Fast Fitness: comparing a 7-minute high-intensity interval training vs. walking for cardio-metabolic health in overweight women

Fast Fitness: comparing a 7-minute high-intensity interval training vs. walking for cardio-metabolic health in overweight women | Research Square window.SnipcartSettings = { analytics: { enabled: false } }; (function() { var accessVector = localStorage.getItem('access_vector') || ''; window.dataLayer = window.dataLayer || []; if (accessVector) { window.dataLayer.push({ user: { profile: { profileInfo: { snid: accessVector } } } }); } })(); (function(w,d,s,l,i){w[l]=w[l]||[];w[l].push({'gtm.start':new Date().getTime(),event:'gtm.js'});var f=d.getElementsByTagName(s)[0],j=d.createElement(s),dl=l!='dataLayer'?'&l='+l:'';j.async=true;j.src='https://www.googletagmanager.com/gtm.js?id='+i+dl;f.parentNode.insertBefore(j,f);})(window,document,'script','dataLayer','GTM-K279D39R'); Browse Preprints In Review Journals COVID-19 Preprints AJE Video Bytes Research Tools Research Promotion AJE Professional Editing AJE Rubriq About Preprint Platform In Review Editorial Policies Our Team Advisory Board Help Center Sign In Submit a Preprint Cite Share Download PDF Research Article Fast Fitness: comparing a 7-minute high-intensity interval training vs. walking for cardio-metabolic health in overweight women Volga Hovsepian, Nakisa Soltani, Sayyed Mohammad Marandi, Maryam Yazdi, and 2 more This is a preprint; it has not been peer reviewed by a journal. https://doi.org/ 10.21203/rs.3.rs-7349224/v1 This work is licensed under a CC BY 4.0 License Status: Posted Version 1 posted You are reading this latest preprint version Abstract Purpose This study aimed to compare the effects of a brief, low-volume, high-intensity interval training (HIIT) regimen utilizing bodyweight exercises with moderate-intensity continuous training (MICT), specifically conventional walking, on cardio-metabolic risk factors in overweight or obese women. methods In this randomized controlled trial, 33 female university staff members aged 25 to 60 years were assigned to one of three groups: a 7-minute HIIT group (7minG), performing circuit training six days per week; a walking group (WG), engaging in moderate-intensity walking thrice weekly; and a control group (CG), which continued their habitual lifestyle. Cardio-metabolic parameters were assessed before and after the intervention period. Results Participants in the 7minG exhibited significant improvements in resting heart rate (RHR) ( P = 0.008), maximal oxygen uptake (VO₂ max ) ( P = 0.006), systolic blood pressure(SBP) ( P = 0.001), and handgrip strength(HGS) ( P = 0.042). The WG showed notable increases in high-density lipoprotein cholesterol (HDL-C) ( P = 0.032), LDL/HDL cholesterol ratio ( P = 0.012), and VO₂ max ( P = 0.050). When directly compared, the WG demonstrated superior reductions in fasting blood glucose ( P = 0.035) and two-hour postprandial glucose levels ( P = 0.037). No other between-group differences reached statistical significance. Conclusion Both a succinct 7-minute HIIT protocol and moderate-intensity walking elicited significant cardio-metabolic improvements among overweight women. Although walking conferred greater benefits regarding glucose regulation, the time-efficient HIIT approach represents a viable alternative for enhancing cardiovascular health in populations constrained by limited exercise time. 7- minute workout high intensity interval training(HIIT) moderate intensity continuous training(MICT) cardio-metabolic risk factors overweight and obese women Figures Figure 1 Introduction Excess body weight and obesity result from an imbalance between energy intake and expenditure. In 2015, it was estimated that 2.3 billion people worldwide were overweight, with 700 million classified as obese. The World Health Organization (WHO) has identified this phenomenon as a global epidemic, termed "globesity," which continues to rise steadily due to poor dietary habits and physical inactivity. This pressing public health concern is strongly associated with the increasing prevalence of cardiovascular diseases and represents one of the leading causes of mortality globally ( 1 ). Health-related complications of obesity arise from excess adiposity, metabolic dysfunction, and increased biomechanical stress on the body. Associated risk factors, including elevated triglyceride levels, hypertension, and hyperglycemia, contribute significantly to these adverse health outcomes. Effective management of these risk factors is essential for reducing the incidence of cardio-metabolic diseases and preventing premature mortality. ( 2 ). Regular exercise constitutes a fundamental component of a healthy lifestyle. Available evidence indicates that, in most cases, the benefits of regular exercise surpass those of clinical drug interventions ( 3 ). The release of myokines into the bloodstream during regular aerobic exercise plays a significant role in promoting cardiovascular health, regulating glucose homeostasis, and preventing disease ( 4 ). Low levels of physical activity and poor cardiorespiratory fitness are directly associated with adverse cardio-metabolic health outcomes and increased all-cause mortality ( 5 ). Numerous studies have demonstrated that regular exercise confers significant metabolic benefits, representing a cost-effective intervention characterized by minimal adverse effects and notable immunomodulatory properties ( 6 – 9 ). Maintaining cardiorespiratory, musculoskeletal, and neuro-motor health and fitness necessitates adherence to a structured exercise regimen with prescribed intensity and duration. Recommended guidelines suggest either moderate-intensity exercise, performed at 46–63% of maximal oxygen uptake for a total of 150 minutes per week, with sessions lasting 30 to 60 minutes, or vigorous-intensity exercise, conducted at 64–90% of maximal oxygen uptake for 75 minutes per week, with session durations ranging from 20 to 60 minutes ( 10 ). The American College of Sports Medicine (ACSM) has issued guidelines to promote a healthy lifestyle, recommending at least 30 minutes of moderate-intensity aerobic exercise on five days per week or a total of 20 minutes of vigorous-intensity aerobic exercise on three days per week. Additionally, it is advised to perform 8 to 10 exercises targeting the major muscle groups, focusing on muscular strength and endurance, at least two days per week ( 11 ). The accumulation of these minutes allows brief bouts of physical activity to collectively meet the recommended exercise guidelines. However, such recommendations may pose challenges for individuals with demanding schedules and could entail costs, such as gym membership fees. Additional barriers to exercise adherence include limited accessibility, adverse weather conditions, occupational demands, safety concerns, lack of equipment, and low motivation, among others ( 12 – 14 ). These barriers prevent approximately 19% of women, 26% of men, and 20% of adolescents in the United States from meeting the physical activity guidelines established by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) ( 11 ). One of the primary barriers to engaging in physical activity is a lack of time. Recognizing these constraints is crucial for developing strategies to overcome them and promoting regular exercise that meets the recommended guidelines. Such strategies may include alternative forms of physical activity, such as jogging, cycling, or performing bodyweight exercises at home, which do not require gym attendance ( 15 , 16 ). Over the past decade, high-intensity interval training (HIIT) has been shown to produce effects on individuals' health that are comparable to or greater than those of continuous exercise modalities such as jogging or cycling. Specifically, HIIT has demonstrated efficacy in reducing heart rate, blood pressure, blood glucose, and lipid levels, as well as arterial stiffness ( 6 , 13 , 17 , 18 ). Most high-intensity interval training (HIIT) protocols require approximately 10 to 15 minutes of exercise to be effective, whereas continuous aerobic exercises typically necessitate at least 30 to 60 minutes. Many HIIT programs involve the use of equipment, either at home or in a gym setting. Therefore, HIIT protocols that do not require equipment or gym access represent a practical alternative. One such option is the 7-minute workout, a form of bodyweight HIIT exercise that eliminates the need for any equipment. This protocol is particularly suitable for individuals with limited time who cannot attend a gym. Furthermore, exercise regimens that combine resistance and aerobic training, such as this one, are more effective in improving cardio-metabolic risk factors than volume-matched high-intensity cycling protocols ( 14 ). The acute effects of a 7-minute exercise protocol were compared with those of a high-intensity interval training (HIIT) protocol, demonstrating that the HIIT group exhibited higher peak VO₂, heart rate, and rate of perceived exertion (RPE)in [21]. Research on the efficacy of this exercise modality in middle-aged individuals with overweight or obesity and its impact on cardiovascular risk factors remains limited. This study evaluated the effects of a daily 7-minute low-volume HIIT bodyweight circuit training compared to a 30-minute moderate-intensity continuous training (MICT), performed three times per week, on cardiorespiratory fitness and lipid profile parameters in healthy overweight or obese female staff at the university. The study hypothesized that the 7-minute workout would elicit comparable improvements in cardiorespiratory fitness and lipid profile variables relative to the 30-minute walking protocol. The findings may offer valuable insights for designing effective and practical exercise interventions tailored for individuals with time constraints and low motivation to engage in prolonged workouts. Materials and Methods This randomized control clinical trial, coded (IRCT20210213050340N1), is run following the Declaration of Helsinki and approved by the Research Ethics Committee of the Isfahan University of Medical Sciences and Health Services (IR.ARI.MUI.REC.1401.038), Isfahan, Iran. 33 healthy adult overweight or obese women (BMI 25–35 kg/m²), aged between 25 and 60 years, with predominantly sedentary lifestyles, participated in this study. Participants were female university employees who had not engaged in any regular exercise for at least six months before the study. Following screening, eligible participants were randomly assigned using permuted block randomization (block sizes ranging from 3 to 12) generated via the "block rand" package in R software version 3.6.2 to one of three groups (n = 11 each): The low-volume high-intensity exercise group (7minG), prescribed a daily 7-minute bodyweight circuit training protocol. The moderate-intensity walking group (WG), prescribed traditional walking sessions lasting 30 minutes, three times per week. The control group (CG), instructed to continue their usual lifestyle without any exercise intervention. Exclusion criteria comprised non-sedentary behavior, adherence to special diets, alcohol consumption, and the presence of chronic diseases requiring medication. All participants were fully informed about the study procedures and potential risks, and provided written informed consent prior to enrollment. The primary objective was to evaluate the efficacy of a time-efficient 7-minute bodyweight circuit training program compared to a traditional 30-minute moderate-intensity walking regimen on improving cardiorespiratory fitness and lipid profile parameters, with comparisons made against a non-intervention control group. The findings are expected to have significant implications for developing accessible, effective exercise interventions tailored for overweight or obese women with low activity levels. Low Volume High Intensity Body Weight Exercise Participants in the 7minG group were instructed to perform a 7-minute circuit training: 12 body-weight exercises ( 11 ). The circuit training protocol consisted of a sequence of lower-body, upper-body, and core exercises designed to prevent excessive strain on any single muscle group. The exercises were performed in the following order: ( 1 ) jumping jacks, ( 2 ) wall sits, ( 3 ) push-ups, ( 4 ) abdominal crunches, ( 5 ) step-ups on a 40 cm platform, ( 6 ) squats, ( 7 ) triceps dips on the step, ( 8 ) planks, ( 9 ) high knees, ( 10 ) lunges, ( 11 ) modified push-ups with rotation (in which one hand rotates to point toward the ceiling after the concentric phase and then returns to the mat), and ( 12 ) side planks. Each exercise lasted for 30 seconds, with training intensity maintained between 14 and 16 on the Borg Rating of Perceived Exertion scale ( 19 ). After a 10-second rest, participants prepared for the next exercise (Fig. 1 ). Current recommendations for physical activity include either 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week ( 10 ). With a total work-to-rest time ratio of 2:1, which supports maintaining a healthy lifestyle, this study aimed to reduce total exercise time to 90 and 42 minutes per week, respectively, while keeping the same ratio. The training program was conducted five days per week, consisting of home-based sessions and one supervised session at the university gym under the guidance of an exercise physiology specialist. During HIIT sessions, exercise intensity was monitored using a heart rate monitor. Home-based exercises were supervised remotely through video calls and text messages. Participants were instructed to avoid engaging in any other exercise programs or dietary interventions. High-volume Moderate-Intensity Exercise Participants in the walking group (WG) performed 30-minute moderate-intensity walking sessions three days per week at 40–60% of their maximum heart rate (HR max ) within the university gym. HR max was estimated using the age-predicted formula (HR max = 220 – age) and tracked by a heart rate monitor watch (Polar FT4 Electro Oy, Kempele, Finland). Training sessions were remotely supervised through video calls and text messages, with direct, in-person supervision by an exercise physiology specialist once weekly at the university gym. Participants were instructed not to engage in any other exercise regimen or make any dietary modifications. Control group The control group was advised to maintain their usual daily activities without any additional physical activity or dietary changes. They were monitored remotely once weekly via video calls and text messages. Pre-post intervention measurements All measurements were conducted at baseline (five days before the first training session) and following eight weeks of exercise training (approximately 24 hours after the final session) in a controlled laboratory environment with standard air conditioning. Cardiorespiratory fitness measurements Aerobic fitness and maximal oxygen uptake (VO₂max) were assessed using the modified Bruce treadmill protocol ( 20 ). RHR, SBP, and diastolic blood pressure (DBP) were measured using a digital monitor (Omron MX3, Omron Healthcare, UK) following a 45-minute rest period in a semi-seated position. Muscular strength was assessed via HGS using a dynamometer (Baseline, Masan 630, Korea). Anthropometric and body composition assessment Standing height and body weight were