals, certain aspects of quality of sessions of either CircuitHIIT or Circuitcombined each week. The
life (Sillanpää et al., 2012). However, with increasing exercise overall timeline of this intervention is illustrated in Figure 1.
intensity, enjoyment declines, and the excessive demands made Pre- and post-training testing included assessment of
by HIIT have been proposed to diminish intrinsic motivation and body composition, a treadmill ramp test to assess cardio-
discourage adherence to further exercise (Hardcastle et al., 2014). respiratory, and metabolic parameters, numerous tests of
Strength exercise such as CircuitHIIT , is well known to functional movement, and a questionnaire concerning quality of
elevate muscle mass and thereby potentially reduce numerous life. Baseline testing was completed during two visits at least 48 h
risk factors for cardiovascular disease (Hurley et al., 1988; apart and before assigning the women to one of the interventions.
Poehlman et al., 2000). In contrast, low-intensity endurance Post-intervention testing, also in two sessions at least 48 h apart,
exercise is known to augment plasma volume (Green et al., 1987, commenced 72 h after the final training session.
1990), muscular blood flow (Coyle, 1999), and capillary and
mitochondrial densities (Hoppeler and Weibel, 2000) thereby The Interventions
improving peak oxygen uptake (Hickson et al., 1981). Improved The 3 weekly sessions of CircuitHIIT were performed either
cardiorespiratory fitness (e.g., maximum oxygen uptake) has indoors or outdoors, while Circuitcombined involved two sessions
been associated with improved health and less premature death of the same nature and a third of low-intensity endurance
(Bouchard et al., 2015). Due to the different responses evoked, exercise targeting 65% of peak heart rate (see Table 1 for
functional strength training in the form of CircuitHIIT combined additional details). Heart rate, especially during the third session
with low-intensity endurance exercise (Circuitcombined ) may lead during weeks 1, 4, and 7, second session during weeks 2, 5, and 8
to synergistic improvements in cardio-respiratory and metabolic and weeks 3, 6 and 9 were monitored continuously (Polar M32,
parameters, body composition, functional strength and quality Polar, Oy, Finland).
of life, which, to the best of our knowledge, has not yet been
investigated in detail with respect to overweight women. Anthropometric Data and Body Composition
Accordingly, we compare here the psycho-physiological Height was measured with a folding yardstick with the subjects
responses of physically inactive women performing a multi- standing barefoot. Body fat and fat-free mass were assessed to the
stimulating, circuit-like, multiple-joint conditioning program nearest 0.1 kg with a four-electrode bio-impedance scale (Model
(CircuitHIIT ), or the same program in combination with 1609N; Tanita Corp, Tokyo, Japan) and body-mass-index (BMI;
low-intensity high-volume exercise (Circuitcombined ). On the in kg·m−2 ) then calculated. Since dehydration may affect bio-
basis of the responses discussed above, our hypothesis was impedance analysis, we instructed all women to consume 500 mL
that CircuitHIIT improves functional strength and metabolic of water 1 h before measurement. The minimal circumference
parameters as well as body composition, but may at the same between the iliac crest and rib cage was designated as the waist
time impair quality of life, whereas Circuitcombined improves circumference, the maximal protuberance of the buttocks as the
cardio-respiratory and metabolic parameters and quality of life. hip circumference, and the waist-to-hip ratio calculated. In our
laboratory setting and with repeated measurements, the error of
METHODS measurement for the waist and hip circumferences is 1.6 and
1.4 cm, respectively, in line with previous findings (Dhaliwal and
Participants Welborn, 2009).
In this single-center, two-arm randomized, controlled study, 22
women (age: 23 ± 2 years) recruited via social media platforms The Treadmill Test
and bulletins were initially assigned randomly to perform either After running for 5 min at 6 km·h−1 on a treadmill (Mercury,
CircuitHIIT (n = 11) or Circuitcombined; (n = 8), but three women h/p/Cosmos Sports & Medical GmbH, Nussdorf-Traunstein,
in the latter group had to withdraw due to time constraints. Germany), the submaximal heart rate, oxygen uptake, respiratory

