The Impact of HIIT: Boosting Employee Wellness through High-Intensity Interval Training Programs by Tamra Clark A thesis submitted in partial fulfillment of the requirements for the degree of MASTER OF EDUCATION with an emphasis in SPORT COACHING LEADERSHIP WEBER STATE UNIVERSITY Ogden, Utah 04/16/2026 Approved Chad Smith, Ph.D. Ryan Zimmerman, Ph.D. Kurt Ward, Ph.D. 1 ​ Table of Contents Problem Statement.............................................................................................................2 Research Question..............................................................................................................3 Literature Review................................................................................................................4 Methods..............................................................................................................................17 Results................................................................................................................................22 Discussion..........................................................................................................................24 Conclusions........................................................................................................................25 References..........................................................................................................................27 Appendix A.......................................................................................................................31 Appendix B........................................................................................................................41 2 Problem Statement Many employees lack awareness of participation in workplace wellness programs, particularly those that include structured exercise. This is a significant concern, as insufficient physical activity during the workday can negatively impact overall health and well-being. High-Intensity Interval Training (HIIT) has been shown to improve physical fitness and health outcomes, including body composition, muscular strength, endurance, flexibility, fat mass, and muscle mass. However, there is limited understanding of the effectiveness of incorporating HIIT workouts into employee wellness programs and how such programs influence employees’ physical fitness. Research has shown that workplace wellness programs can positively influence employee health behaviors, including increased levels of physical activity (Conn et al., 2009); (Demou et al., 2018). By providing opportunities for exercise during the workday, employers can enhance overall employee health and wellness, which may lead to increased productivity, improved job satisfaction, and reduced absenteeism. Additionally, organizations benefit from such programs through decreased healthcare costs, improved employee morale, and lower turnover rates (Pearson et al., 2010). High-Intensity Interval Training (HIIT), has the potential to efficiently improve physical fitness and overall well-being within a structured, time-effective format. “Introduction Activities such as high-intensity resistance training (HIIT) and high-intensity interval training (HIIT) may be more time-efficient modes to stimulate rapid changes in performance and body composition.”(Cabre et al., 2022)” 3 Therefore, the problem addressed in this study examining the effects of a structured 6-week HIIT program on employees’ physical fitness and health outcomes can provide valuable insights into how workplace fitness programs can be used as an effective strategy for enhancing employee well-being and promoting a healthier work environment. “High-intensity interval training (HIIT), another type of exercise, causes adaptations that resemble traditional aerobic training despite a substantial reduction in the total time commitment and exercise volume [10]. HIIT is a potent stimulus for improving several important metabolic and cardiovascular risk factors in men and women.” (Archundia-Herrera et al., 2017) Research Question What effects do High-Intensity Interval Training (HIIT) workouts incorporated into an employee wellness program have on participants' health outcomes and performance in health and fitness assessments? ●​ Hypothesis: Participants who engage in a structured High-Intensity Interval Training (HIIT) program as part of an employee wellness program will demonstrate significant improvements in health outcomes and performance on health and fitness assessments. These improvements will include enhanced body composition (reduced fat mass and increased muscle mass), improved hip-to-waist ratio, and reductions in overall body fat percentage, as well as gains in muscular strength, endurance and flexibility. 