measured to the nearest 0.1 cm and 0.1 kg, respectively, using a calibrated stadiometer (SECA 220, Hamburg, Germany). Body mass index (BMI) was calculated as weight in kilograms divided by height in meters squared (kg/m²). Hip and waist circumferences were measured with a standard metric tape measure. Waist circumference (WC) was recorded at the narrowest point of the torso or the midpoint between the iliac crest and the lowest rib. Hip circumference (HC) was measured at the widest part of the hips while participants stood wearing light clothing. [19]. The waist-to-hip ratio (WHR) was obtained as well. Blood analyses To minimize the influence of circadian variation on the results, blood samples were collected between 7:00 and 8:00 a.m. on both pre- and post-intervention testing days. A 10 mL blood sample was drawn from an antecubital vein and allowed to clot in tubes for 15 minutes. The samples were then centrifuged to separate serum, which was aliquoted and stored at − 80°C until analysis. Serum concentrations of high-density lipoprotein (HDL), low-density lipoprotein (LDL), triglycerides (TG), total cholesterol, fasting blood sugar (FBS), and two-hour postprandial glucose (2hPPG) were measured using photometric methods with an Auto analyzer (Alpha-Classic, Tehran, Iran). Statistical Analyses A sample size calculation was performed using the formula proposed for parallel-design randomized controlled trials, targeting comparisons of post-intervention means in VO₂ max, SBP, high-density lipoprotein cholesterol (HDL), total cholesterol, body mass index (BMI), and HbA1c. With a significance level of α = 0.05, 80% power, and a standardized effect size ranging from 1.19 to 2.52, a minimum of 11 participants per group was required. Quantitative data are presented as mean ± standard deviation (SD). The normality of variables was assessed using the Shapiro-Wilk test and Quantile-Quantile plots. Within-group changes were evaluated by paired-sample t-tests, supplemented by the bootstrap method when assumptions of normality were violated. Between-group comparisons were conducted using analysis of covariance (ANCOVA), adjusting for baseline values. Post hoc pairwise differences were examined with the Bonferroni correction. Statistical significance was set at p < 0.05. All analyses were performed using SPSS version 23 (IBM SPSS Inc., Chicago, IL, USA). Graphical representations were generated with Graph Pad Prism (version 8.4.3, Graph Pad Software Inc., La Jolla, CA, USA). Appropriate statistical methods were employed to assess within- and between-group differences to determine the most effective exercise intervention to improve overall health outcomes in overweight or obese women. The results of this study have important implications for designing practical and effective exercise programs tailored for overweight or obese women with low physical activity levels. Findings All participant data were analyzed according to the intention-to-treat principle. Of the 33 enrolled participants, five (15%) did not complete the intervention. There were no statistically significant differences among the three groups in terms of age (mean ± SD: 7minG, 42.36 ± 9.74; WG, 44.5 ± 6.39; CG, 48.0 ± 8.44 years; P = 0.350) or body mass index (BMI) (7minG, 28.07 ± 3.86; WG, 27.73 ± 2.8; CG, 25.16 ± 2.79) at baseline. A comprehensive summary of baseline and post-intervention outcomes is presented in Table 1 . Table 1 Post-training results in 3 groups of participants. 7 min workout (n = 11) Walking (n = 8) control (n = 9) pre post P pre post P pre post P Weight (kg) 68.13 ± 8.87 67.07 ± 8.34 0.08 67.66 ± 5.94 67.0 ± 6.49 0.37 63.76 ± 8.78 63.89 ± 9.47 0.71 BMI (kg/m 2 ) 28.07 ± 3.86 27.61 ± 3.7 0.08 27.73 ± 2.8 27.46 ± 2.93 0.37 25.16 ± 2.79 25.21 ± 3.06 0.74 WC (cm) 82.09 ± 6.49 80.36 ± 6.89 0.01 83.63 ± 4.37 81.94 ± 3.03 0.11 85.78 ± 10.47 86.22 ± 10.58 0.48 HC (cm) 106.59 ± 8.43 103.77 ± 9.35 0.03 104.69 ± 7.31 104.44 ± 8.19 0.74 104.28 ± 6.88 104.89 ± 7.08 0.003 WHR 0.77 ± 0.05 0.77 ± 0.06 0.64 0.8 ± 0.07 0.78 ± 0.06 0.09 0.82 ± 0.07 0.83 ± 0.08 0.41 FBS (mg/dl) 97.18 ± 31.33 96.55 ± 17.7 0.84 87.50 ± 3.34 86.0 ± 5.37 0.42 89.11 ± 7.24 90.44 ± 6.46 0.15 2hPPG (mg/dl) 106.18 ± 33.55 105.73 ± 24.91 0.86 96 ± 9.02 90.38 ± 9.21 0.18 101.22 ± 13.23 102.67 ± 11.55 0.34 CHOL (mg/dl) 188.46 ± 38.97 192.4 ± 41.88 0.56 176.88 ± 24.71 180.63 ± 20.85 0.60 177.78 ± 19.54 178.11 ± 20.85 0.71 TG (mg/dl) 107.64 ± 33.04 111.46 ± 29.03 0.55 125.38 ± 84.34 120.88 ± 70.30 0.59 104.89 ± 41.6 105.78 ± 41.38 0.32 LDL (mg/dl) 108.73 ± 25.73 101.64 ± 27.61 0.17 96.25 ± 19.51 87.88 ± 16.06 0.11 93.67 ± 14.14 94.67 ± 13.14 0.36 HDL (mg/dl) 48.36 ± 9.88 48.36 ± 9.84 1.0 47.25 ± 7 49.75 ± 7.15 0.03 53.78 ± 9.92 55.22 ± 9.5 0.18 LDL/HDL 2.30 ± 0.58 2.12 ± 0.44 0.19 2.06 ± .44 1.79 ± 0.36 0.01 1.8 ± 0.43 1.76 ± 0.37 0.37 CHOL/HDL 3.96 ± 0.75 4.02 ± 0.52 0.71 3.81 ± 0.55 3.7 ± 0.50 0.24 3.37 ± 0.55 3.28 ± 0.48 0.14 RHR (min) 77.34 ± 10.3 70.36 ± 8.61 0.008 77.88 ± 14.58 73.5 ± 11.36 0.35 74.89 ± 7.94 75.56 ± 8.31 0.36 Vo 2max (ml/kg/min) 32.86 ± 5.61 36.51 ± 5.71 0.006 31.57 ± 4.39 37.14 ± 8.83 0.05 30.32 ± 4.86 30.22 ± 4.91 0.48 SBP (mmHg) 119.73 ± 11.93 108.55 ± 10.93 0.001 112.63 ± 5.58 109 ± 10.83 0.38 115.89 ± 12.63 115 ± 11.47 0.26 DBP (mmHg) 71.18 ± 8.89 68.27 ± 5.58 0.28 68.5 ± 5.32 69 ± 7.54 0.76 74.44 ± 8.78 74.11 ± 9.27 0.56 HGS (kg) 27.55 ± 5.18 31.09 ± 4.02 0.04 30.63 ± 4.37 32.63 ± 3.26 0.188 24.78 ± 5.56 25.22 ± 5.52 0.36 Data are reported as means ± SD, p ≤ 0.05. BMI: body mass index; WC: waist circumference; WHR: waist-to-hip ratio; HC: hip circumference; FBS: fasting blood sugar; 2hPPG: two hours postprandial Glucose; ChOL: cholesterol; TG: triglyceride; LDL: low-density lipoprotein; HDL; high-density lipoprotein; RHR: resting heart rate; SBP: systolic blood pressure; DBP: diastolic blood pressure; HGS: hand grip strength As shown in Table 2 , analysis of covariance (ANCOVA) revealed that reductions in fasting blood sugar (FBS) (-1.50 ± 4.69 vs. -0.64 ± 14.92, P = 0.035) and two-hour postprandial glucose (2hPPG) (-5.63 ± 11.48 vs. -0.45 ± 9.25, P = 0.037) were significantly greater in the walking group (WG) compared to the 7-minute workout group (7minG). The decrease in hip circumference (HC) tended to be more pronounced in the 7minG than in the WG (-2.82 ± 3.12 vs. -0.25 ± 1.98; P = 0.057), although this difference was marginally non-significant. No other significant differences were observed in outcome changes between the two exercise groups ( P > 0.05), Table 2 . Post-intervention RHR ( P = 0.017) and SBP ( P = 0.047) were significantly lower in the 7minG compared to the control group (CG). Additionally, the 7minG demonstrated significantly higher post-intervention cholesterol to HDL ratio ( P = 0.028) and HGS ( P = 0.021) relative to CG. The reduction in hip circumference was also greater in the 7minG versus the CG ( P = 0.006). Furthermore, improvements in Bruce treadmill test duration (1.23 ± 1.18 minutes; P = 0.014) and maximal oxygen uptake (VO₂ max ; 5.55 ± 5.10 mL/kg/min; P = 0.010) were significantly greater in the WG compared to the CG. Reductions in 2hPPG ( P = 0.030) and (LDL) cholesterol ( P = 0.049) were also significantly more pronounced in the WG than in the CG. Table 2 Between-group mean differences (MDs) for the intervention groups 7 min VS Walking 7 min VS Control Walking VS Control MD P MD P MD P Obesity-induced cardio-metabolic risk factors Weight -0.39 ± 2.869 0.657 -1.18 ± 1.959 0.103 -0.79 ± 2.337 0.329 BMI -0.19 ± 1.194 0.599 -0.49 ± 0.905 0.128 -0.3 ± 0.99 0.352 WC -0.94 ± 3.18 1.0 -0.23 ± 2.675 0.068 -2.2 ± 3.018 0.114 HC -2.66 ± 3.515 0.057 -3.55 ± 2.91 .006* -0.88 ± 3.309 1.0 WHR 0.02 ± 0.046 0.189 -0.01 ± 0.0537 0.591 -0.03 ± 0.048 0.079 FBS 5.12 ± 7.178 0.035* 1.58 ± 4.816 0.396 -3.54 ± 6.492 0.105 2hPPG 7.98 ± 9.759 0.037* -0.53 ± 7.944 1.0 -8.51 ± 9.108 0.03* CHOL 2.78 ± 31.512 0.754 6.03 ± 22.256 0.454 3.26 ± 19.14 0.617 TG 5.31 ± 24.881 0.502 3.4 ± 17.539 0.585 -1.916 ± 17.58 0.748 LDL 3.38 ± 20.161 0.596 -5.57 ± 14.442 0.289 -8.94 ± 11.661 0.049* HDL -2.38 ± 6.199 0.235 -2.03 ± 4.638 0.253 0.35 ± 4.443 0.811 LDL/HDL 0.16 ± 0.302 0.134 0.01 ± 0.229 0.879 -0.15 ± 0.24 0.099 CHOL/HDL 0.22 ± 0.415 0.135 0.34 ± 0.342 0.028* 0.12 ± 0.366 0.344 Cardiovascular and health-related outcomes RHR -2.81 ± 12.163 0.483 -6.79 ± 6.1 0.017* -3.98 ± 10.356 0.483 Vo 2max -2.05 ± 5.399 0.662 3.5 ± 4.536 0.117 5.55 ± 5.103 0.010* SBP -5.69 ± 12.578 0.44 -9.28 ± 10.107 .047* -3.59 ± 11.538 1.0 DBP -2.49 ± 9.566 0.419 -3.69 ± 6.872 0.17 -1.21 ± 7.389 0.654 HGS 4.2 ± 4.808 1.0 4.12 ± 3.951 .021* 3.69 ± 4.869 0.096 *Significant at 0.05 level. P values extracted from ANCOVA adjusted for baseline values; the bootstrap method was used in the case of departure from normality or homogeneity of variances. Pairwise comparisons were performed by the Bonferroni method. MD: mean difference. MBI: body mass index; WC: waist circumference; WHR: waist-to-hip ratio; HC: hip circumference; FBS: fasting blood sugar; 2hPPG: two hours postprandial Glucose; CHOL: cholesterol; TG: triglyceride; LDL: low-density lipoprotein; HDL; high-density lipoprotein; RHR: resting heart rate; SBP: systolic blood pressure; DBP: diastolic blood pressure; HG: hand grip strength Discussion The primary aim of this study was to compare the efficacy of a daily 7-minute low-volume, high-intensity bodyweight exercise program with that of a high-volume, moderate-intensity walking regimen performed three times per week, in mitigating obesity-related cardio-metabolic risk factors and cardiovascular parameters. Current physical activity guidelines recommend either 150 minutes per week of moderate-intensity exercise or 75 minutes per week of vigorous-intensity exercise, maintaining a time ratio of 2:1 to promote a healthy lifestyle. In consideration of these recommendations, this study sought to evaluate the effects of reduced total exercise durations of 90 minutes and 42 minutes per week, respectively, while preserving the same ratio. The findings indicate: ( 1 ) significant improvements in WC, HC, VO₂ max , RHR, SBP, and HGS, demonstrating the partial efficacy of the brief high-intensity protocol; ( 2 ) superior effectiveness of the high-volume moderate-intensity exercise in enhancing glycemic control and lipid profile parameters; and ( 3 ) no significant differences between the two exercise modalities concerning changes in body composition and cardiorespiratory fitness indices. It is noteworthy that most previously reported HIIT protocols have been conducted using treadmills and cycle ergometers, whereas the current study employed a bodyweight circuit, offering a practical alternative that requires no equipment. ( 21 – 26 ). Compared to the present study, the duration, implementation protocols, and exercise equipment utilized in existing research vary considerably. Most studies report average session durations ranging from 17 to 40 minutes. The findings of Previous studies have demonstrated beneficial effects of exercise on various cardiovascular parameters, including blood pressure, insulin sensitivity, cardiorespiratory fitness, norepinephrine levels, nitrate-to-nitrite ratio, endothelin-1 concentration, pulse wave velocity, heart rate recovery, VO₂ max , ejection fraction, flow-mediated dilation, and reductions in triglyceride levels( 18 , 21 – 23 , 25 – 27 ). In the present study, a bodyweight high-intensity interval training (HIIT) protocol was implemented without the use of any equipment, limited to just seven minutes of daily activity. The brevity of this exercise regimen makes it particularly appealing for individuals with limited time who still aim to meet the American College of Sports Medicine’s (ACSM) resistance training guidelines, thereby attaining cardio-metabolic benefits. Among the most practical outcomes of this study are the post-intervention improvements observed in cardiovascular-related factors within the home-based exercise group, including: ( 1 ) reductions in SBP and RHR, ( 2 ) favorable changes in adiposity distribution, and ( 3 ) increases in VO₂ max and HGS, despite the brief, seven-minute duration of the exercise. There is substantial evidence linking hypertension to increased cardiovascular morbidity and mortality, underscoring the clinical relevance of these findings( 28 ). Participating in physical activity is a non-pharmacological approach to improving BP( 29 ). In this study, it is revealed that daily 7-minute HIIT can decrease the BP in overweight and obese low-active women. Two weeks of high-intensity interval training (HIIT), consisting of 4–6 sets of Wingate exercise with 4–5 minutes of recovery between trials, has been shown to reduce blood pressure in obese populations. Proposed physiological mechanisms underlying this reduction include adaptations in vascular function and an increase in arterial diameter following physical activity [32]. In the present study, comparisons between the groups revealed no significant differences between the high- and low-intensity exercise modalities. Consistent with this, most existing research reports no significant differences in improvements in cardiovascular parameters or body composition between HIIT and MICT protocols. ( 30 – 32 ). In this study, RHR significantly decreased following the 7-minute workout, with no significant differences observed between the post-intervention RHR values of the two exercise modalities. These findings are consistent with those of [37]. Whole-body HIIT has been shown to improve cardiovascular autonomic function in individuals with low physical activity levels. A lower RHR is associated with reduced risk of cardiovascular disease (CVD) and mortality. ( 33 ). The mechanisms involved in decreasing RHR after HIIT or MICT might be a reduction of sympathetic tone and an increase in the vagal tone ( 27 ). Notably, the potential mechanism of cardio-protection might increase the vagal tone ( 34 ). In the present study, the 7-minute workout resulted in a significant improvement in HGS, which can be attributed to the bodyweight resistance exercises performed by this group. It is well established that muscular strength and cardiorespiratory fitness are strongly associated with positive health outcomes( 35 ). Some studies showed HGS correlated to VO 2max in CAD patients( 36 ), bone mineral density( 37 ), and respiratory muscle strength( 38 ). HGS is also correlated with lower extremity strength and sarcopenia ( 39 ), so it seems that this short-duration workout can probably be useful to prevent the muscular atrophy and disability related to it. The adaptive response to an exercise modality is influenced by factors such as exercise type, duration, intensity, frequency, and the rest interval between sessions. Greater improvements in VO₂ max have been reported following HIIT, particularly among individuals with sedentary lifestyles and cardio-metabolic conditions ( 30 , 32 ). In this study, both exercise groups demonstrated significant improvements in VO₂ max ; However, the effects observed following the 7-minute workout were more pronounced. In this context, according to [34], increased mitochondrial functionality, which enhances aerobic capacity, alongside improvements in cardiovascular and muscular strength, represents the primary adaptations elicited by both MICT and HIIT. The activation of mitochondrial biogenesis pathways