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Sperlich et al. Functional High-Intensity Circuit Training in Overweight

FIGURE 1 | The timeline and main outcome variables of this study.

exchange ratio, blood lactate concentration, and perceived Bolzano, Italy) separated by a 1-min rest period, with the best of
exertion were all assessed. Thereafter, the speed was increased the three being subjected to further analysis. In the same testing
by 1 km·h−1 each minute until exhaustion for determination device, the number of times each woman could skip rope within
of the peak values of these same parameters (Kuipers et al., a 30-s period was recorded.
2003). Throughout the testing, oxygen uptake, respiratory
exchange ratio and heart rate were monitored with an open Assessment of Quality of Life
circuit breath-by-breath gas and volume analyzer (Metamax 3B, Prior to baseline testing and again before post-testing, all of
Cortex, Leipzig, Germany), employing standard algorithms to the women completed the German version of the health-related
compensate for the delay between oxygen consumption and quality of life questionnaire (SF-36), which has been shown to
generation of the signal. be valid and reliable (Bullinger et al., 1995). This questionnaire
All respiratory data and heart rates were averaged over 30- assesses general health, physical functioning, mental health,
s intervals. The oxygen uptake at 6 km·h−1 was considered to social functioning, vitality, bodily pain, and the roles of physical
be an indicator of running economy, as described elsewhere and emotional limitations, with higher scores (0–100) reflecting
(Barnes and Kilding, 2015). The oxygen uptake during the last better quality of life.
30 s of the test was considered to be maximal if (a) this uptake
increased <1.0 mL min−1 kg−1 with elevated power output, (b)
the respiratory exchange ratio was >1.10, and/or (c) the heart rate
Statistical Analyses
All data were confirmed to be normally distributed by the
was within 5% of the age-predicted maximum. In all cases, at least
Kolmogorov-Smirnov test, so that no transformation was
two of these three criteria were met.
required. Repeated-measures ANOVA [time-point (pre- or
Both after running for 5 min at 6 km·h−1 and at the point of
post-exercise) × group (CircuitHIIT or Circuitcombined )] was
exertion, blood was collected from the right earlobe for analysis
performed for each outcome variable, with an alpha of p <
of lactate (Lactate Pro 2, Arkray KDK, Kyoto, Japan). With this
0.05 being considered statistically significant and indicated by ∗ .
device and in our laboratory setting, the routinely measured
In addition, the values obtained were evaluated by calculating
coefficient of variation in repeated measures for blood lactate at
the effect size partial eta-square (η2p ). The means and standard
rest is 0.07 and 0.04, 0.11, 0.07, 0.06 when running at 70, 80,
deviations (SD) for all data sets were calculated and all statistical
90, and 95% of peak heart rate, respectively. At the same time
tests carried out in the SPSS 22.0 software package for Microsoft.
as blood sampling, the rating of perceived exertion (RPE) was
The smallest worthwhile effect was defined as the smallest Cohen
assessed employing the 6–20-point Borg scale (Borg, 1970).
change in the mean, i.e., 0.2 times the SD of the between-subject
Testing Functional Strength baseline values for all participants (Batterham and Hopkins,
During all tests of functional strength (separated by 3-min 2006). Chances of benefit and harm were assessed qualitatively as
intervals of recovery) the women were asked to perform as follows: <1% almost certainly none, 1–5% very unlikely, 5–25%
many push-ups, leg-levers, burpees, and one-legged squats as unlikely, 25–75% possibly, 75–95% likely, 95–99% very likely,
they could. >99% almost certainly (Hopkins, 2002).

Counter-Movement Jump and 30-s RESULTS

Skipping
The explosive strength of the leg muscles was examined utilizing The women in the CircuitHIIT and Circuitcombined groups
three counter-movement jumps (OptoJump, MicroGate, completed 89 ± 5 and 90 ± 6% of the planned training sessions,

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Sperlich et al. Functional High-Intensity Circuit Training in Overweight

TABLE 1 | Details of the 9-week CircuitHIIT and Circuitcombined training interventions.