4 Literature Review Overview of HIIT workout programs: High intensity interval training (HIIT) programs consist of brief periods of intense exercise alternated with brief periods of rest or lower-intensity exercise. These workouts aim to raise the heart rate rapidly and maintain it at a high level throughout the session, leading to increased calorie burning and enhanced cardiovascular health. HIIT routines can be customized to accommodate various fitness levels and may incorporate a mix of cardio, strength training, and bodyweight exercises. Known for their efficiency, HIIT workouts yield results in a shorter timeframe compared to traditional steady-state cardio routines. Moreover, HIIT workouts are adaptable and can be adjusted to meet individual preferences and objectives. “Poor cardiorespiratory fitness and insufficient physical activity are well-known risk factors for negative physical and psychological health outcomes, compromising adult work performance. High-intensity interval training (HIT) seems to represent a feasible strategy to overcome the barriers to physical activity participation within the workplace. Short (10– 20 min) HIIT interventions showed limited effectiveness in improving physiological and psychological outcomes.” (Amatori et al, 2023) B. Importance of promoting employee wellness in the workplace: Promoting employee wellness fitness programs in the workplace is crucial for several reasons. First and foremost, a healthy workforce is a productive workforce. When employees are physically fit and healthy, they are more likely to have higher levels of energy and concentration, leading to increased productivity and efficiency. Additionally, promoting wellness programs can 5 help reduce absenteeism and presenteeism, as employees are less likely to call in sick or work while unwell. Workplace exercise interventions showed good results, but lack of time was often reported as a barrier to participation. To overcome this problem, several studies attempted to implement short high-intensity interval training (HIT) within the workplace. “Given the huge amount of time people spend at work, the workplace represents an ideal setting for health-promoting interventions based on lifestyle modifications. Employees' physical fitness and wellbeing play an important role in job satisfaction and productivity [8, 9], and in the past decades, several workplace health programs (including physical activity, stress management, and healthy nutrition) have been implemented and evaluated, appearing efficacious in reducing cardiovascular risk, diminishing absenteeism, and the company, when employers need to recognize a financial benefit to support physical activity initiatives [16, 17]. Moreover, lack of time, work schedule conflicts, low perceived self-efficacy, and lack of motivation were reported to be the most important barriers to workplace exercise participation.” (Amatori et al, 2023) These programs also foster a sense of community and camaraderie among employees, creating a positive and supportive work environment. Finally, investing in employee wellness shows that the company values the well-being of its employees, leading to increased loyalty and job satisfaction. Ultimately, promoting employee wellness fitness programs is a win-win for both employers and employees. 6 II. Effects of HIIT A. Body composition Body composition is the makeup of a person's body, including fat, muscle, bone, and other tissues. It plays a crucial role in determining overall health and fitness because levels of fat and muscle can affect metabolism, physical performance, and the risk of certain health conditions. Various techniques, such as skinfold measurements, bioelectrical impedance analysis, or dual-energy x-ray absorptiometry, can be used to measure body composition. It is important to maintain a healthy body composition with a good balance of lean muscle and low body fat to achieve optimal health and fitness goals. “This systematic review and meta-analysis of randomized controlled trials (RCTs) compared body compositional changes, including fat mass (FM), body fat percentage (BF%), and fat-free mass (FFM), between different types of high-intensity interval training (HIIT) (cycling vs. overground running vs. treadmill running) as well as to a control (i.e., no exercise) Results from this meta-analysis demonstrate favorable body composition outcomes following HIIT (all modalities combined) with overall reductions in BF% and FM and improved FFM observed. Overall, cycling-based HIIT may confer the greatest effects on body composition due to its ability to reduce BF% and FM while increasing FFM.”(Khodadadi et al., 2023) B. Studies demonstrating the impact of HIIT on burning calories HIIT workouts help burn fat efficiently “HIIT workouts are highly effective at burning calories and fat in a short amount of time. The intense bursts of activity increase your heart rate and metabolism, leading to greater calorie burn during and after your workout. This phenomenon, 7 known as the "afterburn effect" or excess post-exercise oxygen consumption (EPOC), means you continue to burn calories even after you've finished exercising.” (Somani, D, 2024)” HIIT (High Intensity Interval Training) workouts are known for their ability to quickly burn calories and increase metabolism. This type of workout involves alternating between intense bursts of exercise and short periods of rest or lower intensity activity. The high intensity intervals push the body to its limits, causing it to work harder and burn more calories than traditional steady-state cardio. One of the main impacts of HIIT workouts on calorie burning is the concept of EPOC (Excess Post-exercise Oxygen Consumption). This phenomenon occurs when the body continues to burn calories at an elevated rate even after the workout is completed. The intense intervals of HIIT workouts cause the body to consume more oxygen to recover, which in turn boosts metabolism and increases calorie burn for hours after the workout has finished. Additionally, HIIT workouts are known to be very time efficient, with many sessions lasting only 20-30 minutes. Despite the shorter duration, the intense nature of the workout means that