Effects of 12-Week Tabata Training on Selected Health-Related Fitness Component in Healthy Untrained Students from Malaysia

The study aims to examine the effect of Tabata training on body composition and selected health-related fitness component in healthy untrained university students.

Forty male (n = 19) and female (n = 21) students from National Defence University of Malaysia were randomly assigned to the Tabata training group (T) and control group (CON). T group involved Tabata training three times per week for 12 weeks.

Body fat percentage significantly reduced (P < 0.05) and muscle mass significantly increased (P < 0.01) in the T group among female participants after 12 weeks of intervention. In addition, female participants in the T group showed a significant improvement in abdominal muscular endurance (P < 0.01), lower limb muscular endurance (P < 0.05) and cardiovascular endurance (P < 0.01). However, no significant improvement was detected on body weight (P = 0.102), BMI (P = 0.525), waist hip ratio (WHR) (P = 0.637), visceral fat (P = 0.543), muscle mass (P = 0.057) and selected health-related fitness, 1-min sit up (P = 0.145) and1-min squat (P = 0.983) among male participants when compared to the control group.

Therefore, 12 weeks of Tabata training program has beneficial effects on reducing body fat percentage, increasing muscle mass and improving the abdominal muscular endurance, lower limb muscular endurance and cardiovascular endurance among female untrained university students. The data from this study suggest that 12 weeks of Tabata training program may be suitable to promote increased physical activity and overall health among female university students.