Week Session CircuitHIIT Circuitcombined

1, 4, 7 1 6 series of 6 series of
- 30-s burpees + 30-s recovery - 30-s burpees + 30-s recovery
- 30-s skipping + 30-s recovery - 30-s skipping + 30-s recovery
- 30-s pull-ups + 30-s recovery - 30-s pull-ups + 30-s recovery
- 30-s 1-legged squats + 30-s recovery - 30-s 1-legged squats + 30-s recovery
- 30-s leg levers + 30-s recovery - 30-s leg levers + 30-s recovery
- 30-s push-ups + 30-s recovery - 30-s push-ups + 30-s recovery
7-min Shuttle run 7-min Shuttle run
2 3 series of 3 series of
- 30-s run/burpees +30-s recovery - 30-s run/burpees +30-s recovery
- 30-s burpees + 30-s leg levers - 30-s burpees + 30-s leg levers
- 60-s lunges + 1-min isometric squat - 60-s lunges + 1-min isometric squat
- 45-s rows + 1-min recovery - 45-s rows + 1-min recovery
- 8x20-s burpees/plank + 10-s recovery - 8x20-s burpees/plank + 10-s recovery
3 5 series of 4 series of
- 30-s burpees + 30-s recovery - 10-min jogging + 5-min walking
- 30-s 1-legged squats + 30-s recovery
- 30-s push-ups + 30-s recovery
- 30-s crunches + 30-s recovery

2, 5, 8 1 3 series of 3 series of
- 45-s lunges/sprints + 30-s recovery - 45-s lunges/sprints + 30-s recovery
- 45-s isometric squat + 30-s recovery - 45-s isometric squat + 30-s recovery
- 60-s 1-legged squats + 30-s recovery - 60-s 1-legged squats + 30-s recovery
- 45-s side lunges/sprints + 30-s recovery - 45-s side lunges/sprints + 30-s recovery
- 45-s isometric sumo squat + 30-s recovery - 45-s isometric sumo squat + 30-s recovery
- 45-s pushups + 30-s rows + 30-s recovery - 45-s pushups + 30-s rows + 30-s recovery
- 30-s plank+30-s skipping + 30-s recovery 30-s plank+30-s skipping + 30-s recovery
2 10 series of 4 series of
- 20-s isometric pull-up/push-up + 40-s run + 30-s - 10-min jogging + 5-min walking
recovery
- 30-s squats/squat jumps + 30-s run + 30-s
recovery
3 series of
- 45-s rows + 45-s burpees + 3x 30-s lunges +
30-s run + 30-s recovery
- 60-s leg levers + 30-s recovery
3 3 series of 10 series of
- 60-s burpees/run + 30-s recovery - 20-s isometric pull-up/push-up + 40-s run + 30-
- 30-s inchworms/lunges s recovery 30-s squats/squat jumps + 30-s run +
5 series of 30-s recovery
- 60-s run + 30-s recovery 3 series of
- 45-s rows + 45-s burpees 3x 30-s lunges + 30-s
run + 30-s recovery
60-s leg levers + 30-s recovery

3, 6, 9 1 2 series of 2 series of
- 60-s jump squats + 30-s recovery - 60-s jump squats + 30-s recovery
- 60-s isometric squat + 30-s recovery - 60-s isometric squat + 30-s recovery
- 60-s burpees + 30-s recovery - 60-s burpees + 30-s recovery
- 60-s 1-legged squats + 30-s recovery - 60-s 1-legged squats + 30-s recovery
- 60-s iron mikes + 30-s recovery - 60-s iron mikes + 30-s recovery
- 60-s skipping run + 30-s recovery - 60-s skipping run + 30-s recovery
10-min Shuttle run 10-min Shuttle run
2 3 series of 3 series of
- 60-s pull-ups + 30-s recovery - 20-min jogging + 10-min walking
- 60-s jump rope + 30-s recovery
- 60-s push-ups + 30-s recovery
- 60-s leg levers + 30-s recovery
- 60-s rows + 30-s recovery
- 60-s burpees + 30-s recovery
800-m run