more calories are burned in a shorter amount of time compared to longer, steady-state cardio sessions. This makes HIIT a great option for those looking to maximize calorie burn in a limited amount of time. Furthermore, HIIT workouts have been shown to be effective in burning fat and preserving lean muscle mass. The high intensity intervals stimulate muscle growth and promote fat loss, resulting in a leaner and more toned physique. This is especially beneficial for those looking to improve their overall body composition and increase metabolic rate. 8 C. Cardiovascular Fitness High-Intensity Interval Training (HIIT) significantly impacts cardiovascular fitness and muscle development, making it an effective method for improving overall health and fitness. HIIT has been shown to be a powerful accelerator for cardiovascular fitness, increasing aerobic capacity, enhancing heart function and affecting important metabolic indicators. “HIIT has been known to have a positive impact on regulating cardiovascular fitness. It helps in increasing aerobic capacity of the body which is in fact the measure of the amount of oxygen a body can take while performing exercises. A higher aerobic capacity can help in reducing the resting rate of the heart which is often declared a sign of good cardiovascular health.” Liu, G., & Li, H. (2024). D. Muscle mass “HIIT workouts offer a fast and effective way to burn fat, build muscle, and improve overall fitness. With the ability to customize the intensity and duration, HIIT can be adapted to any fitness level. The key is to push yourself during the high-intensity intervals and give your body time to recover during the rest periods. By incorporating HIIT into your fitness routine, you can achieve significant results in a short amount of time, making it a valuable addition to any exercise regimen builds muscle. The varied exercises in HIIT can target different muscle groups, promoting muscle growth and strength. Combining resistance training with high-intensity cardio helps to build lean muscle mass while simultaneously reducing fat. This makes HIIT an excellent choice for those looking to tone their bodies and increase muscle definition.” (Somani, D, 2024) E. Strength and Endurance “HIIT workouts involve strength related components. The impact that it can have on muscle development is an increase in muscle endurance capacity. This leads to prolonging the 9 sustainability period for physical activities. The enhanced muscle endurance can add up to muscle development. This can add to the increased release of growth hormone, enabling muscle development.” Liu, G., & Li, H. (2024). F Flexibility HIIT workouts cause tiny tears in your muscle fibers, which is what leads to strength gains. Although this is a good thing, these fibers need time and care to properly rebuild. Here’s what stretching can do: ●​ Reduce muscle soreness - Stretching helps flush out metabolic waste, reducing the tight, achy feeling that can follow intense intervals. ●​ Improve mobility - Stretching regularly can enhance your range of motion, helping you move better and prevent injuries. ●​ Promote circulation - Post-workout stretches stimulate blood flow, which aids in faster recovery and reduces swelling. ●​ Calm your nervous system - “Stretching signals your body to shift to “rest and digest mode (parasympathetic system), helping you relax and recover faster.” (Guth, 2025) G. Fat Mass Since HIIT burns more calories because of EPOC, it can be a more convenient way to help you lose weight, since you don't have to spend as much time working out. “ A 2019 review in The British Journal of Sports Medicine analyzed 77 scientific studies. The review found that people who did HIIT workouts lost 28.5% more fat than people who did moderately-intense continuous 10 exercise, like running. With HIIT, your heart rate stays up for the entire exercise, which is optimal for burning calories, making this an effective option for weight loss," (Burch, 2020) H. Waist to Hip Ratio “Research shows that engaging in HIIT is an efficient way to achieve health benefits, including weight loss. In one study, overweight and obese participants reduced body fat and waist circumference with both traditional and HIIT workouts in 10 weeks, but those who did HIIT spent 90 minutes per week working out compared to two and a half hours of traditional activity.” (Staff, 2021) III. Breaking Barriers to Exercise Being smart about your exercise routine and developing strategies to overcome exercise barriers will assist you to not only get started but stick to an active lifestyle. Know you are not alone when it comes to being and staying active. It takes effort and discipline to start and stay with an exercise program. Understanding some of the myths and fallacies about exercise can help you navigate the fitness industry and avoid getting caught in products and programs that offer half truths. The most common reasons for not exercising are time, boredom and accessibility. Time is the No. 1 reason people do not exercise. Rather than giving up after missing a week of workouts, take on a new attitude of changing your course and use a different strategy. Be smart with your time. Time is valuable so plan your workouts to give you the best bang for your time spent. You don't need to exercise for 60 minutes every workout. “In planning your workouts, you can adjust your time and intensity of exercise to accommodate your lifestyle. The important thing to remember is that these two variables