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<p>High-intensity circuit training (HICT) is a time-efficient, multifunctional exercise program for improving health. However, few studies have applied HICT programs in unsupervised settings. We aimed to examine the effects of unsupervised, equipment-free HICT on physical fitness and psychological responses in young, inactive females. Forty young, inactive females were assigned to two groups: supervised HICT (S-HICT) and unsupervised HICT (US-HICT). All participants undertook the same HICT program (2 sets of 12 different equipment-free exercises performed in a circuit at ≥ 80% maximum heart rate with a work-to-rest ratio of 30:10&#xa0;s; a 3-min recovery between 2 sets; 3 sessions per week for 8 weeks). The S-HICT group performed supervised HICT in the laboratory, whereas the US-HICT group performed unsupervised HICT outside the laboratory. Physical fitness and body composition parameters were recorded pre- and post-intervention, and psychological responses were measured post-intervention. Significant time effects were observed for body fat (<i>P</i> &lt; 0.001), skeletal muscle mass (<i>P</i> &lt; 0.001), and all physical fitness components (<i>P</i> &lt; 0.05) in both groups. Similar self-efficacy was observed in both groups, while the S-HICT group showed higher enjoyment and adherence rates (86.2 ± 13.8 score, 97.1% ± 5.8%) than the US-HICT group (74.7 ± 13.6 score, 87.7% ± 11.2%) (<i>P</i> &lt; 0.05). Our findings indicate that unsupervised, equipment-free HICT is as effective as supervised HICT for improving body composition and physical fitness, although enjoyment and adherence are lower.</p> Graphical abstract <p></p>

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Comparing the Effect of Supervised and Unsupervised High-Intensity Circuit Training on Physical Fitness and Psychological Responses in Young Inactive Females

  • 期刊论文

  • 发表日期：

    2026年6月25日

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  • Haowei Zhang,
  • Borui Zhang,
  • Chen Zheng,
  • Eric Tsz-Chun Poon,
  • Qianwen Liao,
  • Fenghua Sun

摘要

High-intensity circuit training (HICT) is a time-efficient, multifunctional exercise program for improving health. However, few studies have applied HICT programs in unsupervised settings. We aimed to examine the effects of unsupervised, equipment-free HICT on physical fitness and psychological responses in young, inactive females. Forty young, inactive females were assigned to two groups: supervised HICT (S-HICT) and unsupervised HICT (US-HICT). All participants undertook the same HICT program (2 sets of 12 different equipment-free exercises performed in a circuit at ≥ 80% maximum heart rate with a work-to-rest ratio of 30:10 s; a 3-min recovery between 2 sets; 3 sessions per week for 8 weeks). The S-HICT group performed supervised HICT in the laboratory, whereas the US-HICT group performed unsupervised HICT outside the laboratory. Physical fitness and body composition parameters were recorded pre- and post-intervention, and psychological responses were measured post-intervention. Significant time effects were observed for body fat (P < 0.001), skeletal muscle mass (P < 0.001), and all physical fitness components (P < 0.05) in both groups. Similar self-efficacy was observed in both groups, while the S-HICT group showed higher enjoyment and adherence rates (86.2 ± 13.8 score, 97.1% ± 5.8%) than the US-HICT group (74.7 ± 13.6 score, 87.7% ± 11.2%) (P < 0.05). Our findings indicate that unsupervised, equipment-free HICT is as effective as supervised HICT for improving body composition and physical fitness, although enjoyment and adherence are lower.

Graphical abstract