The Effect of Combined High-Intensity Interval Training and Circuit Weight Training on Body Composition in Overweight Women
DOI:
https://doi.org/10.26858/cpjok.v18i2.773Keywords:
Training; High-Intensity Interval; Circuit Weight; Body Composition; Overweight Women.Abstract
Overweight is a growing global health concern associated with excessive fat accumulation and increased risk of metabolic disorders. Effective exercise strategies are needed to improve body composition, particularly among women who are more prone to higher fat distribution. This study aimed to analyze the effect of a combined High-Intensity Interval Training (HIIT) and Circuit Weight Training (CWT) program on body composition in overweight women, with the hypothesis that the intervention would significantly improve fat-related variables while maintaining fat-free mass (FFM). This study employed a quantitative pre-experimental one-group pretest–posttest design involving eight overweight female university students at the Sport Science and Fitness Center, State University of Surabaya, Indonesia. Participants were selected using purposive sampling and completed a 6-week training program with a frequency of three sessions per week. Body composition variables, including FFM, subcutaneous fat, visceral fat, and fat ratio, were measured using Bioelectrical Impedance Analysis (BIA). Data analysis included descriptive statistics, the Shapiro–Wilk test for normality, and paired sample t-tests with a significance level of 0.05. The results showed significant reductions in subcutaneous fat (p = 0.005), visceral fat (p < 0.001), and fat ratio (p = 0.012). Fat-free mass also showed a significant change (p = 0.003), although a slight decrease was observed. These findings indicate that the combined HIIT and CWT program effectively improves body composition by reducing fat accumulation through increased metabolic demand and fat oxidation. In conclusion, multimodal high-intensity training can be considered an efficient and practical exercise strategy for improving body composition in overweight women. However, further studies using randomized controlled designs and dietary control are recommended.
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