work together in 11 planning a smart workout. For example, you can get great benefits from a 20-to 30-minute workout, however the intensity of the work will need to be higher than a 60-minute workout to get the same gains. Simply making your workout shorter without changing the intensity will decrease your benefits. Time and intensity of training always work together. As your exercise time goes up you can decrease your intensity.” (Vanderburg, H. 2016) HIIT workouts are designed to be quick, efficient, and intense, making them perfect for those who are short on time or find traditional exercise routines boring. One of the key benefits of HIIT workouts is that they can be done in a short amount of time, typically ranging from 10-30 minutes. This makes it easier for people with busy schedules to fit in a workout, even if they only have a few minutes to spare. Additionally, HIIT workouts can be done without any equipment, making them accessible for those who may not have access to a gym or expensive workout equipment. Many HIIT workouts can be done at home with just your body weight as resistance. Overall, HIIT workouts are breaking barriers to exercise by providing a quick, accessible, and effective way to get in a good workout. Whether you're short on time, on a budget, or just looking for a new way to challenge yourself, HIIT workouts can help you reach your fitness goals. A. Common barriers employees face in engaging in regular exercise Many employees struggle to find time for regular exercise amidst their work responsibilities and other personal commitments, leading to exercise being pushed to the bottom of the priority list. Some employees may lack the motivation to exercise regularly, especially after a long day at work, feeling tired or demotivated to engage in physical activity. Additionally, lack of resources 12 such as gym memberships, workout equipment, or a safe and convenient place to exercise can hinder employees' ability to engage in regular exercise. Physical limitations or health conditions can make it difficult for some employees to participate in certain types of exercise, preventing them from engaging in regular physical activity. Employees dealing with high levels of stress or mental health issues may also find it challenging to prioritize exercise, feeling overwhelmed or anxious and struggling to make time for physical activity. Lack of social support from friends, family, or coworkers can make it challenging for individuals to stay motivated and consistent with their exercise routine. A workplace culture that does not prioritize employee health and well-being can create barriers for employees who want to engage in regular exercise, leading to feelings of discouragement or lack of motivation. Some employees may not have the knowledge or understanding of how to properly exercise or create an effective workout routine, resulting in confusion or frustration and causing them to avoid exercise altogether. Employers can play a critical role in addressing these barriers by providing resources, support, and a positive workplace culture that promotes and encourages physical activity. By creating a supportive environment, employers can help employees overcome these barriers and prioritize their health and well-being through regular exercise. B. Strategies for implementing HIIT in the workplace to overcome barriers 1.​ Education and Training: Provide employees with education and training on the benefits of HIIT and how it can be integrated into their workday. This will help to overcome any initial resistance and misconceptions about the effectiveness of HIIT. 13 2. Flexible Scheduling: Offer flexible scheduling options for HIIT sessions to accommodate employees' varying workloads and availability. This could include before or after work sessions, lunchtime workouts, or short breaks throughout the day. 3. Group Workouts: Encourage employees to participate in group HIIT workouts to create a sense of camaraderie and motivation. Group workouts can also help to hold employees accountable and increase adherence to the program. Necessary equipment will be provided to ensure that employees have access to the necessary equipment and space to perform HIIT workouts. This could include providing exercise mats, resistance bands, or other equipment needed to complete the exercises. 4.Incentives and Rewards: Implement incentives and rewards for employees who regularly participate in HIIT sessions. This could include prizes, recognition, or other incentives to motivate employees to prioritize their health and wellness. 5. Leadership Support: Gain buy-in from leadership and managers to support the implementation of HIIT in the workplace. Having leadership support can help to create a culture of health and wellness within the organization. 6. Feedback and Evaluation: Collect feedback from employees on their experience with HIIT in the workplace and evaluate the program's effectiveness. Use this feedback to make adjustments and improvements to the program as needed. 7. Encourage Consistency: Encourage employees to make HIIT workouts a regular part of their routine by emphasizing the importance of consistency. Consistent participation in HIIT can lead to better results and long-term health benefits. 