(Continued)

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Sperlich et al. Functional High-Intensity Circuit Training in Overweight

TABLE 1 | Continued

Week Session CircuitHIIT Circuitcombined

3 3 series 3 series of
- 30-s jumping jacks + 30-s recovery - 60-s pull-ups + 30-s recovery
- Skipping + 30-s recovery - 60-s jump rope + 30-s recovery
- Squats + 30-s recovery - 60-s push-ups + 30-s recovery
- 3-min burpees + 30-s recovery - 60-s leg levers + 30-s recovery
- 30-s plank + 30-s lunges + 30-s recovery - 60-s rows + 30-s recovery
15-min run - 60-s burpees + 30-s recovery
800-m run

respectively. Their pre- and post-values with statistical analysis Numerous investigations have focused on the effect of HIIT
are documented in Tables 2–5. on parameters of cardio-respiratory fitness including VO2peak
Body mass, body-mass index, waist-to-hip ratio and fat mass (Stoggl and Sperlich, 2014; Schmitt et al., 2016; Zinner
declined and fat-free mass increased to the same extent in both et al., 2016). Since this value limits ATP production via
groups (Table 2). oxidative phosphorylation and is thus strongly associated with
Ratings of perceived exertion following either intervention cardiorespiratory fitness, as well as general health and premature
were lower than at baseline. Peak oxygen uptake improved death, it is frequently utilized as an integrative indicator of
to a greater extent following CircuitHIIT than Circuitcombined cardiopulmonary fitness (Bassett and Howley, 2000; Bouchard
(Table 3). et al., 2015). Here, peak oxygen uptake was improved after 9
The number of push-ups, burpees, one-legged squats and 30- weeks with 3 weekly sessions of either CircuitHIIT (10.1%) or
s skipping, as well as the counter-movement jumping height Circuitcombined (4.4%). The overall greater response of VO2peak
improved after both CircuitHIIT and Circuitcombined , with no to high-intensity exercise can be explained by better central
differences between these groups (Table 3). The number of leg- adaptation, including augmented plasma and blood volumes
levers was improved to a greater extent by CircuitHIIT than (Convertino et al., 1980; Green et al., 1987; Graham et al., 2016)
Circuitcombined (Table 4). with elevated stroke volume (Green et al., 1990; Goodman et al.,
Physical and social functioning, vitality, role of emotional 2005).
limitations and mental health improved following both From this point of view, we may conclude that three sessions
CircuitHIIT and Circuitcombined (Table 5). However, perception of CircuitHIIT enhance VO2peak more effectively than two
of physical pain was higher only after CircuitHIIT and perception sessions of CircuitHIIT and one session of low-intensity exercise
of general health was enhanced only by Circuitcombined . (Circuitcombined ).
The CircuitHIIT participants performed primarily resistance
training (i.e., squats, lunges, push-ups, etc.) in combination with
DISCUSSION repeated sprints, with very little rest between these exercises.
Although this regimen was more related to strength, the women
The major findings of this comparison of several psycho- enhanced their cardiorespiratory fitness (i.e., oxygen uptake)
physiological responses of overweight women to 9 weeks of either to an extent similar to that observed with earlier circuit-based
CircuitHIIT or Circuitcombined were as follows: exercise (Gettman et al., 1982; Beckham and Earnest, 2000). A
7–12% increase in peak oxygen uptake following 4–12 weeks of
(1) With CircuitHIIT , perception of physical pain and peak
body weight circuit training is consistent with previous reports
oxygen uptake both rose to a greater extent.
(Gettman et al., 1982; McRae et al., 2012). However, our present
(2) Perception of general health was improved more by
observations reveal that 3 weekly sessions of CircuitHIIT improve
Circuitcombined .
peak oxygen uptake in a time-effective manner.
(3) Both interventions caused the following changes to a similar
Circuitcombined consisted of two of the weekly CircuitHIIT
degree:
sessions and an additional weekly session of high-volume
- lowering of body mass, body-mass index, waist-to-hip exercise (60–105 min at approximately 65% of peak oxygen
ratio, and fat mass and increase in fat-free mass; uptake). In the case of well-trained endurance athletes a
- decreased ratings of perceived exertion during submaximal combination of HIIT and high-volume low-intensity exercise
treadmill running; might be more beneficial than either alone, since a) low-
- improvements in the number of push-ups, burpees, one- intensity endurance exercise (<2 mM blood lactate or ∼55–
legged squats, and 30-s skipping, as well as counter- 85% peak heart rate) allows the body to recover sufficiently
movement jump height; and b) excess HIIT may exert a negative impact on the
- improvements in physical and social functioning, role of autonomic nervous system (Chwalbinska-Moneta et al., 1998;
physical limitations, vitality, role of emotional limitations Esteve-Lanao et al., 2007). Although the combination of low-
and mental health. volume, high-intensity exercise and high-volume, low-intensity