following a single session of either MICT or HIIT indicates that these training protocols possess comparable capacities to enhance aerobic fitness, irrespective of differences in exercise intensity ( 40 ). Following volume-matched interventions, both MICT and HIIT enhance aerobic capacity through distinct physiological pathways, resulting in increased mitochondrial content without significant differences in mitochondrial functionality. Notably, the greater release of reactive oxygen species associated with low-volume, high-intensity exercise modalities is implicated in promoting these aerobic adaptations ( 16 ). In the present study, a significant improvement in glucose metabolism was observed in the moderate-intensity WG compared to the 7minG. Contrary to these findings, a meta-analysis reported substantial effects of MICT on improving HbA1c levels, but found no significant differences in FBS between MICT and HIIT modalities. Regarding lipid profiles, improvements were noted through a reduction in the LDL/HDL ratio in the WG; however, no significant differences were detected between the two exercise interventions. These results align with evidence indicating that lipid profile changes are similarly influenced by both MICT and HIIT ( 32 , 41 ). Factors related to the intensity and duration of exercise training modalities play a crucial role in modulating both glycemic control and lipid profile status ( 12 , 13 ). Exercise-induced muscle contractions stimulate the release of the myokine interleukin-6 (IL-6), which activates anti-inflammatory pathways as well as energy recruitment mechanisms. This process enhances glycolysis and lipolysis, thereby increasing the availability of fuels to meet the heightened metabolic demands during physical activity ( 42 ). Further in-depth studies investigating the underlying cellular and molecular pathways are warranted to elucidate the precise mechanisms responsible for these observed physiological adaptations. Such research would enhance our understanding of how different exercise modalities regulate metabolic and cardiovascular health at the cellular level. Given that the daily 7-minute exercise modality is home-based, equipment-free, and time-efficient, it represents a safe and practical intervention for individuals experiencing cardiovascular morbidities related to low physical activity levels. The findings of this study indicate that both the high-intensity 7-minute workout and the moderate-intensity walking regimen are beneficial for the studied population. Nonetheless, further research involving larger and more diverse cohorts is necessary to confirm these findings and to enhance their generalizability across broader populations. Strengths and Limitations This study’s primary strength lies in its direct comparison between a high-intensity, daily 7-minute exercise protocol and a moderate-intensity walking program. The 7-minute exercise modality is especially noteworthy for being home-based, equipment-free, and time-efficient, allowing it to be performed flexibly throughout the day and in various settings, such as the workplace. This feature makes it particularly accessible for individuals with health conditions that preclude engagement in prolonged physical activity. However, several limitations should be acknowledged. First, the relatively small sample size limits the statistical power and generalizability of the findings; larger cohorts would likely yield more robust and precise results. Second, the study included only participants of the same gender, restricting the ability to generalize findings across sexes and to explore gender-specific adaptations to high-intensity interval training (HIIT) or moderate-intensity continuous training (MICT). Third, the use of the subjective Borg Rating of Perceived Exertion (PRE) scale to determine exercise intensity in the walking group may have introduced variability, as individual perceptions of effort can differ. Future studies should consider employing objective measures (e.g., heart rate monitoring or metabolic equivalents) to standardize exercise intensity across participants. Moreover, further research with larger, more diverse populations and enhanced methodological rigor is warranted to confirm and expand upon these findings. Conclusion Both high- and low-volume exercise strategies elicited improvements in metabolic and cardiorespiratory variables over an eight-week intervention period. Considering the weekly exercise duration (90 minutes for moderate-intensity continuous training MICT versus 42 minutes for the 7-minute high-intensity interval training HIIT), the brief daily 7-minute HIIT protocol appears to offer greater promise in enhancing cardiorespiratory outcomes. The observed average improvements in cardiorespiratory parameters suggest that daily, low-volume, multi-joint, high-intensity bodyweight training can effectively promote post-exercise cardio-metabolic benefits. Although some effects were not statistically significant across both exercise groups, the findings support the potential of this brief, home-based, equipment-free exercise modality in mitigating obesity-associated morbidities and mortalities. Declarations Disclosure Statement The authors report there are no competing interests to declare. Funding This research was supported by the Isfahan University of Medical Sciences (Grant Number: 240107). Author Contribution V. H. and N. S. conceived and designed the study. V. H. and N. S. developed the theoretical framework and performed the experiments. M.Y. contributed to data analysis and interpretation. N.E., S.M., and R.K. supervised the project. V.H. wrote the initial manuscript draft, with support from N.S. All authors discussed the results, contributed to manuscript revisions, and approved the final version before submission. Acknowledgments The authors gratefully acknowledge the participants of this study for their valuable time and dedication. References Jiang SZ, Lu W, Zong XF, Ruan HY, Liu Y. Obesity and hypertension. Experimental and therapeutic medicine. 2016;12(4):2395–9. Guo F, Garvey WT. Cardiometabolic disease risk in metabolically healthy and unhealthy obesity: stability of metabolic health status in adults. Obesity. 2016;24(2):516–25. Gabriel BM, Zierath JR. The limits of exercise physiology: from performance to health. Cell metabolism. 2017;25(5):1000–11. 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Effects of high-intensity aerobic interval training vs. moderate exercise on hemodynamic, metabolic and neuro-humoral abnormalities of young normotensive women at high familial risk for hypertension. Hypertension Research. 2010;33(8):836–43. Ciolac EG, Bocchi EA, Greve JM, Guimarães GV. Heart rate response to exercise and cardiorespiratory fitness of young women at high familial risk for hypertension: effects of interval vs continuous training. European Journal of Cardiovascular Prevention & Rehabilitation. 2011;18(6):824–30. Elmer DJ, Laird RH, Barberio MD, Pascoe DD. Inflammatory, lipid, and body composition responses to interval training or moderate aerobic training. European journal of applied physiology. 2016;116:601–9. Rossow L, Yan H, Fahs CA, Ranadive SM, Agiovlasitis S, Wilund KR, et al. Postexercise hypotension in an endurance-trained population of men and women following high-intensity interval and steady-state cycling. American journal of hypertension. 2010;23(4):358–67. Rynders CA, Weltman JY, Jiang B, Breton M, Patrie J, Barrett EJ, et al. Effects of exercise intensity on postprandial improvement in glucose disposal and insulin sensitivity in prediabetic adults. The Journal of Clinical Endocrinology & Metabolism. 2014;99(1):220–8. Heydari M, Boutcher YN, Boutcher SH. High-intensity intermittent exercise and cardiovascular and autonomic function. Clinical autonomic research. 2013;23:57–65. Lewington S. Prospective studies collaboration. Age-specific relevance of usual blood pressure to vascular mortality: a meta-analysis of individual data for one million adults in 61 prospective studies. Lancet. 2002;360:1903–13. Cornelissen VA, Smart NA. Exercise training for blood pressure: a systematic review and meta-analysis. Journal of the American heart association. 2013;2(1):e004473. Weston KS, Wisløff U, Coombes JS. High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis. British journal of sports medicine. 2014;48(16):1227–34. Wewege M, Van Den Berg R, Ward R, Keech A. The effects of high-intensity interval training vs. moderate‐intensity continuous training on body composition in overweight and obese adults: a systematic review and meta‐analysis. Obesity Reviews. 2017;18(6):635–46. Maturana FM, Martus P, Zipfel S, NIE AM. Effectiveness of HIIE versus MICT in improving cardiometabolic risk factors in health and disease: a meta-analysis. Medicine & Science in Sports & Exercise. 2021;53(3):559–73. Saxena A, Minton D, Lee D-c, Sui X, Fayad R, Lavie CJ, et al., editors. Protective role of resting heart rate on all-cause and cardiovascular disease mortality. Mayo Clinic Proceedings; 2013: Elsevier. Gourine A, Gourine AV. Neural mechanisms of cardioprotection. Physiology. 2014;29(2):133–40. Ortega FB, Silventoinen K, Tynelius P, Rasmussen F. Muscular strength in male adolescents and premature death: cohort study of one million participants. Bmj. 2012;345:e7279. Thomaes T, Thomis M, Onkelinx S, Goetschalckx K, Fagard R, Cornelissen V, et al. Muscular strength and diameter as determinants of aerobic power and aerobic power response to exercise training in CAD patients. Acta cardiologica. 2012;67(4):399–406. Sutter T, Toumi H, Valery A, El Hage R, Pinti A, Lespessailles E. Relationships between muscle mass, strength and regional bone mineral density in young men. PloS one. 2019;14(3):e0213681. Peterson SJ, Park J, Zellner HK, Moss OA, Welch A, Sclamberg J, et al. Relationship between respiratory muscle strength, handgrip strength, and muscle mass in hospitalized patients. Journal of Parenteral and Enteral Nutrition. 2020;44(5):831–6. Giampaoli S, Ferrucci L, Cecchi F, Lo Noce C, Poce A, Dima F, et al. Hand-grip strength predicts incident disability in non-disabled older men. Age and ageing. 1999;28(3):283–8. Metcalfe RS, Koumanov F, Ruffino JS, Stokes KA, Holman GD, Thompson D, et al. Physiological and molecular responses to an acute bout of reduced-exertion high-intensity interval training (REHIT). European journal of applied physiology. 2015;115:2321–34. Wood G, Murrell A, Van Der Touw T, Smart N. HIIT is not superior to MICT in altering blood lipids: a systematic review and meta-analysis. BMJ open sport & exercise medicine. 2019;5(1):e000647. Reihmane D, Dela F. Interleukin-6: possible biological roles during exercise. European journal of sport science. 2014;14(3):242–50. Additional Declarations No competing interests reported. Cite Share Download PDF Status: Posted Version 1 posted You are reading this latest preprint version Research Square lets you share your work early, gain feedback from the community, and start making changes to your manuscript prior to peer review in a journal. As a division of Research Square Company, we’re committed to making research communication faster, fairer, and more useful. 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1","display":"","copyAsset":false,"role":"figure","size":160945,"visible":true,"origin":"","legend":"\u003cp\u003e\u003cstrong\u003eExercise training interventions’ differences: \u003c/strong\u003eThe exercise training protocol differences are presented in this figure, including the type, volume, duration, frequency, and intensity of both protocols\u003c/p\u003e","description":"","filename":"floatimage1.png","url":"https://assets-eu.researchsquare.com/files/rs-7349224/v1/2f5489307c860890f35e820a.png"},{"id":96068876,"identity":"7ee320b0-371c-48ad-8108-8357d2eceb66","added_by":"auto","created_at":"2025-11-17 09:40:09","extension":"pdf","order_by":0,"title":"","display":"","copyAsset":false,"role":"manuscript-pdf","size":1101620,"visible":true,"origin":"","legend":"","description":"","filename":"manuscript.pdf","url":"https://assets-eu.researchsquare.com/files/rs-7349224/v1/3cb01cf5-96c3-4179-b825-d4128aa31fa9.pdf"}],"financialInterests":"No competing interests reported.","formattedTitle":"Fast Fitness: comparing a 7-minute high-intensity interval training vs. walking for cardio-metabolic health in overweight women","fulltext":[{"header":"Introduction","content":"\u003cp\u003eExcess body weight and obesity result from an imbalance between energy intake and expenditure. In 2015, it was estimated that 2.3\u0026nbsp;billion people worldwide were overweight, with 700\u0026nbsp;million classified as obese. The World Health Organization (WHO) has identified this phenomenon as a global epidemic, termed \"globesity,\" which continues to rise steadily due to poor dietary habits and physical inactivity. This pressing public health concern is strongly associated with the increasing prevalence of cardiovascular diseases and represents one of the leading causes of mortality globally (\u003cspan citationid=\"CR1\" class=\"CitationRef\"\u003e1\u003c/span\u003e).\u003c/p\u003e\u003cp\u003eHealth-related complications of obesity arise from excess adiposity, metabolic dysfunction, and increased biomechanical stress on the body. Associated risk factors, including elevated triglyceride levels, hypertension, and hyperglycemia, contribute significantly to these adverse health outcomes. Effective management of these risk factors is essential for reducing the incidence of cardio-metabolic diseases and preventing premature mortality. (\u003cspan citationid=\"CR2\" class=\"CitationRef\"\u003e2\u003c/span\u003e).\u003c/p\u003e\u003cp\u003eRegular exercise constitutes a fundamental component of a healthy lifestyle. Available evidence indicates that, in most cases, the benefits of regular exercise surpass those of clinical drug interventions (\u003cspan citationid=\"CR3\" class=\"CitationRef\"\u003e3\u003c/span\u003e). The release of myokines into the bloodstream during regular aerobic exercise plays a significant role in promoting cardiovascular health, regulating glucose homeostasis, and preventing disease (\u003cspan citationid=\"CR4\" class=\"CitationRef\"\u003e4\u003c/span\u003e). Low levels of physical activity and poor cardiorespiratory fitness are directly associated with adverse cardio-metabolic health outcomes and increased all-cause mortality (\u003cspan citationid=\"CR5\" class=\"CitationRef\"\u003e5\u003c/span\u003e). Numerous studies have demonstrated that regular exercise confers significant metabolic benefits, representing a cost-effective intervention characterized by minimal adverse effects and notable immunomodulatory properties (\u003cspan additionalcitationids=\"CR7 CR8\" citationid=\"CR6\" class=\"CitationRef\"\u003e6\u003c/span\u003e\u0026ndash;\u003cspan citationid=\"CR9\" class=\"CitationRef\"\u003e9\u003c/span\u003e).