14 V. Developing a Fitness Routine with HIIT I have developed my own HIIT workout Program for our Employee Wellness Program at Weber State University. (See appendix B)This workout is designed to challenge and engage individuals starting a workout routine or looking to take their fitness to the next level. What to expect from the WellCats HIIT Workout Program is a comprehensive 45-minute workout session that includes a warm-up, strength training, cardio, and cool-down stretches. The program incorporates a mix of bodyweight exercises, resistance band exercises, and cardio drills designed to keep workouts engaging and challenging. With a focus on proper form and technique, employees can ensure a safe and effective workout. Additionally, you'll become part of a dynamic and supportive community that will motivate and encourage each other throughout their fitness journey. A. The importance of establishing a regular exercise routine ​ ​ Establishing a regular HIIT (High-Intensity Interval Training) exercise routine is essential for achieving optimal physical and mental health. One of the primary benefits of HIIT is its ability to improve cardiovascular health. Regular HIIT workouts strengthen the heart, lower blood pressure, and enhance circulation, significantly reducing the risk of heart disease. Additionally, HIIT is effective in weight management, as it burns calories, builds muscle, and increases metabolism. Another significant advantage of incorporating HIIT into your routine is its impact on mental health. HIIT releases endorphins, also known as "feel-good" hormones, which help alleviate stress, anxiety, and depression. Regular HIIT workouts also improve mood, boost self-esteem, 15 and enhance cognitive function. Furthermore, HIIT increases energy levels, reducing fatigue and improving overall physical function. In addition to its physical and mental health benefits, HIIT is also an efficient and convenient way to exercise. HIIT workouts are typically short, lasting anywhere from 30-45 minutes, making them easy to incorporate into a busy schedule. This convenience factor is a significant advantage, as it eliminates the excuse of not having enough time to exercise. By establishing a regular HIIT exercise routine, individuals can experience these numerous benefits, leading to a healthier, happier, and more productive life. Moreover, HIIT can be modified to suit different fitness levels, making it an accessible and inclusive form of exercise. Whether you're a beginner or an experienced athlete, HIIT can be tailored to meet your specific needs and goals. This adaptability is a significant advantage, as it allows individuals to progress at their own pace and avoid plateaus. In conclusion, establishing a regular HIIT exercise routine is crucial for achieving optimal physical and mental health. With its numerous benefits, including improved cardiovascular health, weight management, and mental well-being, HIIT is an essential component of a healthy lifestyle. By incorporating HIIT into your routine, you can experience these benefits firsthand and enjoy a healthier, happier, and more productive life. B. How HIIT can be integrated into a balanced fitness program One way to incorporate HIIT into a balanced fitness program is to alternate it with other forms of exercise such as strength training, yoga, or low-impact cardio. This will help prevent overtraining and allow the body to recover properly between workouts. For example, you could do a HIIT workout two or three days a week, and then do strength training or yoga on the other 16 days. Another way to integrate HIIT into a balanced fitness program is to vary the intensity and duration of the workouts. For example, you could do a longer, more intense HIIT workout one day, and then do a shorter, less intense workout the next day. This will help prevent burnout and keep you motivated to stick to your exercise routine. C. Tips for employees to stick to a HIIT workout plan Tips for employees to stick to a HIIT workout plan include setting specific goals and making a schedule to stick to. It can be helpful to have a workout buddy or join a group fitness class to stay motivated and hold yourself accountable. Additionally, make sure to listen to your body and give yourself time to rest and recover when needed. Finally, remember that consistency is key when it comes to seeing results from HIIT workouts. Having a workout buddy can be a great motivator. Find a colleague or friend who shares fitness goals, and together, keep each other motivated and accountable. It's also essential to mix up HIIT workouts to avoid boredom and prevent plateaus. Try different exercises, such as burpees, jump squats, or mountain climbers. Tracking your progress is also vital. Use a fitness tracker, journal, or mobile app to monitor your progress. Seeing your improvements can help motivate you to continue. Furthermore, find ways to incorporate HIIT into a daily routine, such as taking a HIIT class during lunch breaks, doing a quick HIIT session at home before work, or using a HIIT app that offers short, effective workouts. Rest and recovery are crucial for HIIT. Listen to your body and take rest days as needed. This will help prevent injury and burnout. Celebrate your progress and milestones by treating yourself to something special, such as a massage, new workout gear, or a healthy smoothie. Sharing fitness goals with colleagues, friends, and family can also provide an added 17 motivation.Lastly, make HIIT workouts enjoyable by playing upbeat music, try new exercises, or working out outdoors. D. Implementing a High-Intensity Interval Training (HIIT) workout Employers looking to implement a HIIT program for their employees should first