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Sperlich et al. Functional High-Intensity Circuit Training in Overweight

TABLE 2 | Anthropometric values (means ± SD) for the women in the CircuitHIIT and Circuitcombined groups before and after the intervention.

Parameter Intervention Before After p(T)/p(T ×G) η2p (T)/η2p (T × G) F Mean Qualitative
effecta ± 90% CIb inference

Body mass [kg] CircuitHIIT 79.7 ± 7.5 77.7 ± 8.2 0.02* 0.243 6.41 −2.0 ± 2.1 Likely positive
Circuitcombined 83.0 ± 10.5 82.5 ± 11.0 0.121 0.116 2.62
Body mass index [kg·m−2 ] CircuitHIIT 28.1 ± 2.7 27.3 ± 2.8 0.015* 0.263 7.12 −2.0 ± 2.1 Likely positive
Circuitcombined 28.3 ± 3.3 28.1 ± 3.2 0.124 0.114 2.58
Waist-to-hip ratio CircuitHIIT 0.80 ± 0.06 0.75 ± 0.05 0.003** 0.359 11.2 −5.1 ± 4.6 Unclear
Circuitcombined 0.79 ± 0.03 0.78 ± 0.04 0.340 0.046 0.956
Fat mass [kg] CircuitHIIT 40.0 ± 4.9 38.1 ± 5.6 0.002** 0.401 13.4 −2.5 ± 3.9 Likely positive
Circuitcombined 40.2 ± 4.8 39.2 ± 5.6 0.240 0.068 1.47
Fat free mass [%] CircuitHIIT 26.5 ± 2.4 27.4 ± 2.6 0.003** 0.359 11.2 1.6 ± 2.9 Likely positive
Circuitcombined 26.4 ± 2.0 26.9 ± 2.5 0.340 0.046 0.956

HIIT, high-intensity interval training; p, probability; ηp2 , effect size partial eta-square; T, global effect of time; G, global effect of group; T × G, global effect of Time × Group; F, degrees of
freedom.
*P < 0.05, **P < 0.01 for the differences between groups.
a Refers to Circuit
HIIT minus Circuitcombined .
b ± 90% CI: add or subtract this number from the mean effect to obtain the 90% confidence intervals for the true difference.

TABLE 3 | Cardio-respiratory and metabolic values and perceived exertion (means ± SD) of the women in the CircuitHIIT and Circuitcombined groups
before and after the intervention.