\u003c/p\u003e\u003cp\u003eMaintaining cardiorespiratory, musculoskeletal, and neuro-motor health and fitness necessitates adherence to a structured exercise regimen with prescribed intensity and duration. Recommended guidelines suggest either moderate-intensity exercise, performed at 46\u0026ndash;63% of maximal oxygen uptake for a total of 150 minutes per week, with sessions lasting 30 to 60 minutes, or vigorous-intensity exercise, conducted at 64\u0026ndash;90% of maximal oxygen uptake for 75 minutes per week, with session durations ranging from 20 to 60 minutes (\u003cspan citationid=\"CR10\" class=\"CitationRef\"\u003e10\u003c/span\u003e). The American College of Sports Medicine (ACSM) has issued guidelines to promote a healthy lifestyle, recommending at least 30 minutes of moderate-intensity aerobic exercise on five days per week or a total of 20 minutes of vigorous-intensity aerobic exercise on three days per week. Additionally, it is advised to perform 8 to 10 exercises targeting the major muscle groups, focusing on muscular strength and endurance, at least two days per week (\u003cspan citationid=\"CR11\" class=\"CitationRef\"\u003e11\u003c/span\u003e). The accumulation of these minutes allows brief bouts of physical activity to collectively meet the recommended exercise guidelines. However, such recommendations may pose challenges for individuals with demanding schedules and could entail costs, such as gym membership fees. Additional barriers to exercise adherence include limited accessibility, adverse weather conditions, occupational demands, safety concerns, lack of equipment, and low motivation, among others (\u003cspan additionalcitationids=\"CR13\" citationid=\"CR12\" class=\"CitationRef\"\u003e12\u003c/span\u003e\u0026ndash;\u003cspan citationid=\"CR14\" class=\"CitationRef\"\u003e14\u003c/span\u003e). These barriers prevent approximately 19% of women, 26% of men, and 20% of adolescents in the United States from meeting the physical activity guidelines established by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA) (\u003cspan citationid=\"CR11\" class=\"CitationRef\"\u003e11\u003c/span\u003e).\u003c/p\u003e\u003cp\u003eOne of the primary barriers to engaging in physical activity is a lack of time. Recognizing these constraints is crucial for developing strategies to overcome them and promoting regular exercise that meets the recommended guidelines. Such strategies may include alternative forms of physical activity, such as jogging, cycling, or performing bodyweight exercises at home, which do not require gym attendance (\u003cspan citationid=\"CR15\" class=\"CitationRef\"\u003e15\u003c/span\u003e, \u003cspan citationid=\"CR16\" class=\"CitationRef\"\u003e16\u003c/span\u003e). Over the past decade, high-intensity interval training (HIIT) has been shown to produce effects on individuals' health that are comparable to or greater than those of continuous exercise modalities such as jogging or cycling. Specifically, HIIT has demonstrated efficacy in reducing heart rate, blood pressure, blood glucose, and lipid levels, as well as arterial stiffness (\u003cspan citationid=\"CR6\" class=\"CitationRef\"\u003e6\u003c/span\u003e, \u003cspan citationid=\"CR13\" class=\"CitationRef\"\u003e13\u003c/span\u003e, \u003cspan citationid=\"CR17\" class=\"CitationRef\"\u003e17\u003c/span\u003e, \u003cspan citationid=\"CR18\" class=\"CitationRef\"\u003e18\u003c/span\u003e). Most high-intensity interval training (HIIT) protocols require approximately 10 to 15 minutes of exercise to be effective, whereas continuous aerobic exercises typically necessitate at least 30 to 60 minutes. Many HIIT programs involve the use of equipment, either at home or in a gym setting. Therefore, HIIT protocols that do not require equipment or gym access represent a practical alternative. One such option is the 7-minute workout, a form of bodyweight HIIT exercise that eliminates the need for any equipment. This protocol is particularly suitable for individuals with limited time who cannot attend a gym. Furthermore, exercise regimens that combine resistance and aerobic training, such as this one, are more effective in improving cardio-metabolic risk factors than volume-matched high-intensity cycling protocols (\u003cspan citationid=\"CR14\" class=\"CitationRef\"\u003e14\u003c/span\u003e). The acute effects of a 7-minute exercise protocol were compared with those of a high-intensity interval training (HIIT) protocol, demonstrating that the HIIT group exhibited higher peak VO₂, heart rate, and rate of perceived exertion (RPE)in [21]. Research on the efficacy of this exercise modality in middle-aged individuals with overweight or obesity and its impact on cardiovascular risk factors remains limited.\u003c/p\u003e\u003cp\u003eThis study evaluated the effects of a daily 7-minute low-volume HIIT bodyweight circuit training compared to a 30-minute moderate-intensity continuous training (MICT), performed three times per week, on cardiorespiratory fitness and lipid profile parameters in healthy overweight or obese female staff at the university. The study hypothesized that the 7-minute workout would elicit comparable improvements in cardiorespiratory fitness and lipid profile variables relative to the 30-minute walking protocol.\u003c/p\u003e\u003cp\u003eThe findings may offer valuable insights for designing effective and practical exercise interventions tailored for individuals with time constraints and low motivation to engage in prolonged workouts.\u003c/p\u003e"},{"header":"Materials and Methods","content":"\u003cp\u003e This randomized control clinical trial, coded (IRCT20210213050340N1), is run following the Declaration of Helsinki and approved by the Research Ethics Committee of the Isfahan University of Medical Sciences and Health Services (IR.ARI.MUI.REC.1401.038), Isfahan, Iran. 33 healthy adult overweight or obese women (BMI 25\u0026ndash;35 kg/m\u0026sup2;), aged between 25 and 60 years, with predominantly sedentary lifestyles, participated in this study. Participants were female university employees who had not engaged in any regular exercise for at least six months before the study.\u003c/p\u003e\u003cp\u003eFollowing screening, eligible participants were randomly assigned using permuted block randomization (block sizes ranging from 3 to 12) generated via the \"block rand\" package in R software version 3.6.2 to one of three groups (n\u0026thinsp;=\u0026thinsp;11 each):\u003c/p\u003e\u003cp\u003e\u003cul\u003e\u003cli\u003e\u003cp\u003eThe low-volume high-intensity exercise group (7minG), prescribed a daily 7-minute bodyweight circuit training protocol.\u003c/p\u003e\u003c/li\u003e\u003cli\u003e\u003cp\u003eThe moderate-intensity walking group (WG), prescribed traditional walking sessions lasting 30 minutes, three times per week.\u003c/p\u003e\u003c/li\u003e\u003cli\u003e\u003cp\u003eThe control group (CG), instructed to continue their usual lifestyle without any exercise intervention.\u003c/p\u003e\u003c/li\u003e\u003c/ul\u003e\u003c/p\u003e\u003cp\u003eExclusion criteria comprised non-sedentary behavior, adherence to special diets, alcohol consumption, and the presence of chronic diseases requiring medication.\u003c/p\u003e\u003cp\u003e All participants were fully informed about the study procedures and potential risks, and provided written informed consent prior to enrollment.\u003c/p\u003e\u003cp\u003eThe primary objective was to evaluate the efficacy of a time-efficient 7-minute bodyweight circuit training program compared to a traditional 30-minute moderate-intensity walking regimen on improving cardiorespiratory fitness and lipid profile parameters, with comparisons made against a non-intervention control group. The findings are expected to have significant implications for developing accessible, effective exercise interventions tailored for overweight or obese women with low activity levels.\u003c/p\u003e\u003cdiv id=\"Sec3\" class=\"Section2\"\u003e\u003ch2\u003eLow Volume High Intensity Body Weight Exercise\u003c/h2\u003e\u003cp\u003eParticipants in the 7minG group were instructed to perform a 7-minute circuit training: 12 body-weight exercises (\u003cspan citationid=\"CR11\" class=\"CitationRef\"\u003e11\u003c/span\u003e). The circuit training protocol consisted of a sequence of lower-body, upper-body, and core exercises designed to prevent excessive strain on any single muscle group. The exercises were performed in the following order: (\u003cspan citationid=\"CR1\" class=\"CitationRef\"\u003e1\u003c/span\u003e) jumping jacks, (\u003cspan citationid=\"CR2\" class=\"CitationRef\"\u003e2\u003c/span\u003e) wall sits, (\u003cspan citationid=\"CR3\" class=\"CitationRef\"\u003e3\u003c/span\u003e) push-ups, (\u003cspan citationid=\"CR4\" class=\"CitationRef\"\u003e4\u003c/span\u003e) abdominal crunches, (\u003cspan citationid=\"CR5\" class=\"CitationRef\"\u003e5\u003c/span\u003e) step-ups on a 40 cm platform, (\u003cspan citationid=\"CR6\" class=\"CitationRef\"\u003e6\u003c/span\u003e) squats, (\u003cspan citationid=\"CR7\" class=\"CitationRef\"\u003e7\u003c/span\u003e) triceps dips on the step, (\u003cspan citationid=\"CR8\" class=\"CitationRef\"\u003e8\u003c/span\u003e) planks, (\u003cspan citationid=\"CR9\" class=\"CitationRef\"\u003e9\u003c/span\u003e) high knees, (\u003cspan citationid=\"CR10\" class=\"CitationRef\"\u003e10\u003c/span\u003e) lunges, (\u003cspan citationid=\"CR11\" class=\"CitationRef\"\u003e11\u003c/span\u003e) modified push-ups with rotation (in which one hand rotates to point toward the ceiling after the concentric phase and then returns to the mat), and (\u003cspan citationid=\"CR12\" class=\"CitationRef\"\u003e12\u003c/span\u003e) side planks. Each exercise lasted for 30 seconds, with training intensity maintained between 14 and 16 on the Borg Rating of Perceived Exertion scale (\u003cspan citationid=\"CR19\" class=\"CitationRef\"\u003e19\u003c/span\u003e). After a 10-second rest, participants prepared for the next exercise (Fig.\u0026nbsp;\u003cspan refid=\"Fig1\" class=\"InternalRef\"\u003e1\u003c/span\u003e). Current recommendations for physical activity include either 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week (\u003cspan citationid=\"CR10\" class=\"CitationRef\"\u003e10\u003c/span\u003e). With a total work-to-rest time ratio of 2:1, which supports maintaining a healthy lifestyle, this study aimed to reduce total exercise time to 90 and 42 minutes per week, respectively, while keeping the same ratio. The training program was conducted five days per week, consisting of home-based sessions and one supervised session at the university gym under the guidance of an exercise physiology specialist. During HIIT sessions, exercise intensity was monitored using a heart rate monitor. Home-based exercises were supervised remotely through video calls and text messages. Participants were instructed to avoid engaging in any other exercise programs or dietary interventions.\u003c/p\u003e\u003c/div\u003e\n\u003ch3\u003eHigh-volume Moderate-Intensity Exercise\u003c/h3\u003e\n\u003cp\u003eParticipants in the walking group (WG) performed 30-minute moderate-intensity walking sessions three days per week at 40\u0026ndash;60% of their maximum heart rate (HR\u003csub\u003emax\u003c/sub\u003e) within the university gym. HR\u003csub\u003emax\u003c/sub\u003e was estimated using the age-predicted formula (HR\u003csub\u003emax\u003c/sub\u003e = 220 \u0026ndash; age) and tracked by a heart rate monitor watch (Polar FT4 Electro Oy, Kempele, Finland). Training sessions were remotely supervised through video calls and text messages, with direct, in-person supervision by an exercise physiology specialist once weekly at the university gym. Participants were instructed not to engage in any other exercise regimen or make any dietary modifications.\u003c/p\u003e\n\u003ch3\u003eControl group\u003c/h3\u003e\n\u003cp\u003eThe control group was advised to maintain their usual daily activities without any additional physical activity or dietary changes. They were monitored remotely once weekly via video calls and text messages.\u003c/p\u003e\u003cp\u003e\u003c/p\u003e\n\u003ch3\u003ePre-post intervention measurements\u003c/h3\u003e\n\u003cp\u003eAll measurements were conducted at baseline (five days before the first training session) and following eight weeks of exercise training (approximately 24 hours after the final session) in a controlled laboratory environment with standard air conditioning.\u003c/p\u003e\n\u003ch3\u003eCardiorespiratory fitness measurements\u003c/h3\u003e\n\u003cp\u003eAerobic fitness and maximal oxygen uptake (VO₂max) were assessed using the modified Bruce treadmill protocol (\u003cspan citationid=\"CR20\" class=\"CitationRef\"\u003e20\u003c/span\u003e). RHR, SBP, and diastolic blood pressure (DBP) were measured using a digital monitor (Omron MX3, Omron Healthcare, UK) following a 45-minute rest period in a semi-seated position. Muscular strength was assessed via HGS using a dynamometer (Baseline, Masan 630, Korea).\u003c/p\u003e\u003cdiv id=\"Sec8\" class=\"Section2\"\u003e\u003ch2\u003eAnthropometric and body composition assessment\u003c/h2\u003e\u003cp\u003eStanding height and body weight were measured to the nearest 0.1 cm and 0.1 kg, respectively, using a calibrated stadiometer (SECA 220, Hamburg, Germany). Body mass index (BMI) was calculated as weight in kilograms divided by height in meters squared (kg/m\u0026sup2;). Hip and waist circumferences were measured with a standard metric tape measure. Waist circumference (WC) was recorded at the narrowest point of the torso or the midpoint between the iliac crest and the lowest rib. Hip circumference (HC) was measured at the widest part of the hips while participants stood wearing light clothing. [19]. The waist-to-hip ratio (WHR) was obtained as well.\u003c/p\u003e\u003cp\u003eBlood analyses\u003c/p\u003e\u003cp\u003eTo minimize the influence of circadian variation on the results, blood samples were collected between 7:00 and 8:00 a.m. on both pre- and post-intervention testing days. A 10 mL blood sample was drawn from an antecubital vein and allowed to clot in tubes for 15 minutes. The samples were then centrifuged to separate serum, which was aliquoted and stored at \u0026minus;\u0026thinsp;80\u0026deg;C until analysis.\u003c/p\u003e\u003cp\u003eSerum concentrations of high-density lipoprotein (HDL), low-density lipoprotein (LDL), triglycerides (TG), total cholesterol, fasting blood sugar (FBS), and two-hour postprandial glucose (2hPPG) were measured using photometric methods with an Auto analyzer (Alpha-Classic, Tehran, Iran).\u003c/p\u003e\u003c/div\u003e\n\u003ch3\u003eStatistical Analyses\u003c/h3\u003e\n\u003cp\u003eA sample size calculation was performed using the formula proposed for parallel-design randomized controlled trials, targeting comparisons of post-intervention means in VO₂\u003csub\u003emax,\u003c/sub\u003e SBP, high-density lipoprotein cholesterol (HDL), total cholesterol, body mass index (BMI), and HbA1c. With a significance level of α\u0026thinsp;=\u0026thinsp;0.05, 80% power, and a standardized effect size ranging from 1.19 to 2.52, a minimum of 11 participants per group was required.\u003c/p\u003e\u003cp\u003eQuantitative data are presented as mean\u0026thinsp;\u0026plusmn;\u0026thinsp;standard deviation (SD). The normality of variables was assessed using the Shapiro-Wilk test and Quantile-Quantile plots. Within-group changes were evaluated by paired-sample t-tests, supplemented by the bootstrap method when assumptions of normality were violated. Between-group comparisons were conducted using analysis of covariance (ANCOVA), adjusting for baseline values. Post hoc pairwise differences were examined with the Bonferroni correction. Statistical significance was set at p\u0026thinsp;\u0026lt;\u0026thinsp;0.05.