assess the fitness levels of their staff and tailor the workouts accordingly. They should also provide proper equipment, facilities, and guidance to ensure the safety of participants. It is important to create a supportive and motivating environment to encourage employee participation. Employers should also consider offering incentives or rewards for employees who consistently participate in the program. Future Research Directions: In the field of HIIT and employee wellness, future research should focus on the long-term effects of HIIT workouts on employee health and well-being. Studies could investigate the impact of HIIT on employee absenteeism, job satisfaction, and overall company performance. Research could also explore the optimal frequency and duration of HIIT sessions for maximum benefits. Additionally, more studies are needed to examine the effectiveness of different HIIT workout variations and protocols for various employee populations. Overall, further research in this area could provide valuable insights into the benefits of HIIT for employees and companies. Methods A quantitative research approach for this project was used to evaluate the health and fitness assessments of employees participating in a wellness program, specifically examining the effectiveness of HIIT workouts. This involved administering pre- and post-fitness assessments to assess the participants' health and fitness metrics before and after the six-week program. The 18 collected data was analyzed to compare these assessments and determine whether HIIT workouts positively influence overall fitness levels. ●​ Pre- and Post-Intervention Evaluative Metrics: Administered to all program participants to quantify longitudinal health outcomes. ●​ Preliminary Documentation: Includes Comprehensive Health History, Informed Consent, and Physician Clearance protocols to ensure participant safety and baseline stratification. ●​ Physical Performance Battery: Standardized assessments of Musculoskeletal Strength, Flexibility, Muscular Endurance, and Cardiorespiratory Fitness. ●​ Anthropometric & Biometric Composition: Quantitative analysis of Waist-to-Hip Ratio (WHR), Skeletal Muscle Mass, Total Body Mass, and Adiposity.​ ​ ​ Study Population Limited in-depth research has been conducted on this topic. The study was conducted at Weber State University where faculty and staff are eligible to participate in a 6-week fitness program for Employee Wellness. The study was geared towards adults ages 18-65. Both females and males participated in the study. The fitness program consisted of two fitness classes a week for 45 minutes. Classes were held at the Employee Wellness Center on campus and led by Tami Clark.. A maximum of 15 participants will be selected to participate. The participants agreed to commit to the 6 week program. I was available for questions or problems that did arise during the study. The more we can get the population to understand the importance of exercise, the program will grow. “Although strong evidence shows that exercisers 19 are healthier than non-exercisers, most adults do not perform enough physical activity to achieve health and well being.” Chyou et al. (2006 ). Sampling and Recruitment Convenience sampling was used for this study, recruiting participants who are readily available and willing to participate in the wellness program. Emails were sent out to all faculty and staff inviting them to participate in the study. Additionally, information was posted on the university’s online announcement board, as well as word of mouth to increase visibility. Interested individuals scheduled class times. Enrollment was on a first-come, first-served basis until a total of 15 participants was reached. The program will run for 6 weeks. A written consent form was provided to all participants, along with a health questionnaire to identify any contraindications prior to participation .The purpose of the study was clearly communicated to all potential participants, explaining that it aims to assess the effectiveness of the wellness program and employee wellness HIIT classes. Although convenience sampling does not specifically target certain characteristics, efforts were made to encourage participation from individuals of diverse backgrounds, and genders. Confidentiality was emphasized, ensuring participants that their personal information will remain private and that participation will not affect their eligibility for future wellness programs or classes. Data Collection Instruments Participants will be invited to do an initial fitness assessment before starting the exercise program. A health history questionnaire will be administered as well as a standard PARQ to give 20 clearance to do any form of exercise. Fitness self-assessments will be given to each participant. The purpose of the Fitness Self-Assessment is to assess overall physical fitness levels by testing each participant’s fitness level. Testing will include four health-related fitness components including: cardiovascular fitness, muscular endurance, muscular strength, and flexibility. The fitness assessments will be done for pre testing and post testing. Cardiovascular fitness will be assessed by participants doing the Rockport 1 mile walk. Many fitness test assessments use the Rockport one mile tests as a measurement to predict and see VO2 Max in individuals including a study done with employees using it as a measurement for a 20 week walking incentive program. “To measure cardiovascular