Intervention Before After p(T)/p(T × G) η2p (T)/η2p (T × G) F Mean Qualitative

effecta ± 90% CIb inference

VALUES AT A SUBMAXIMAL RUNNING SPEED OF 6 KM·H−1

Heart rate [bpm] CircuitHIIT 166 ± 18 160 ± 18 0.087 0.140 3.250 −2.3 ± 4.4 Likely positive
Circuitcombined 167 ± 14 165 ± 12 0.424 0.032 0.665
Oxygen uptake [ml·min−1 ] CircuitHIIT 2,070 ± 206 2,110 ± 141 0.742 0.006 0.112 3.4 ± 6.8 Likely positive
Circuitcombined 2,130 ± 311 2,110 ± 304 0.391 0.039 0.770
Respiratory exchange ratio CircuitHIIT 0.93 ± 0.09 0.91 ± 0.10 0.136 0.113 2.430 2.5 ± 8.3 Unclear
Circuitcombined 0.94 ± 0.10 0.89 ± 0.07 0.556 0.019 0.359
Blood lactate concentration CircuitHIIT 4.4 ± 2.0 3.1 ± 1.2 0.017 0.265 6.850 −25.3 ± 17.7 Very likely
[mmol·L−1 ] Circuitcombined 4.0 ± 2.3 3.7 ± 1.7 0.088 0.146 3.25 positive

Ratings of perceived CircuitHIIT 12.0 ± 1.6 9.5 ± 2.0 <0.001*** 0.683 36.6 −7.6 ± 11.5 Likely positive
exertion [a.u.] Circuitcombined 13.1 ± 2.0 11.1 ± 1.9 0.510 0.026 0.452
PEAK VALUES AT THE POINT OF EXERTION
Maximal oxygen uptake CircuitHIIT 2,630 ± 297 2,900 ± 298 <0.001*** 0.612 30.0 5.8 ± 4.9 Very likely
[ml·min−1 ] Circuitcombined 2,560 ± 348 2,670 ± 398 0.038* 0.207 4.95 positive

Respiratory exchange ratio CircuitHIIT 1.23 ± 0.08 1.17 ± 0.08 0.102 0.134 2.95 −2.4 ± 7.6 Unclear
Circuitcombined 1.18 ± 0.09 1.15 ± 0.07 0.591 0.016 0.299
Blood lactate concentration CircuitHIIT 7.0 ± 2.1 8.0 ± 2.8 0.645 0.011 0.220 26.5 ± 37.4 Likely positive
[mmol·L−1 ] Circuitcombined 7.0 ± 2.2 6.5 ± 2.5 0.128 0.118 2.54
Ratings of perceived CircuitHIIT 18.2 ± 1.5 17.9 ± 2.2 0.396 0.038 0.755 0.9 ± 9.2 Unclear
exertion [a.u.] Circuitcombined 17.8 ± 1.8 17.3 ± 1.6 0.801 0.003 0.065

HIIT, high-intensity interval training; p, probability; ηp2 , effect size partial eta-square; T, global effect of time; G, global effect of group; T × G, global effect of Time × Group; F, degrees of
freedom; a.u, arbitrary units.
*P < 0.05, ***P < 0.001 for the differences between groups.
a Refers to Circuit
HIIT minus Circuitcombined .
b ± 90% CI: add or subtract this number from the mean effect to obtain the 90% confidence intervals for the true difference.

exercise (so-called polarized intensity distribution) led to training together with high-volume low-intensity exercise
greater improvements in selected endurance values for elite (Circuitcombined ).
endurance athletes (Stöggl and Sperlich, 2015), our present In the current investigation, the women in the CircuitHIIT
findings indicate that this is not the case for overweight group perceived more pain, with no change in perception of
women performing multi-stimulating, circuit-like, multiple-joint general health. High-intensity strength training with eccentric

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Sperlich et al. Functional High-Intensity Circuit Training in Overweight

TABLE 4 | Funtional performance (means ± SD) of the women in the CircuitHIIT and Circuitcombined groups before and after the intervention.

