Research has consistently shown that sedentary behavior contributes to multiple health risks. Park (2020) highlights the adverse effects of prolonged sedentary behavior on cardiovascular and metabolic health, emphasizing the urgency of interventions. Similarly, Flórez et al. (2022) reported that lack of physical activity reduces VO₂ max and impairs cognitive functions, which may affect academic achievement among students.

Several strategies have been proposed to reduce sedentary lifestyles in university populations. Guerriero et al. (2025) suggest incorporating short bouts of exercise into daily routines and promoting awareness campaigns within academic environments to foster more active behaviors.

HIIT has emerged as a promising, time-efficient intervention to improve health outcomes in students. Wang et al. (2025), in a systematic review, found that HIIT significantly improved cardiovascular health, muscle strength, and physical fitness in university students, making it an attractive option for individuals with limited time.

Tabata training, which involves 20 seconds of high-intensity exercise followed by 10 seconds of rest for eight cycles, has been shown to improve aerobic capacity, body composition, and lipid profile. Farzanegi (2024) demonstrated significant reductions in BMI and body fat percentage, alongside increased muscle mass, following a 12-week Tabata training intervention. However, outcomes may vary across individuals, indicating the need for standardized protocols and further empirical studies.

Although existing studies highlight the potential of Tabata training, standardized guidelines and long-term effects in university populations remain underexplored. This study aims to address that gap by systematically reviewing empirical evidence on the impact of Tabata exercise interventions on VO₂ max, body composition, and lipid profile among college students.

Tabata exercise has been widely studied for its potential to improve cardiovascular endurance and aerobic capacity among college students. Studies by Muhammad et al. (2023) and Yining Lu et al. (2023) reported significant improvements in VO₂ Max following Tabata interventions, particularly in obese and female university students, respectively. Similarly, Gigih Siantoro et al. (2024) confirmed that Tabata training effectively increased maximum oxygen uptake in students, indicating enhanced aerobic fitness. These results suggest

that high-intensity interval training protocols like Tabata can be a practical strategy to counteract sedentary lifestyles in young adults. In addition, research by Brahmana Rangga P & Ismawandi Bripandika Putra (2017) demonstrated that Tabata protocols improved students’ VO₂ Max when measured using the Multistage Fitness Test (MFT), reflecting enhanced cardiorespiratory performance. Popowczak, Rokita, & Domaradzki (2022) also found that both boys and girls participating in Tabata training showed increased cardiovascular efficiency, supporting the gender-independent effectiveness of this intervention. These studies collectively emphasize that even short-duration, high-intensity exercise can stimulate significant aerobic adaptations in young populations.

However, not all studies specifically measured VO₂ Max directly. For instance, Domaradzki et al. (2020) observed improvements in aerobic capacity predominantly in underweight and overweight boys but did not include girls, suggesting that baseline body composition may moderate the effectiveness of Tabata exercise. Similarly, Chiu et al. (2017) noted increases in peak oxygen consumption in their background literature but did not report primary outcomes for VO₂ Max in their Taiwanese cohort. These limitations highlight the variability in study designs and measurement approaches, which may influence reported outcomes. Moreover, some studies focused on related measures of physical fitness, such as endurance and cardiovascular performance, rather than VO₂ Max per se. SOORYAJITH KV, Senthil Kumar, & Jithindas TK (2024) assessed physical fitness and endurance improvements in sedentary female students, showing positive trends consistent with enhanced aerobic capacity. Eugenia Murawska- Cialowicz et al. (2020) evaluated aerobic and anaerobic performance alongside body composition changes in male participants, indirectly supporting the notion that Tabata training can improve cardiovascular function.

Overall, the evidence indicates that Tabata exercise can effectively enhance VO₂ Max and overall aerobic fitness in college students, particularly among those with sedentary habits or overweight/obese status (Muhammad et al., 2023; Yining Lu et al., 2023; Gigih Siantoro et al., 2024). Improvements are observable across genders, although baseline body composition may influence responsiveness (Popowczak, Rokita, & Domaradzki, 2022; Domaradzki et al., 2020). Studies using direct measurements such as MFT or VO₂ peak consistently demonstrate these benefits (Brahmana Rangga P & Ismawandi Bripandika Putra, 2017; Padkao & Prasertsri, 2025). Even when VO₂ Max was not directly measured, related physical fitness outcomes support the positive effect of high- intensity interval training (SOORYAJITH KV et al., 2024; Murawska-Cialowicz et al., 2020). This suggests that Tabata exercise provides a time-efficient and effective approach to improving cardiorespiratory fitness in young adults. Future studies should standardize VO₂ Max assessments to strengthen comparability across different populations.