\u003c/p\u003e\u003cp\u003eAll analyses were performed using SPSS version 23 (IBM SPSS Inc., Chicago, IL, USA). Graphical representations were generated with Graph Pad Prism (version 8.4.3, Graph Pad Software Inc., La Jolla, CA, USA).\u003c/p\u003e\u003cp\u003eAppropriate statistical methods were employed to assess within- and between-group differences to determine the most effective exercise intervention to improve overall health outcomes in overweight or obese women. The results of this study have important implications for designing practical and effective exercise programs tailored for overweight or obese women with low physical activity levels.\u003c/p\u003e"},{"header":"Findings","content":"\u003cp\u003eAll participant data were analyzed according to the intention-to-treat principle. Of the 33 enrolled participants, five (15%) did not complete the intervention. There were no statistically significant differences among the three groups in terms of age (mean\u0026thinsp;\u0026plusmn;\u0026thinsp;SD: 7minG, 42.36\u0026thinsp;\u0026plusmn;\u0026thinsp;9.74; WG, 44.5\u0026thinsp;\u0026plusmn;\u0026thinsp;6.39; CG, 48.0\u0026thinsp;\u0026plusmn;\u0026thinsp;8.44 years; \u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.350) or body mass index (BMI) (7minG, 28.07\u0026thinsp;\u0026plusmn;\u0026thinsp;3.86; WG, 27.73\u0026thinsp;\u0026plusmn;\u0026thinsp;2.8; CG, 25.16\u0026thinsp;\u0026plusmn;\u0026thinsp;2.79) at baseline. A comprehensive summary of baseline and post-intervention outcomes is presented in Table\u0026nbsp;\u003cspan refid=\"Tab1\" class=\"InternalRef\"\u003e1\u003c/span\u003e.\u003c/p\u003e\u003cp\u003e\u003cdiv class=\"gridtable\"\u003e\u003ctable float=\"Yes\" id=\"Tab1\" border=\"1\"\u003e\u003ccaption language=\"En\"\u003e\u003cdiv class=\"CaptionNumber\"\u003eTable 1\u003c/div\u003e\u003cdiv class=\"CaptionContent\"\u003e\u003cp\u003ePost-training results in 3 groups of participants.\u003c/p\u003e\u003c/div\u003e\u003c/caption\u003e\u003ccolgroup cols=\"11\"\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c1\" colnum=\"1\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c2\" colnum=\"2\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c3\" colnum=\"3\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c4\" colnum=\"4\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c5\" colnum=\"5\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c6\" colnum=\"6\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c7\" colnum=\"7\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c8\" colnum=\"8\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c9\" colnum=\"9\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c10\" colnum=\"10\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c11\" colnum=\"11\"\u003e\u003c/div\u003e\u003cthead\u003e\u003ctr\u003e\u003cth align=\"left\" colname=\"c1\"\u003e\u0026nbsp;\u003c/th\u003e\u003cth align=\"left\" colspan=\"3\" nameend=\"c4\" namest=\"c2\"\u003e\u003cp\u003e7 min workout\u003c/p\u003e\u003cp\u003e(n\u0026thinsp;=\u0026thinsp;11)\u003c/p\u003e\u003c/th\u003e\u003cth align=\"left\" colspan=\"3\" nameend=\"c7\" namest=\"c5\"\u003e\u003cp\u003eWalking\u003c/p\u003e\u003cp\u003e(n\u0026thinsp;=\u0026thinsp;8)\u003c/p\u003e\u003c/th\u003e\u003cth align=\"left\" colspan=\"3\" nameend=\"c10\" namest=\"c8\"\u003e\u003cp\u003econtrol\u003c/p\u003e\u003cp\u003e(n\u0026thinsp;=\u0026thinsp;9)\u003c/p\u003e\u003c/th\u003e\u003cth align=\"left\" colspan=\"1\" nameend=\"c11\" namest=\"c11\"\u003e\u0026nbsp;\u003c/th\u003e\u003c/tr\u003e\u003c/thead\u003e\u003ctbody\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u0026nbsp;\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003epre\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003epost\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e\u003cem\u003eP\u003c/em\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003epre\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003epost\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e\u003cem\u003eP\u003c/em\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003epre\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003epost\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e\u003cem\u003eP\u003c/em\u003e\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eWeight\u003c/p\u003e\u003cp\u003e(kg)\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e68.13\u0026thinsp;\u0026plusmn;\u0026thinsp;8.87\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e67.07\u0026thinsp;\u0026plusmn;\u0026thinsp;8.34\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.08\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e67.66\u0026thinsp;\u0026plusmn;\u0026thinsp;5.94\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e67.0\u0026thinsp;\u0026plusmn;\u0026thinsp;6.49\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e0.37\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e63.76\u0026thinsp;\u0026plusmn;\u0026thinsp;8.78\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e63.89\u0026thinsp;\u0026plusmn;\u0026thinsp;9.47\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.71\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eBMI\u003c/p\u003e\u003cp\u003e(kg/m\u003csup\u003e2\u003c/sup\u003e)\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e28.07\u0026thinsp;\u0026plusmn;\u0026thinsp;3.86\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e27.61\u0026thinsp;\u0026plusmn;\u0026thinsp;3.7\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.08\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e27.73\u0026thinsp;\u0026plusmn;\u0026thinsp;2.8\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e27.46\u0026thinsp;\u0026plusmn;\u0026thinsp;2.93\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e0.37\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e25.16\u0026thinsp;\u0026plusmn;\u0026thinsp;2.79\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e25.21\u0026thinsp;\u0026plusmn;\u0026thinsp;3.06\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.74\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eWC\u003c/p\u003e\u003cp\u003e(cm)\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e82.09\u0026thinsp;\u0026plusmn;\u0026thinsp;6.49\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e80.36\u0026thinsp;\u0026plusmn;\u0026thinsp;6.89\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e\u003cb\u003e0.01\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e83.63\u0026thinsp;\u0026plusmn;\u0026thinsp;4.37\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e81.94\u0026thinsp;\u0026plusmn;\u0026thinsp;3.03\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e0.11\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e85.78\u0026thinsp;\u0026plusmn;\u0026thinsp;10.47\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e86.22\u0026thinsp;\u0026plusmn;\u0026thinsp;10.58\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.48\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eHC\u003c/p\u003e\u003cp\u003e(cm)\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e106.59\u0026thinsp;\u0026plusmn;\u0026thinsp;8.43\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e103.77\u0026thinsp;\u0026plusmn;\u0026thinsp;9.35\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e\u003cb\u003e0.03\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e104.69\u0026thinsp;\u0026plusmn;\u0026thinsp;7.31\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e104.44\u0026thinsp;\u0026plusmn;\u0026thinsp;8.19\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e0.74\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e104.28\u0026thinsp;\u0026plusmn;\u0026thinsp;6.88\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e104.89\u0026thinsp;\u0026plusmn;\u0026thinsp;7.08\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.003\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eWHR\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e0.77\u0026thinsp;\u0026plusmn;\u0026thinsp;0.05\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e0.77\u0026thinsp;\u0026plusmn;\u0026thinsp;0.06\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.64\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e0.8\u0026thinsp;\u0026plusmn;\u0026thinsp;0.07\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e0.78\u0026thinsp;\u0026plusmn;\u0026thinsp;0.06\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e0.09\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e0.82\u0026thinsp;\u0026plusmn;\u0026thinsp;0.07\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e0.83\u0026thinsp;\u0026plusmn;\u0026thinsp;0.08\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.41\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eFBS\u003c/p\u003e\u003cp\u003e(mg/dl)\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e97.18\u0026thinsp;\u0026plusmn;\u0026thinsp;31.33\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e96.55\u0026thinsp;\u0026plusmn;\u0026thinsp;17.7\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.84\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e87.50\u0026thinsp;\u0026plusmn;\u0026thinsp;3.34\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e86.0\u0026thinsp;\u0026plusmn;\u0026thinsp;5.37\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e0.42\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e89.11\u0026thinsp;\u0026plusmn;\u0026thinsp;7.24\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e90.44\u0026thinsp;\u0026plusmn;\u0026thinsp;6.46\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.15\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003e2hPPG\u003c/p\u003e\u003cp\u003e(mg/dl)\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e106.18\u0026thinsp;\u0026plusmn;\u0026thinsp;33.55\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e105.73\u0026thinsp;\u0026plusmn;\u0026thinsp;24.91\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.86\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e96\u0026thinsp;\u0026plusmn;\u0026thinsp;9.02\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e90.38\u0026thinsp;\u0026plusmn;\u0026thinsp;9.21\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e0.18\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e101.22\u0026thinsp;\u0026plusmn;\u0026thinsp;13.23\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e102.67\u0026thinsp;\u0026plusmn;\u0026thinsp;11.55\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.34\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eCHOL\u003c/p\u003e\u003cp\u003e(mg/dl)\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e188.46\u0026thinsp;\u0026plusmn;\u0026thinsp;38.97\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e192.4\u0026thinsp;\u0026plusmn;\u0026thinsp;41.88\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.56\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e176.88\u0026thinsp;\u0026plusmn;\u0026thinsp;24.71\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e180.63\u0026thinsp;\u0026plusmn;\u0026thinsp;20.85\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e0.60\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e177.78\u0026thinsp;\u0026plusmn;\u0026thinsp;19.54\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e178.11\u0026thinsp;\u0026plusmn;\u0026thinsp;20.85\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.71\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eTG\u003c/p\u003e\u003cp\u003e(mg/dl)\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e107.64\u0026thinsp;\u0026plusmn;\u0026thinsp;33.04\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e111.46\u0026thinsp;\u0026plusmn;\u0026thinsp;29.03\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.55\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e125.38\u0026thinsp;\u0026plusmn;\u0026thinsp;84.34\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e120.88\u0026thinsp;\u0026plusmn;\u0026thinsp;70.30\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e0.59\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e104.89\u0026thinsp;\u0026plusmn;\u0026thinsp;41.6\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e105.78\u0026thinsp;\u0026plusmn;\u0026thinsp;41.38\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.32\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eLDL\u003c/p\u003e\u003cp\u003e(mg/dl)\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e108.73\u0026thinsp;\u0026plusmn;\u0026thinsp;25.73\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e101.64\u0026thinsp;\u0026plusmn;\u0026thinsp;27.61\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.17\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e96.25\u0026thinsp;\u0026plusmn;\u0026thinsp;19.51\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e87.88\u0026thinsp;\u0026plusmn;\u0026thinsp;16.06\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e0.11\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e93.67\u0026thinsp;\u0026plusmn;\u0026thinsp;14.14\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e94.67\u0026thinsp;\u0026plusmn;\u0026thinsp;13.14\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.36\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eHDL\u003c/p\u003e\u003cp\u003e(mg/dl)\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e48.36\u0026thinsp;\u0026plusmn;\u0026thinsp;9.88\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e48.36\u0026thinsp;\u0026plusmn;\u0026thinsp;9.84\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e1.0\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e47.25\u0026thinsp;\u0026plusmn;\u0026thinsp;7\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e49.75\u0026thinsp;\u0026plusmn;\u0026thinsp;7.15\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e\u003cb\u003e0.03\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e53.78\u0026thinsp;\u0026plusmn;\u0026thinsp;9.92\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e55.22\u0026thinsp;\u0026plusmn;\u0026thinsp;9.5\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.18\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eLDL/HDL\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e2.30\u0026thinsp;\u0026plusmn;\u0026thinsp;0.58\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e2.12\u0026thinsp;\u0026plusmn;\u0026thinsp;0.44\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.19\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e2.06\u0026thinsp;\u0026plusmn;\u0026thinsp;.44\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e1.79\u0026thinsp;\u0026plusmn;\u0026thinsp;0.36\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e\u003cb\u003e0.01\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e1.8\u0026thinsp;\u0026plusmn;\u0026thinsp;0.43\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e1.76\u0026thinsp;\u0026plusmn;\u0026thinsp;0.37\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.37\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eCHOL/HDL\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e3.96\u0026thinsp;\u0026plusmn;\u0026thinsp;0.75\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e4.02\u0026thinsp;\u0026plusmn;\u0026thinsp;0.52\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.71\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e3.81\u0026thinsp;\u0026plusmn;\u0026thinsp;0.55\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e3.7\u0026thinsp;\u0026plusmn;\u0026thinsp;0.50\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e0.24\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e3.37\u0026thinsp;\u0026plusmn;\u0026thinsp;0.55\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e3.28\u0026thinsp;\u0026plusmn;\u0026thinsp;0.48\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.14\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eRHR\u003c/p\u003e\u003cp\u003e(min)\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e77.34\u0026thinsp;\u0026plusmn;\u0026thinsp;10.3\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e70.36\u0026thinsp;\u0026plusmn;\u0026thinsp;8.61\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e\u003cb\u003e0.008\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e77.88\u0026thinsp;\u0026plusmn;\u0026thinsp;14.58\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e73.5\u0026thinsp;\u0026plusmn;\u0026thinsp;11.36\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e0.35\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e74.89\u0026thinsp;\u0026plusmn;\u0026thinsp;7.94\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e75.56\u0026thinsp;\u0026plusmn;\u0026thinsp;8.31\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.36\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eVo\u003csub\u003e2max\u003c/sub\u003e\u003c/p\u003e\u003cp\u003e(ml/kg/min)\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e32.86\u0026thinsp;\u0026plusmn;\u0026thinsp;5.61\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e36.51\u0026thinsp;\u0026plusmn;\u0026thinsp;5.71\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e\u003cb\u003e0.006\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e31.57\u0026thinsp;\u0026plusmn;\u0026thinsp;4.39\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e37.14\u0026thinsp;\u0026plusmn;\u0026thinsp;8.83\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e\u003cb\u003e0.05\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e30.32\u0026thinsp;\u0026plusmn;\u0026thinsp;4.86\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e30.22\u0026thinsp;\u0026plusmn;\u0026thinsp;4.91\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.48\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eSBP\u003c/p\u003e\u003cp\u003e(mmHg)\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e119.73\u0026thinsp;\u0026plusmn;\u0026thinsp;11.93\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e108.55\u0026thinsp;\u0026plusmn;\u0026thinsp;10.93\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e\u003cb\u003e0.001\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e112.63\u0026thinsp;\u0026plusmn;\u0026thinsp;5.58\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e109\u0026thinsp;\u0026plusmn;\u0026thinsp;10.83\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e0.38\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e115.89\u0026thinsp;\u0026plusmn;\u0026thinsp;12.63\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e115\u0026thinsp;\u0026plusmn;\u0026thinsp;11.47\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.26\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eDBP\u003c/p\u003e\u003cp\u003e(mmHg)\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e71.18\u0026thinsp;\u0026plusmn;\u0026thinsp;8.89\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e68.27\u0026thinsp;\u0026plusmn;\u0026thinsp;5.58\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.28\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e68.5\u0026thinsp;\u0026plusmn;\u0026thinsp;5.32\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e69\u0026thinsp;\u0026plusmn;\u0026thinsp;7.54\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e0.76\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e74.44\u0026thinsp;\u0026plusmn;\u0026thinsp;8.78\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e74.11\u0026thinsp;\u0026plusmn;\u0026thinsp;9.27\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.56\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"2\" nameend=\"c2\" namest=\"c1\"\u003e\u003cp\u003eHGS\u003c/p\u003e\u003cp\u003e(kg)\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e27.55\u0026thinsp;\u0026plusmn;\u0026thinsp;5.18\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e31.09\u0026thinsp;\u0026plusmn;\u0026thinsp;4.02\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e\u003cb\u003e0.04\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e30.63\u0026thinsp;\u0026plusmn;\u0026thinsp;4.37\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e32.63\u0026thinsp;\u0026plusmn;\u0026thinsp;3.26\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c8\"\u003e\u003cp\u003e0.188\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c9\"\u003e\u003cp\u003e24.78\u0026thinsp;\u0026plusmn;\u0026thinsp;5.56\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c10\"\u003e\u003cp\u003e25.22\u0026thinsp;\u0026plusmn;\u0026thinsp;5.52\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c11\"\u003e\u003cp\u003e0.36\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003c/tbody\u003e\u003c/colgroup\u003e\u003c/table\u003e\u003c/div\u003e\u003c/p\u003e\u003cp\u003eData are reported as means\u0026thinsp;\u0026plusmn;\u0026thinsp;SD, p\u0026thinsp;\u0026le;\u0026thinsp;0.05. BMI: body mass index; WC: waist circumference; WHR: waist-to-hip ratio; HC: hip circumference; FBS: fasting blood sugar; 2hPPG: two hours postprandial Glucose; ChOL: cholesterol; TG: triglyceride; LDL: low-density lipoprotein; HDL; high-density lipoprotein; RHR: resting heart rate; SBP: systolic blood pressure; DBP: diastolic blood pressure; HGS: hand grip strength\u003c/p\u003e\u003cp\u003eAs shown in Table\u0026nbsp;\u003cspan refid=\"Tab2\" class=\"InternalRef\"\u003e2\u003c/span\u003e, analysis of covariance (ANCOVA) revealed that reductions in fasting blood sugar (FBS) (-1.50\u0026thinsp;\u0026plusmn;\u0026thinsp;4.69 vs. -0.64\u0026thinsp;\u0026plusmn;\u0026thinsp;14.92, \u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.035) and two-hour postprandial glucose (2hPPG) (-5.63\u0026thinsp;\u0026plusmn;\u0026thinsp;11.48 vs. -0.45\u0026thinsp;\u0026plusmn;\u0026thinsp;9.25, \u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.037) were significantly greater in the walking group (WG) compared to the 7-minute workout group (7minG). The decrease in hip circumference (HC) tended to be more pronounced in the 7minG than in the WG (-2.82\u0026thinsp;\u0026plusmn;\u0026thinsp;3.12 vs. -0.25\u0026thinsp;\u0026plusmn;\u0026thinsp;1.98; \u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.057), although this difference was marginally non-significant. No other significant differences were observed in outcome changes between the two exercise groups (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;\u0026gt;\u0026thinsp;0.05), Table\u0026nbsp;\u003cspan refid=\"Tab2\" class=\"InternalRef\"\u003e2\u003c/span\u003e.\u003c/p\u003e\u003cp\u003ePost-intervention RHR (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.017) and SBP (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.047) were significantly lower in the 7minG compared to the control group (CG). Additionally, the 7minG demonstrated significantly higher post-intervention cholesterol to HDL ratio (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.028) and HGS (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.021) relative to CG. The reduction in hip circumference was also greater in the 7minG versus the CG (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.006).\u003c/p\u003e\u003cp\u003eFurthermore, improvements in Bruce treadmill test duration (1.23\u0026thinsp;\u0026plusmn;\u0026thinsp;1.18 minutes; \u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.014) and maximal oxygen uptake (VO₂\u003csub\u003emax\u003c/sub\u003e; 5.55\u0026thinsp;\u0026plusmn;\u0026thinsp;5.10 mL/kg/min; \u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.010) were significantly greater in the WG compared to the CG. Reductions in 2hPPG (\u003cem\u003eP\u0026thinsp;=\u003c/em\u003e\u0026thinsp;0.030) and (LDL) cholesterol (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.049) were also significantly more pronounced in the WG than in the CG.\u003c/p\u003e\u003cp\u003e\u003cdiv class=\"gridtable\"\u003e\u003ctable float=\"Yes\" id=\"Tab2\" border=\"1\"\u003e\u003ccaption language=\"En\"\u003e\u003cdiv class=\"CaptionNumber\"\u003eTable 2\u003c/div\u003e\u003cdiv class=\"CaptionContent\"\u003e\u003cp\u003eBetween-group mean differences (MDs) for the intervention groups\u003c/p\u003e\u003c/div\u003e\u003c/caption\u003e\u003ccolgroup cols=\"7\"\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c1\" colnum=\"1\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c2\" colnum=\"2\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c3\" colnum=\"3\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c4\" colnum=\"4\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c5\" colnum=\"5\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c6\" colnum=\"6\"\u003e\u003c/div\u003e\u003cdiv align=\"left\" class=\"colspec\" colname=\"c7\" colnum=\"7\"\u003e\u003c/div\u003e\u003cthead\u003e\u003ctr\u003e\u003cth align=\"left\" colname=\"c1\"\u003e\u0026nbsp;\u003c/th\u003e\u003cth align=\"left\" colname=\"c2\"\u003e\u003cp\u003e7 min VS Walking\u003c/p\u003e\u003c/th\u003e\u003cth align=\"left\" colname=\"c3\"\u003e\u0026nbsp;\u003c/th\u003e\u003cth align=\"left\" colname=\"c4\"\u003e\u003cp\u003e7 min VS Control\u003c/p\u003e\u003c/th\u003e\u003cth align=\"left\" colname=\"c5\"\u003e\u0026nbsp;\u003c/th\u003e\u003cth align=\"left\" colname=\"c6\"\u003e\u003cp\u003eWalking VS Control\u003c/p\u003e\u003c/th\u003e\u003cth align=\"left\" colname=\"c7\"\u003e\u0026nbsp;\u003c/th\u003e\u003c/tr\u003e\u003c/thead\u003e\u003ctbody\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u0026nbsp;\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003eMD\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003eP\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003eMD\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003eP\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003eMD\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003eP\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"7\" nameend=\"c7\" namest=\"c1\"\u003e\u003cp\u003e\u003cb\u003eObesity-induced cardio-metabolic risk factors\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eWeight\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e-0.39\u0026thinsp;\u0026plusmn;\u0026thinsp;2.869\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e0.657\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e-1.18\u0026thinsp;\u0026plusmn;\u0026thinsp;1.959\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.103\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e-0.79\u0026thinsp;\u0026plusmn;\u0026thinsp;2.337\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e0.329\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eBMI\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e-0.19\u0026thinsp;\u0026plusmn;\u0026thinsp;1.194\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e0.599\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e-0.49\u0026thinsp;\u0026plusmn;\u0026thinsp;0.905\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.128\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e-0.3\u0026thinsp;\u0026plusmn;\u0026thinsp;0.99\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e0.352\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eWC\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e-0.94\u0026thinsp;\u0026plusmn;\u0026thinsp;3.18\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e1.0\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e-0.23\u0026thinsp;\u0026plusmn;\u0026thinsp;2.675\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.068\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e-2.2\u0026thinsp;\u0026plusmn;\u0026thinsp;3.018\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e0.114\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eHC\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e-2.66\u0026thinsp;\u0026plusmn;\u0026thinsp;3.515\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e0.057\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e-3.55\u0026thinsp;\u0026plusmn;\u0026thinsp;2.91\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e\u003cb\u003e.006*\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e-0.88\u0026thinsp;\u0026plusmn;\u0026thinsp;3.309\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e1.0\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eWHR\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e0.02\u0026thinsp;\u0026plusmn;\u0026thinsp;0.046\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e0.189\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e-0.01\u0026thinsp;\u0026plusmn;\u0026thinsp;0.0537\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.591\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e-0.03\u0026thinsp;\u0026plusmn;\u0026thinsp;0.048\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e0.079\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eFBS\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e5.12\u0026thinsp;\u0026plusmn;\u0026thinsp;7.178\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e\u003cb\u003e0.035*\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e1.58\u0026thinsp;\u0026plusmn;\u0026thinsp;4.816\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.396\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e-3.54\u0026thinsp;\u0026plusmn;\u0026thinsp;6.492\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e0.105\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003e2hPPG\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e7.98\u0026thinsp;\u0026plusmn;\u0026thinsp;9.759\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e\u003cb\u003e0.037*\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e-0.53\u0026thinsp;\u0026plusmn;\u0026thinsp;7.944\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e1.0\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e-8.51\u0026thinsp;\u0026plusmn;\u0026thinsp;9.108\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e\u003cb\u003e0.03*\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eCHOL\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e2.78\u0026thinsp;\u0026plusmn;\u0026thinsp;31.512\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e0.754\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e6.03\u0026thinsp;\u0026plusmn;\u0026thinsp;22.256\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.454\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e3.26\u0026thinsp;\u0026plusmn;\u0026thinsp;19.14\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e0.617\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eTG\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e5.31\u0026thinsp;\u0026plusmn;\u0026thinsp;24.881\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e0.502\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e3.4\u0026thinsp;\u0026plusmn;\u0026thinsp;17.539\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.585\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e-1.916\u0026thinsp;\u0026plusmn;\u0026thinsp;17.58\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e0.748\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eLDL\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e3.38\u0026thinsp;\u0026plusmn;\u0026thinsp;20.161\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e0.596\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e-5.57\u0026thinsp;\u0026plusmn;\u0026thinsp;14.442\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.289\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e-8.94\u0026thinsp;\u0026plusmn;\u0026thinsp;11.661\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e\u003cb\u003e0.049*\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eHDL\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e-2.38\u0026thinsp;\u0026plusmn;\u0026thinsp;6.199\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e0.235\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e-2.03\u0026thinsp;\u0026plusmn;\u0026thinsp;4.638\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.253\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e0.35\u0026thinsp;\u0026plusmn;\u0026thinsp;4.443\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e0.811\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eLDL/HDL\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e0.16\u0026thinsp;\u0026plusmn;\u0026thinsp;0.302\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e0.134\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e0.01\u0026thinsp;\u0026plusmn;\u0026thinsp;0.229\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.879\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e-0.15\u0026thinsp;\u0026plusmn;\u0026thinsp;0.24\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e0.099\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eCHOL/HDL\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e0.22\u0026thinsp;\u0026plusmn;\u0026thinsp;0.415\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e0.135\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e0.34\u0026thinsp;\u0026plusmn;\u0026thinsp;0.342\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e\u003cb\u003e0.028*\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e0.12\u0026thinsp;\u0026plusmn;\u0026thinsp;0.366\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e0.344\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"7\" nameend=\"c7\" namest=\"c1\"\u003e\u003cp\u003e\u003cb\u003eCardiovascular