Parameter Intervention Before After p(T)/p(T × G) η2p (T)/η2p (T × G) F Mean Qualitative

effecta ± 90% CIb inference

Push-ups [n] CircuitHIIT 7.5 ± 3.6 19.6 ± 4.2 <0.001*** 0.869 119 −23.2 ± 47.8 Unclear
Circuitcombined 4.3 ± 4.0 17.4 ± 6.1 0.663 0.011 0.196
Leg-levers [n] CircuitHIIT 15.7 ± 11.0 58.5 ± 22.3 <0.001*** 0.754 55.0 120.4 , 84.5 Likely positive
Circuitcombined 15.9 ± 8.0 28.3 ± 6.5 0.001*** 0.480 16.6
Burpees [n] CircuitHIIT 9.2 ± 3.7 24.9 ± 9.9 <0.001*** 0.753 57.8 −28.0 ± 33.6 Likely negative
Circuitcombined 7.0 ± 2.7 27.6 ± 10.8 0.321 0.052 1.04
1-Legged squats [n] CircuitHIIT 18.0 ± 8.2 36.9 ± 10.1 <0.001*** 0.868 125 −32.7 ± 24.6 Very likely negative
Circuitcombined 13.7 ± 5.9 39.9 ± 9.4 0.086 0.147 3.28
Counter-movement CircuitHIIT 23.8 ± 7.0 28.3 ± 7.2 0.017* 0.253 6.79 16.4 , 16.8 Likely positive
jump [cm] Circuitcombined 24.8 ± 5.1 25.3 ± 3.2 0.050 0.178 4.33
30-s Skipping [n] CircuitHIIT 84.0 ± 32.2 116 ± 8.3 <0.001*** 0.679 38.0 −19.0 ± 25.1 Likely negative
Circuitcombined 76.6 ± 21.9 136 ± 37.0 0.074 0.167 3.60

HIIT, high-intensity interval training; p, probability; ηp2 , effect size partial eta-square; T, global effect of time; G, global effect of group; T × G, global effect of Time × Group; F, degrees of
freedom.
*P< 0.05, ***P<0.001 for the differences between groups.
a Refers to the Circuit
HIIT minus Circuitcombined .
b ± 90% CI: add or subtract this number from the mean effect to obtain the 90% confidence intervals for the true difference.

TABLE 5 | Quality of Life (arbitrary units, means ± SD) for the women in the CircuitHIIT and Circuitcombined groups before and after the intervention.

Dimension Intervention Before After p(T)/p(T ×G) η2p (T)/η2p (T × G) F Mean Qualitative
effecta ± 90% CIb inference

Physical functioning CircuitHIIT 94 ± 5.5 98 ± 3 0.008** 0.317 8.82 −7.6 ± 10.4 Likely negative
Circuitcombined 87 ± 14 97 ± 4 0.228 0.075 1.55
Role of physical CircuitHIIT 100 ± 0 98 ± 8 0.439 0.032 0.624 0.3 ± 16.1 Unclear
limitations Circuitcombined 95 ± 16 93 ± 17 0.970 0.000 0.001
Pain CircuitHIIT 96 ± 9 74 ± 19 0.008** 0.320 8.93 −24.5 ± 14.3 Very likely negative
Circuitcombined 91 ± 19 90 ± 17 0.016* 0.270 7.04
Perception of general CircuitHIIT 74 ± 15 74 ± 18 0.039* 0.206 4.94 −23.1 ± 16.3 Very likely negative
health Circuitcombined 66 ± 18 83 ± 17 0.037* 0.210 5.05
Vitality CircuitHIIT 58 ± 13 66 ± 10 0.001** 0.427 14.2 −11.7 ± 17.4 Likely negative
Circuitcombined 49 ± 14 63 ± 13 0.336 0.049 0.975
Social functioning CircuitHIIT 77 ± 18 94 ± 10 0.009** 0.306 8.38 18.0 ± 19.8 Likely positive
Circuitcombined 91 ± 10 96 ± 8 0.130 0.116 2.50
Role of emotional CircuitHIIT 73 ± 29 91 ± 22 0.015* 0.273 7.14 3.0 ± 42.0 Unclear
limitations Circuitcombined 77 ± 39 93 ± 21 0.909 0.001 0.014
Mental health CircuitHIIT 72 ± 14 76 ± 11 0.013* 0.285 7.57 −8.0 ± 12.4 Likely negative
Circuitcombined 68 ± 11 79 ± 12 0.222 0.078 1.60