Tabata exercise has been shown to significantly influence body composition among college students and adolescents. Several studies reported reductions in body fat percentage, BMI, waist-to-hip ratio, and overall body

weight after Tabata interventions (SOORYAJITH KV, SENTHIL KUMAR, JITHINDAS TK, 2024; Chiu, C. H., et al., 2017). For example, sedentary university female students experienced a decrease in BMI and waist-to-hip ratio following a structured Tabata program (SOORYAJITH KV, SENTHIL KUMAR, JITHINDAS TK, 2024). Similarly, overweight and obese adolescents demonstrated significant improvements in body composition, including reduced body fat and waist circumference (Rr. Hazima Zavier Noor Haq et al., 2024). These findings suggest that high-intensity interval training can be a practical strategy to target fat reduction in young adults. Overall, the evidence supports Tabata as an effective intervention for improving anthropometric parameters in sedentary populations.

Beyond general weight reduction, Tabata exercise appears to affect specific body composition markers, such as muscle mass and fat distribution. In a study on overweight and obese participants, while overall body fat percentage did not change, waist-to-hip ratio decreased and leg muscle mass increased after the Tabata program (Padkao, T., & Prasertsri, P., 2025). This indicates that Tabata may promote regional adaptations, enhancing lean mass in the lower extremities while reducing central adiposity. Moreover, obese male students engaged in Tabata training showed targeted fat loss, highlighting its potential to selectively reduce body fat in high-risk areas (Muhammad et al., 2023). Changes in body composition were also observed in underweight, normal, and overweight adolescents, with significant fat reduction occurring primarily in overweight individuals (Domaradzki, J., Cichy, I., Rokita, A., & Popowczak, M., 2020). These outcomes suggest that baseline weight status may influence the extent of body composition improvements. Consequently, Tabata interventions could be tailored to target populations with specific body composition goals.

The effectiveness of Tabata exercise on body composition also extends to both genders across different age groups. Male adolescents in secondary school programs exhibited reduced body fat percentages after Tabata training, while female students improved cardiovascular efficiency alongside body composition metrics (Popowczak, M., Rokita, A., & Domaradzki, J., 2022). Female university students experienced moderate improvements in body fat percentage and small reductions in BMI, indicating that the exercise intensity may differentially affect various anthropometric parameters (Yining Lu et al., 2023). Overweight male adolescents similarly benefited from interventions targeting fat reduction, suggesting consistent efficacy across sexes (Parvin Farzanegi, 2024). Such gender- inclusive results highlight Tabata as a versatile modality suitable for diverse student populations. Additionally, interventions focusing on multiple body composition indicators can enhance overall physical health outcomes.

Several studies have emphasized that the duration and frequency of Tabata programs are critical determinants of body composition outcomes. High- intensity protocols conducted over multiple weeks produced significant reductions in body weight, waist circumference, and waist-to-height ratio in sedentary obese college students (Chiu, C. H., et al., 2017). Likewise, adolescents and students engaging in systematic Tabata routines demonstrated measurable improvements in fat percentage and muscle distribution (Heni Yuli Handayani

et al., 2022; Eugenia Murawska-Cialowicz et al., 2020). However, inconsistencies exist, as some interventions did not significantly alter overall fat mass despite improving other metrics such as waist-to-hip ratio (Padkao, T., & Prasertsri, P., 2025). This variability underscores the importance of considering participant characteristics, baseline fitness, and adherence to program protocols. Future studies should systematically evaluate these factors to optimize intervention outcomes.

In summary, the impact of Tabata exercise on body composition among college students and adolescents is generally positive, with consistent improvements in body fat, waist-to-hip ratio, and lean mass distribution. Effectiveness varies based on baseline weight status, gender, and exercise adherence, highlighting the need for individualized program design (Domaradzki, J., et al., 2020; Yining Lu et al., 2023). Tabata appears particularly effective for overweight and obese populations, producing significant fat reduction and regional muscle gains (Parvin Farzanegi, 2024; Padkao, T., & Prasertsri, P., 2025). Moderate improvements in BMI and fat percentage have been observed across both sexes, suggesting its versatility as a high-intensity interval training method (SOORYAJITH KV, et al., 2024). While results are promising, some studies reported minimal changes in overall body fat, indicating the influence of program duration and intensity (Muhammad et al., 2023). Overall, Tabata exercise represents a practical, time-efficient strategy to enhance body composition and potentially reduce health risks associated with sedentary lifestyles.