and health-related outcomes\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eRHR\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e-2.81\u0026thinsp;\u0026plusmn;\u0026thinsp;12.163\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e0.483\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e-6.79\u0026thinsp;\u0026plusmn;\u0026thinsp;6.1\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e\u003cb\u003e0.017*\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e-3.98\u0026thinsp;\u0026plusmn;\u0026thinsp;10.356\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e0.483\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eVo\u003csub\u003e2max\u003c/sub\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e-2.05\u0026thinsp;\u0026plusmn;\u0026thinsp;5.399\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e0.662\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e3.5\u0026thinsp;\u0026plusmn;\u0026thinsp;4.536\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.117\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e5.55\u0026thinsp;\u0026plusmn;\u0026thinsp;5.103\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e\u003cb\u003e0.010*\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eSBP\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e-5.69\u0026thinsp;\u0026plusmn;\u0026thinsp;12.578\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e0.44\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e-9.28\u0026thinsp;\u0026plusmn;\u0026thinsp;10.107\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e\u003cb\u003e.047*\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e-3.59\u0026thinsp;\u0026plusmn;\u0026thinsp;11.538\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e1.0\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eDBP\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e-2.49\u0026thinsp;\u0026plusmn;\u0026thinsp;9.566\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e0.419\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e-3.69\u0026thinsp;\u0026plusmn;\u0026thinsp;6.872\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e0.17\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e-1.21\u0026thinsp;\u0026plusmn;\u0026thinsp;7.389\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e0.654\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colname=\"c1\"\u003e\u003cp\u003eHGS\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c2\"\u003e\u003cp\u003e4.2\u0026thinsp;\u0026plusmn;\u0026thinsp;4.808\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c3\"\u003e\u003cp\u003e1.0\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c4\"\u003e\u003cp\u003e4.12\u0026thinsp;\u0026plusmn;\u0026thinsp;3.951\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c5\"\u003e\u003cp\u003e\u003cb\u003e.021*\u003c/b\u003e\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c6\"\u003e\u003cp\u003e3.69\u0026thinsp;\u0026plusmn;\u0026thinsp;4.869\u003c/p\u003e\u003c/td\u003e\u003ctd align=\"left\" colname=\"c7\"\u003e\u003cp\u003e0.096\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003ctr\u003e\u003ctd align=\"left\" colspan=\"7\" nameend=\"c7\" namest=\"c1\"\u003e\u003cp\u003e*Significant at 0.05 level. P values extracted from ANCOVA adjusted for baseline values; the bootstrap method was used in the case of departure from normality or homogeneity of variances. Pairwise comparisons were performed by the Bonferroni method. MD: mean difference. MBI: body mass index; WC: waist circumference; WHR: waist-to-hip ratio; HC: hip circumference; FBS: fasting blood sugar; 2hPPG: two hours postprandial Glucose; CHOL: cholesterol;\u003c/p\u003e\u003cp\u003eTG: triglyceride; LDL: low-density lipoprotein; HDL; high-density lipoprotein; RHR: resting heart rate; SBP: systolic blood pressure; DBP: diastolic blood pressure; HG: hand grip strength\u003c/p\u003e\u003c/td\u003e\u003c/tr\u003e\u003c/tbody\u003e\u003c/colgroup\u003e\u003c/table\u003e\u003c/div\u003e\u003c/p\u003e"},{"header":"Discussion","content":"\u003cp\u003eThe primary aim of this study was to compare the efficacy of a daily 7-minute low-volume, high-intensity bodyweight exercise program with that of a high-volume, moderate-intensity walking regimen performed three times per week, in mitigating obesity-related cardio-metabolic risk factors and cardiovascular parameters. Current physical activity guidelines recommend either 150 minutes per week of moderate-intensity exercise or 75 minutes per week of vigorous-intensity exercise, maintaining a time ratio of 2:1 to promote a healthy lifestyle. In consideration of these recommendations, this study sought to evaluate the effects of reduced total exercise durations of 90 minutes and 42 minutes per week, respectively, while preserving the same ratio.\u003c/p\u003e\u003cp\u003eThe findings indicate: (\u003cspan citationid=\"CR1\" class=\"CitationRef\"\u003e1\u003c/span\u003e) significant improvements in WC, HC, VO₂\u003csub\u003emax\u003c/sub\u003e, RHR, SBP, and HGS, demonstrating the partial efficacy of the brief high-intensity protocol; (\u003cspan citationid=\"CR2\" class=\"CitationRef\"\u003e2\u003c/span\u003e) superior effectiveness of the high-volume moderate-intensity exercise in enhancing glycemic control and lipid profile parameters; and (\u003cspan citationid=\"CR3\" class=\"CitationRef\"\u003e3\u003c/span\u003e) no significant differences between the two exercise modalities concerning changes in body composition and cardiorespiratory fitness indices.\u003c/p\u003e\u003cp\u003eIt is noteworthy that most previously reported HIIT protocols have been conducted using treadmills and cycle ergometers, whereas the current study employed a bodyweight circuit, offering a practical alternative that requires no equipment.\u003c/p\u003e\u003cp\u003e(\u003cspan additionalcitationids=\"CR22 CR23 CR24 CR25\" citationid=\"CR21\" class=\"CitationRef\"\u003e21\u003c/span\u003e\u0026ndash;\u003cspan citationid=\"CR26\" class=\"CitationRef\"\u003e26\u003c/span\u003e). Compared to the present study, the duration, implementation protocols, and exercise equipment utilized in existing research vary considerably. Most studies report average session durations ranging from 17 to 40 minutes. The findings of Previous studies have demonstrated beneficial effects of exercise on various cardiovascular parameters, including blood pressure, insulin sensitivity, cardiorespiratory fitness, norepinephrine levels, nitrate-to-nitrite ratio, endothelin-1 concentration, pulse wave velocity, heart rate recovery, VO₂\u003csub\u003emax\u003c/sub\u003e, ejection fraction, flow-mediated dilation, and reductions in triglyceride levels(\u003cspan citationid=\"CR18\" class=\"CitationRef\"\u003e18\u003c/span\u003e, \u003cspan additionalcitationids=\"CR22\" citationid=\"CR21\" class=\"CitationRef\"\u003e21\u003c/span\u003e\u0026ndash;\u003cspan citationid=\"CR23\" class=\"CitationRef\"\u003e23\u003c/span\u003e, \u003cspan additionalcitationids=\"CR26\" citationid=\"CR25\" class=\"CitationRef\"\u003e25\u003c/span\u003e\u0026ndash;\u003cspan citationid=\"CR27\" class=\"CitationRef\"\u003e27\u003c/span\u003e). In the present study, a bodyweight high-intensity interval training (HIIT) protocol was implemented without the use of any equipment, limited to just seven minutes of daily activity. The brevity of this exercise regimen makes it particularly appealing for individuals with limited time who still aim to meet the American College of Sports Medicine\u0026rsquo;s (ACSM) resistance training guidelines, thereby attaining cardio-metabolic benefits.\u003c/p\u003e\u003cp\u003eAmong the most practical outcomes of this study are the post-intervention improvements observed in cardiovascular-related factors within the home-based exercise group, including: (\u003cspan citationid=\"CR1\" class=\"CitationRef\"\u003e1\u003c/span\u003e) reductions in SBP and RHR, (\u003cspan citationid=\"CR2\" class=\"CitationRef\"\u003e2\u003c/span\u003e) favorable changes in adiposity distribution, and (\u003cspan citationid=\"CR3\" class=\"CitationRef\"\u003e3\u003c/span\u003e) increases in VO₂\u003csub\u003emax\u003c/sub\u003e and HGS, despite the brief, seven-minute duration of the exercise.\u003c/p\u003e\u003cp\u003eThere is substantial evidence linking hypertension to increased cardiovascular morbidity and mortality, underscoring the clinical relevance of these findings(\u003cspan citationid=\"CR28\" class=\"CitationRef\"\u003e28\u003c/span\u003e). Participating in physical activity is a non-pharmacological approach to improving BP(\u003cspan citationid=\"CR29\" class=\"CitationRef\"\u003e29\u003c/span\u003e). In this study, it is revealed that daily 7-minute HIIT can decrease the BP in overweight and obese low-active women. Two weeks of high-intensity interval training (HIIT), consisting of 4\u0026ndash;6 sets of Wingate exercise with 4\u0026ndash;5 minutes of recovery between trials, has been shown to reduce blood pressure in obese populations. Proposed physiological mechanisms underlying this reduction include adaptations in vascular function and an increase in arterial diameter following physical activity [32].\u003c/p\u003e\u003cp\u003eIn the present study, comparisons between the groups revealed no significant differences between the high- and low-intensity exercise modalities. Consistent with this, most existing research reports no significant differences in improvements in cardiovascular parameters or body composition between HIIT and MICT protocols. (\u003cspan additionalcitationids=\"CR31\" citationid=\"CR30\" class=\"CitationRef\"\u003e30\u003c/span\u003e\u0026ndash;\u003cspan citationid=\"CR32\" class=\"CitationRef\"\u003e32\u003c/span\u003e).\u003c/p\u003e\u003cp\u003eIn this study, RHR significantly decreased following the 7-minute workout, with no significant differences observed between the post-intervention RHR values of the two exercise modalities. These findings are consistent with those of [37]. Whole-body HIIT has been shown to improve cardiovascular autonomic function in individuals with low physical activity levels. A lower RHR is associated with reduced risk of cardiovascular disease (CVD) and mortality. (\u003cspan citationid=\"CR33\" class=\"CitationRef\"\u003e33\u003c/span\u003e). The mechanisms involved in decreasing RHR after HIIT or MICT might be a reduction of sympathetic tone and an increase in the vagal tone (\u003cspan citationid=\"CR27\" class=\"CitationRef\"\u003e27\u003c/span\u003e). Notably, the potential mechanism of cardio-protection might increase the vagal tone (\u003cspan citationid=\"CR34\" class=\"CitationRef\"\u003e34\u003c/span\u003e).\u003c/p\u003e\u003cp\u003eIn the present study, the 7-minute workout resulted in a significant improvement in HGS, which can be attributed to the bodyweight resistance exercises performed by this group. It is well established that muscular strength and cardiorespiratory fitness are strongly associated with positive health outcomes(\u003cspan citationid=\"CR35\" class=\"CitationRef\"\u003e35\u003c/span\u003e). Some studies showed HGS correlated to VO\u003csub\u003e2max\u003c/sub\u003e in CAD patients(\u003cspan citationid=\"CR36\" class=\"CitationRef\"\u003e36\u003c/span\u003e), bone mineral density(\u003cspan citationid=\"CR37\" class=\"CitationRef\"\u003e37\u003c/span\u003e), and respiratory muscle strength(\u003cspan citationid=\"CR38\" class=\"CitationRef\"\u003e38\u003c/span\u003e). HGS is also correlated with lower extremity strength and sarcopenia (\u003cspan citationid=\"CR39\" class=\"CitationRef\"\u003e39\u003c/span\u003e), so it seems that this short-duration workout can probably be useful to prevent the muscular atrophy and disability related to it.\u003c/p\u003e\u003cp\u003eThe adaptive response to an exercise modality is influenced by factors such as exercise type, duration, intensity, frequency, and the rest interval between sessions. Greater improvements in VO₂\u003csub\u003emax\u003c/sub\u003e have been reported following HIIT, particularly among individuals with sedentary lifestyles and cardio-metabolic conditions (\u003cspan citationid=\"CR30\" class=\"CitationRef\"\u003e30\u003c/span\u003e, \u003cspan citationid=\"CR32\" class=\"CitationRef\"\u003e32\u003c/span\u003e). In this study, both exercise groups demonstrated significant improvements in VO₂\u003csub\u003emax\u003c/sub\u003e; However, the effects observed following the 7-minute workout were more pronounced. In this context, according to [34], increased mitochondrial functionality, which enhances aerobic capacity, alongside improvements in cardiovascular and muscular strength, represents the primary adaptations elicited by both MICT and HIIT. The activation of mitochondrial biogenesis pathways following a single session of either MICT or HIIT indicates that these training protocols possess comparable capacities to enhance aerobic fitness, irrespective of differences in exercise intensity (\u003cspan citationid=\"CR40\" class=\"CitationRef\"\u003e40\u003c/span\u003e). Following volume-matched interventions, both MICT and HIIT enhance aerobic capacity through distinct physiological pathways, resulting in increased mitochondrial content without significant differences in mitochondrial functionality. Notably, the greater release of reactive oxygen species associated with low-volume, high-intensity exercise modalities is implicated in promoting these aerobic adaptations (\u003cspan citationid=\"CR16\" class=\"CitationRef\"\u003e16\u003c/span\u003e).