HIIT, high-intensity interval training; p, probability; ηp2 , effect size partial eta-square; T, global effect of time; G, global effect of group; T × G, global effect of Time × Group; F, degrees of
freedom.
*P < 0.05, **P < 0.01 for the difference between groups.
a Refers to Circuit
HIIT minus Circuitcombined .
b ± 90% CI: add or subtract this number from the mean effect to obtain the 90% confidence intervals for the true difference.

components such as those involved in multi-stimulating, circuit- 20% (Weisenthal et al., 2014), but none of the women in either
like, multiple-joint training induces muscle soreness. Although of our groups mentioned any injury. However, elevated pain
in general in adults, perception of muscle pain is attenuated in connection with HIIT may discourage untrained individuals
as training proceeds, (Levinger et al., 2007), the women from performing regular physical activity (Hardcastle et al., 2014;
in the CircuitHIIT group perceived more pain after the 9- Del Vecchio et al., 2015), although previous studies showed
week intervention. The injury rate associated with multi- no effect of high-intensity exercise on perceived pain in female
stimulating, circuit-like, multiple-joint training is approximately patients (Schmitt et al., 2016). Further studies are needed to

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Sperlich et al. Functional High-Intensity Circuit Training in Overweight

clarify the effect of high-intensity training, especially short- composition, selected parameters of functional strength,
and long-term, on perceived pain. However, CircuitHIIT and and certain dimensions of quality of life in overweight women.
Circuitcombined induced improvements in several dimensions of Moreover, CircuitHIIT improves peak oxygen uptake, which is
quality of life, which are perhaps the most important reasons associated with improved health and less risk for premature
to continue training. To summarize, in the present investigation death (Bouchard et al., 2015), in less training time, but with more
Circuitcombined appears to have augmented certain aspects of perception of pain. More pain could, in turn, diminish pleasure
quality of life somewhat more, because there was no enhanced and, thereby, the motivation to continue a program of exercise
perception of pain. (Hardcastle et al., 2014).
Circuitcombined appears to improve perception of general
Limitations health to a greater extent than CircuitHIIT and, if this is the goal,
This study was not designed specifically to assess improvements Circuitcombined seems to be the method of choice.
in body composition, but rather to compare the responses of
cardio-respiratory and metabolic parameters, body composition,
functional strength and quality of life to CircuitHIIT and CONCLUSION
CircuitCombined . Although we instructed our participants not to
Nine weeks of multi-stimulating, circuit-like, multiple-joint
alter their eating habits, we cannot exclude the possibility that
training involving either CircuitHIIT or Circuitcombined improved
some nonetheless altered their nutritional intake. Since the study
the body composition, selected variables of functional strength
was relatively time-consuming, we did not ask the women to
and certain dimensions of quality of life in overweight women.
maintain nutritional diaries as well.
CircuitHIIT also improved peak oxygen uptake, but with more
Since CircuitHIIT and CircuitCombined can be designed in very
perception of pain. Circuitcombined appears to improve perception
many different ways, we cannot be certain that the exercise
of general health to a greater extent than CircuitHIIT .
described here is superior to other protocols. Nor can we
generalize the responses observed to other populations, such as
men, younger, and older individuals, or those with greater fitness. AUTHOR CONTRIBUTIONS
Practical Implications BS, BWS, CZ, VVS, HL, HCH designed and approved the
Depending on the training goal, both CircuitHIIT and methods, analyzed data, and assisted in manuscript writting. BS,
Circuitcombined achieve potent improvements in body VVS, HL, CZ performed data collection.

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