Several studies have investigated the effect of Tabata exercise on lipid profile among college students, though the findings remain limited and varied. Farzanegi (2024) specifically examined overweight male adolescents and found that Tabata intervention improved lipid profile parameters, suggesting a positive impact on HDL and LDL levels. Similarly, Lu et al. (2023) reported that female university students experienced moderate increases in HDL and small reductions in total cholesterol and LDL following a structured Tabata program. These findings indicate that high-intensity interval training, such as Tabata, can enhance cardiometabolic health by improving lipid metabolism. However, other studies, including those by Sooryajith et al. (2024), Muhammad et al. (2023), and Heni Yuli Handayani et al. (2022), did not examine lipid outcomes, highlighting a gap in research. This suggests that while Tabata shows potential, the evidence remains insufficient to generalize its effects on lipid profiles across all student populations. Lu et al. (2023) emphasized that the improvements in lipid profile were linked to the intensity and duration of Tabata sessions, demonstrating that structured short bouts of high-intensity exercise can induce favorable metabolic adaptations. Farzanegi (2024) also noted that participants with higher baseline body fat experienced more significant lipid profile improvements, indicating that initial metabolic status may influence the effectiveness of Tabata interventions. Despite these promising results, other studies (e.g., Chiu et al., 2017; Padkao & Prasertsri, 2025) measured biochemical parameters without reporting specific lipid outcomes, limiting the comparability of findings. Moreover, Tabata

interventions in diverse populations, such as mixed-gender adolescents and sedentary college students, suggest variability in response depending on age, gender, and baseline physical fitness. Therefore, the effects of Tabata on lipid profile are influenced by participant characteristics and intervention protocols. Future studies should include standardized lipid measurements to validate these preliminary findings.

The scarcity of studies directly measuring lipid profiles highlights an important research gap. Most investigations, such as those by Domaradzki et al. (2020) and Popowczak et al. (2022), focused primarily on VO₂ max and body composition, while only Lu et al. (2023) and Farzanegi (2024) explicitly reported lipid outcomes. This indicates that the cardiovascular and metabolic benefits of Tabata are often inferred rather than directly quantified through lipid assessment. Additionally, differences in intervention duration, exercise intensity, and participant adherence may explain inconsistencies in the reported results. It is also worth noting that biochemical changes in lipid profile may require longer intervention periods compared to observable improvements in aerobic capacity or body composition. Consequently, studies with more rigorous and longer-term monitoring of lipid parameters are essential to establish a clear cause-effect relationship.

Despite these limitations, the preliminary evidence suggests a potential role of Tabata exercise in improving lipid profile among college students, particularly in populations with overweight or obesity. The combination of short, high-intensity intervals and metabolic demand appears to stimulate lipid metabolism, as evidenced by improvements in HDL and modest reductions in LDL (Lu et al., 2023; Farzanegi, 2024). However, most studies either did not include lipid measurements or reported non-significant changes, indicating that lipid profile outcomes remain underexplored. Differences in study design, sample characteristics, and measurement methods also contribute to variability in reported results. This underscores the importance of including lipid profile as a primary outcome in future Tabata intervention studies. Overall, integrating Tabata exercise with dietary or lifestyle interventions may further enhance its effects on lipid metabolism.

In summary, Tabata exercise shows promising potential to improve lipid profile among college students, particularly by increasing HDL and modestly reducing LDL levels, especially in overweight or obese participants (Farzanegi, 2024; Lu et al., 2023). However, the majority of studies have either not assessed lipid outcomes or reported limited findings, creating a significant research gap (Sooryajith et al., 2024; Muhammad et al., 2023; Heni Yuli Handayani et al., 2022). Differences in baseline metabolic health, exercise intensity, and intervention duration appear to influence lipid responses to Tabata training. While improvements in VO₂ max and body composition are well-documented, lipid profile changes remain less consistent. Future studies should implement standardized lipid assessments with sufficient intervention duration to validate and expand current findings. Overall, integrating high-intensity Tabata exercise into student health programs has the potential to provide metabolic benefits beyond improvements in aerobic capacity and body composition.

Table 2. Summary of Key Research Findings

The reviewed studies consistently indicate that Tabata exercise is effective in enhancing VO₂ max among college students, particularly those who are obese or previously sedentary. Improvements were not uniform across all studies, as some interventions did not measure or report VO₂ max outcomes. Regarding body composition, Tabata interventions produced reductions in BMI, body fat, and waist-to-hip ratios, though the degree of change was influenced by participants’ baseline weight, gender, and age. In contrast, lipid profile improvements were less consistently studied, with only moderate increases in HDL and minor changes in total cholesterol and LDL being reported.

Overall, the systematic review demonstrates that Tabata exercise serves as an efficient high-intensity interval training method for college students, providing significant cardiovascular benefits and improvements in body composition. VO₂ max consistently increased in participants, indicating enhanced aerobic capacity, while body fat and related anthropometric measures decreased in overweight and obese populations. Lipid profile outcomes were limited but suggest potential cardiometabolic benefits. Physical fitness, endurance, and aerobic/anaerobic performance also improved, supporting the versatility of Tabata protocols. The effectiveness of these interventions appears influenced by baseline fitness, weight status, and gender. Collectively, these

findings highlight Tabata exercise as a practical strategy to combat sedentary lifestyle effects in college-aged populations.