\u003c/p\u003e\u003cp\u003eIn the present study, a significant improvement in glucose metabolism was observed in the moderate-intensity WG compared to the 7minG. Contrary to these findings, a meta-analysis reported substantial effects of MICT on improving HbA1c levels, but found no significant differences in FBS between MICT and HIIT modalities. Regarding lipid profiles, improvements were noted through a reduction in the LDL/HDL ratio in the WG; however, no significant differences were detected between the two exercise interventions. These results align with evidence indicating that lipid profile changes are similarly influenced by both MICT and HIIT (\u003cspan citationid=\"CR32\" class=\"CitationRef\"\u003e32\u003c/span\u003e, \u003cspan citationid=\"CR41\" class=\"CitationRef\"\u003e41\u003c/span\u003e). Factors related to the intensity and duration of exercise training modalities play a crucial role in modulating both glycemic control and lipid profile status (\u003cspan citationid=\"CR12\" class=\"CitationRef\"\u003e12\u003c/span\u003e, \u003cspan citationid=\"CR13\" class=\"CitationRef\"\u003e13\u003c/span\u003e). Exercise-induced muscle contractions stimulate the release of the myokine interleukin-6 (IL-6), which activates anti-inflammatory pathways as well as energy recruitment mechanisms. This process enhances glycolysis and lipolysis, thereby increasing the availability of fuels to meet the heightened metabolic demands during physical activity (\u003cspan citationid=\"CR42\" class=\"CitationRef\"\u003e42\u003c/span\u003e). Further in-depth studies investigating the underlying cellular and molecular pathways are warranted to elucidate the precise mechanisms responsible for these observed physiological adaptations. Such research would enhance our understanding of how different exercise modalities regulate metabolic and cardiovascular health at the cellular level.\u003c/p\u003e\u003cp\u003eGiven that the daily 7-minute exercise modality is home-based, equipment-free, and time-efficient, it represents a safe and practical intervention for individuals experiencing cardiovascular morbidities related to low physical activity levels. The findings of this study indicate that both the high-intensity 7-minute workout and the moderate-intensity walking regimen are beneficial for the studied population. Nonetheless, further research involving larger and more diverse cohorts is necessary to confirm these findings and to enhance their generalizability across broader populations.\u003c/p\u003e\u003cdiv id=\"Sec12\" class=\"Section2\"\u003e\u003ch2\u003eStrengths and Limitations\u003c/h2\u003e\u003cp\u003eThis study\u0026rsquo;s primary strength lies in its direct comparison between a high-intensity, daily 7-minute exercise protocol and a moderate-intensity walking program. The 7-minute exercise modality is especially noteworthy for being home-based, equipment-free, and time-efficient, allowing it to be performed flexibly throughout the day and in various settings, such as the workplace. This feature makes it particularly accessible for individuals with health conditions that preclude engagement in prolonged physical activity.\u003c/p\u003e\u003cp\u003eHowever, several limitations should be acknowledged. First, the relatively small sample size limits the statistical power and generalizability of the findings; larger cohorts would likely yield more robust and precise results. Second, the study included only participants of the same gender, restricting the ability to generalize findings across sexes and to explore gender-specific adaptations to high-intensity interval training (HIIT) or moderate-intensity continuous training (MICT). Third, the use of the subjective Borg Rating of Perceived Exertion (PRE) scale to determine exercise intensity in the walking group may have introduced variability, as individual perceptions of effort can differ. Future studies should consider employing objective measures (e.g., heart rate monitoring or metabolic equivalents) to standardize exercise intensity across participants.\u003c/p\u003e\u003cp\u003eMoreover, further research with larger, more diverse populations and enhanced methodological rigor is warranted to confirm and expand upon these findings.\u003c/p\u003e\u003c/div\u003e"},{"header":"Conclusion","content":"\u003cp\u003eBoth high- and low-volume exercise strategies elicited improvements in metabolic and cardiorespiratory variables over an eight-week intervention period. Considering the weekly exercise duration (90 minutes for moderate-intensity continuous training MICT versus 42 minutes for the 7-minute high-intensity interval training HIIT), the brief daily 7-minute HIIT protocol appears to offer greater promise in enhancing cardiorespiratory outcomes. The observed average improvements in cardiorespiratory parameters suggest that daily, low-volume, multi-joint, high-intensity bodyweight training can effectively promote post-exercise cardio-metabolic benefits. Although some effects were not statistically significant across both exercise groups, the findings support the potential of this brief, home-based, equipment-free exercise modality in mitigating obesity-associated morbidities and mortalities.\u003c/p\u003e"},{"header":"Declarations","content":"\u003ch2\u003eDisclosure\u0026nbsp;\u003cstrong\u003eStatement\u003c/strong\u003e\u003c/h2\u003e\n\u003cp\u003eThe authors report there are no competing interests to declare.\u003c/p\u003e\n\u003ch2\u003eFunding\u003c/h2\u003e\n\u003cp\u003eThis research was supported by the Isfahan University of Medical Sciences (Grant Number: 240107).\u003c/p\u003e\n\u003ch2\u003eAuthor Contribution\u003c/h2\u003e\n\u003cp\u003eV. H. and N. S. conceived and designed the study. V. H. and N. S. developed the theoretical framework and performed the experiments. M.Y. contributed to data analysis and interpretation. N.E., S.M., and R.K. supervised the project. V.H. wrote the initial manuscript draft, with support from N.S. All authors discussed the results, contributed to manuscript revisions, and approved the final version before submission.\u003c/p\u003e\n\u003ch2\u003eAcknowledgments\u003c/h2\u003e\n\u003cp\u003eThe authors gratefully acknowledge the participants of this study for their valuable time and dedication.\u003c/p\u003e"},{"header":"References","content":"\u003col\u003e\u003cli\u003e\u003cspan\u003eJiang SZ, Lu W, Zong XF, Ruan HY, Liu Y. Obesity and hypertension. Experimental and therapeutic medicine. 2016;12(4):2395\u0026ndash;9.\u003c/span\u003e\u003c/li\u003e\u003cli\u003e\u003cspan\u003eGuo F, Garvey WT. Cardiometabolic disease risk in metabolically healthy and unhealthy obesity: stability of metabolic health status in adults. 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Obesity Reviews. 2017;18(6):635\u0026ndash;46.\u003c/span\u003e\u003c/li\u003e\u003cli\u003e\u003cspan\u003eMaturana FM, Martus P, Zipfel S, NIE AM. Effectiveness of HIIE versus MICT in improving cardiometabolic risk factors in health and disease: a meta-analysis. Medicine \u0026amp; Science in Sports \u0026amp; Exercise. 2021;53(3):559\u0026ndash;73.\u003c/span\u003e\u003c/li\u003e\u003cli\u003e\u003cspan\u003eSaxena A, Minton D, Lee D-c, Sui X, Fayad R, Lavie CJ, et al., editors. Protective role of resting heart rate on all-cause and cardiovascular disease mortality. Mayo Clinic Proceedings; 2013: Elsevier.\u003c/span\u003e\u003c/li\u003e\u003cli\u003e\u003cspan\u003eGourine A, Gourine AV. Neural mechanisms of cardioprotection. Physiology. 2014;29(2):133\u0026ndash;40.\u003c/span\u003e\u003c/li\u003e\u003cli\u003e\u003cspan\u003eOrtega FB, Silventoinen K, Tynelius P, Rasmussen F. Muscular strength in male adolescents and premature death: cohort study of one million participants. Bmj. 2012;345:e7279.\u003c/span\u003e\u003c/li\u003e\u003cli\u003e\u003cspan\u003eThomaes T, Thomis M, Onkelinx S, Goetschalckx K, Fagard R, Cornelissen V, et al. Muscular strength and diameter as determinants of aerobic power and aerobic power response to exercise training in CAD patients. Acta cardiologica. 2012;67(4):399\u0026ndash;406.\u003c/span\u003e\u003c/li\u003e\u003cli\u003e\u003cspan\u003eSutter T, Toumi H, Valery A, El Hage R, Pinti A, Lespessailles E. Relationships between muscle mass, strength and regional bone mineral density in young men. PloS one. 2019;14(3):e0213681.\u003c/span\u003e\u003c/li\u003e\u003cli\u003e\u003cspan\u003ePeterson SJ, Park J, Zellner HK, Moss OA, Welch A, Sclamberg J, et al. Relationship between respiratory muscle strength, handgrip strength, and muscle mass in hospitalized patients. Journal of Parenteral and Enteral Nutrition. 2020;44(5):831\u0026ndash;6.\u003c/span\u003e\u003c/li\u003e\u003cli\u003e\u003cspan\u003eGiampaoli S, Ferrucci L, Cecchi F, Lo Noce C, Poce A, Dima F, et al. Hand-grip strength predicts incident disability in non-disabled older men. Age and ageing. 1999;28(3):283\u0026ndash;8.\u003c/span\u003e\u003c/li\u003e\u003cli\u003e\u003cspan\u003eMetcalfe RS, Koumanov F, Ruffino JS, Stokes KA, Holman GD, Thompson D, et al. Physiological and molecular responses to an acute bout of reduced-exertion high-intensity interval training (REHIT). European journal of applied physiology. 2015;115:2321\u0026ndash;34.\u003c/span\u003e\u003c/li\u003e\u003cli\u003e\u003cspan\u003eWood G, Murrell A, Van Der Touw T, Smart N. HIIT is not superior to MICT in altering blood lipids: a systematic review and meta-analysis. BMJ open sport \u0026amp; exercise medicine. 2019;5(1):e000647.\u003c/span\u003e\u003c/li\u003e\u003cli\u003e\u003cspan\u003eReihmane D, Dela F. Interleukin-6: possible biological roles during exercise. European journal of sport science. 2014;14(3):242\u0026ndash;50.\u003c/span\u003e\u003c/li\u003e\u003c/ol\u003e"}],"fulltextSource":"","fullText":"","funders":[],"hasAdminPriorityOnWorkflow":false,"hasManuscriptDocX":true,"hasOptedInToPreprint":true,"hasPassedJournalQc":"","hasAnyPriority":false,"hideJournal":true,"highlight":"","institution":"","isAcceptedByJournal":false,"isAuthorSuppliedPdf":false,"isDeskRejected":"","isHiddenFromSearch":false,"isInQc":false,"isInWorkflow":false,"isPdf":false,"isPdfUpToDate":true,"isWithdrawnOrRetracted":false,"journal":{"display":true,"email":"[email protected]","identity":"researchsquare","isNatureJournal":false,"hasQc":true,"allowDirectSubmit":true,"externalIdentity":"","sideBox":"","snPcode":"","submissionUrl":"/submission","title":"Research Square","twitterHandle":"researchsquare","acdcEnabled":true,"dfaEnabled":false,"editorialSystem":"","reportingPortfolio":"","inReviewEnabled":false,"inReviewRevisionsEnabled":true},"keywords":"7- minute workout, high intensity interval training(HIIT), moderate intensity continuous training(MICT), cardio-metabolic risk factors, overweight and obese women","lastPublishedDoi":"10.21203/rs.3.rs-7349224/v1","lastPublishedDoiUrl":"https://doi.org/10.21203/rs.3.rs-7349224/v1","license":{"name":"CC BY 4.0","url":"https://creativecommons.org/licenses/by/4.0/"},"manuscriptAbstract":"\u003ch2\u003ePurpose\u003c/h2\u003e\u003cp\u003eThis study aimed to compare the effects of a brief, low-volume, high-intensity interval training (HIIT) regimen utilizing bodyweight exercises with moderate-intensity continuous training (MICT), specifically conventional walking, on cardio-metabolic risk factors in overweight or obese women.\u003c/p\u003e\u003ch2\u003emethods\u003c/h2\u003e\u003cp\u003eIn this randomized controlled trial, 33 female university staff members aged 25 to 60 years were assigned to one of three groups: a 7-minute HIIT group (7minG), performing circuit training six days per week; a walking group (WG), engaging in moderate-intensity walking thrice weekly; and a control group (CG), which continued their habitual lifestyle. Cardio-metabolic parameters were assessed before and after the intervention period.\u003c/p\u003e\u003ch2\u003eResults\u003c/h2\u003e\u003cp\u003eParticipants in the 7minG exhibited significant improvements in resting heart rate (RHR) (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.008), maximal oxygen uptake (VO₂\u003csub\u003emax\u003c/sub\u003e) (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.006), systolic blood pressure(SBP) (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.001), and handgrip strength(HGS) (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.042). The WG showed notable increases in high-density lipoprotein cholesterol (HDL-C) (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.032), LDL/HDL cholesterol ratio (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.012), and VO₂\u003csub\u003emax\u003c/sub\u003e (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.050). When directly compared, the WG demonstrated superior reductions in fasting blood glucose (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.035) and two-hour postprandial glucose levels (\u003cem\u003eP\u003c/em\u003e\u0026thinsp;=\u0026thinsp;0.037). No other between-group differences reached statistical significance.\u003c/p\u003e\u003ch2\u003eConclusion\u003c/h2\u003e\u003cp\u003eBoth a succinct 7-minute HIIT protocol and moderate-intensity walking elicited significant cardio-metabolic improvements among overweight women. Although walking conferred greater benefits regarding glucose regulation, the time-efficient HIIT approach represents a viable alternative for enhancing cardiovascular health in populations constrained by limited exercise time.\u003c/p\u003e","manuscriptTitle":"Fast Fitness: comparing a 7-minute high-intensity interval training vs. walking for cardio-metabolic health in overweight women","msid":"","msnumber":"","nonDraftVersions":[{"code":1,"date":"2025-11-11 16:50:14","doi":"10.21203/rs.3.rs-7349224/v1","editorialEvents":[{"type":"communityComments","content":0}],"status":"published","journal":{"display":true,"email":"[email protected]","identity":"researchsquare","isNatureJournal":false,"hasQc":true,"allowDirectSubmit":true,"externalIdentity":"","sideBox":"","snPcode":"","submissionUrl":"/submission","title":"Research Square","twitterHandle":"researchsquare","acdcEnabled":true,"dfaEnabled":false,"editorialSystem":"","reportingPortfolio":"","inReviewEnabled":false,"inReviewRevisionsEnabled":true}}],"origin":"","ownerIdentity":"97898b68-ad3a-4db0-8444-ffc5db689238","owner":[],"postedDate":"November 11th, 2025","published":true,"recentEditorialEvents":[],"rejectedJournal":[],"revision":"","amendment":"","status":"posted","subjectAreas":[],"tags":[],"updatedAt":"2025-11-17T09:39:16+00:00","versionOfRecord":[],"versionCreatedAt":"2025-11-11 16:50:14","video":"","vorDoi":"","vorDoiUrl":"","workflowStages":[]},"version":"v1","identity":"rs-7349224","journalConfig":"researchsquare"},"__N_SSP":true},"page":"/article/[identity]/[[...version]]","query":{"redirect":"/article/rs-7349224","identity":"rs-7349224","version":["v1"]},"buildId":"8U1c8b4HqxoKbykW_rLl7","isFallback":false,"isExperimentalCompile":false,"dynamicIds":[84888],"gssp":true,"scriptLoader":[]}