improvement, participants were asked to complete the Rockport Fitness Walking Test (RFWT) at the beginning of the program and again at the end of the 20-week program. RFWT is a maximal paced 1-mile walk test used to evaluate cardiorespiratory fitness through the estimation, or prediction, of VO2max in adults. It is considered to be a useful field test to accurately measure VO2max.” Chyou et al. (2006) Muscular endurance is assessed using the curl-up with cadence test for 1 minute. Muscular strength will be assessed using push-ups for 1 minute, and flexibility will be assessed using the baseline sit n’ reach scale.. Participants will be screened using the bioelectrical impedance machine called the Tinata.”Bioelectrical impedance has evolved over the years to include the use of multiple frequencies and impedance measurements to improve the accuracy and reliability of body composition estimates.” McLestor et al. (2020). “The InBody (InBodyUSA, Cerritos, CA) are produced from the same manufacturer. Each device utilizes hand-to-foot BIA that sends varying frequencies of alternating current through the body. These impedance values are then used to predict several variables including BF%, FM, FFM, and TBW. All InBody analyzers utilize a 21 tetrapolar 8-point tactile electrode system. The InBody230 takes 10 impedance measurements with 2 frequencies (20 and 100 kHz) with a test duration of..” McLestor et al. ( 2020) The rockport test shows if cardiorespiratory fitness is good or if it has increased after final testing, Push up test show strength results and sit ups show if strength endurance has improved by comparing pre tests and post tests we can see if maximal fitness has been achieved. Interviews will take place at the beginning and the end of the 6 week period. Procedure Each week participants attended two HIIT exercise classes that involve strength, cardio and flexibility training. The class was held twice per week on two separate days. Classes continued for 6 weeks. Based upon participants' pre fitness assessments, each workout was tailored to what the individual is needing to accomplish. Each participant's workouts can be adjusted for modifications as needed. The group of 15 participants chosen were in a class together and were able to build comradery and feel comfortable with each other while working out. The class went over muscle groups and functional training. Post fitness assessments were done at the end of the 6 weeks. Data Screening and Statistical Analysis Prior to analysis, all data were screened for missing values, outliers, and violations of statistical assumptions. Normality and homogeneity of variance were assessed; while minor departures from normality were observed, the Repeated Measures ANOVA was deemed appropriate given the robust nature of the test with this sample size. No significant outliers were identified. For two participants with missing data points for hip and waist measurements, mean imputation was 22 utilized to maintain the sample size. A Repeated Measures ANOVA was conducted to compare pre- and post-intervention scores across all physiological metrics. Alpha was set at 0.05 for this study. Results The Repeated Measures ANOVA revealed significant physiological improvements across nearly all assessed variables (see Table 1). Participants demonstrated significant reductions in waist circumference, mile walk times, heart rate, and fat mass. Additionally, statistically significant improvements were observed in muscular strength and endurance (push-ups and sit-ups), flexibility, and skeletal muscle mass (see Table 1). Results indicated high practical significance for all significant measures, with particularly strong effect sizes observed in muscular endurance. However, the intervention did not produce statistically significant changes in hip measurements or total body weight. (See Appendix A) 23 Table 1: Repeated Measures ANOVA for Wellness Program Outcomes Variable Pre M (SD) Post M (SD) Partial Power Waist (in) 37.35 (5.54) 35.69 (4.62) -1.65 5.46 .038* .313 .574 Push-Ups 19.60 (13.18) 29.93 (16.57) +10.33 28.70 <.001* .672 .999 Sit-Ups 32.33 (11.55) 44.93 (9.67) +12.60 66.73 <.001* .827 1.000 Flexibility 17.07 (2.76) 18.63 (3.15) +1.57 14.97 .002* .517 .949 Mile Walk (min) 20.21 (5.95) 17.54 (4.67) -2.67 14.57 .002* .528 .941 Mile Walk HR 122.53 115.47 -7.07 5.16 .039* .269 .561 (15.97) (19.70) Fat Mass 62.41 (29.69) 59.92 (30.22) -2.49 9.44 .008* .403 .815 Muscle Mass 109.21 110.80 +1.59 7.30 .017* .343 .710 (16.90) (17.30) 179.84 178.37 -1.47 3.12 .099 .182 .376 (38.61) (39.19) 43.85 (5.24) 42.96 (5.38) -0.88 1.75 .210 .128 .230 Weight Hip *Significant at p < .05 Mean 24 Discussion The results of this study demonstrate that the wellness program was highly effective in improving nearly all measured physiological and fitness markers. The most robust improvements were seen in muscular endurance (push-ups and sit-ups) and cardiorespiratory efficiency (mile walk time and heart rate). The findings of this study suggest that this intervention can potentially increase functional physical capacity. Body Composition vs. Total Weight A key finding in this study is the lack of statistically significant change in total body weight and hip circumference, despite significant improvements in fat mass and muscle mass . This illustrates a classic "body recomposition" effect. While participants lost an average of 2.49 lbs of fat, they simultaneously gained 1.59 lbs of lean muscle tissue. Because muscle is denser than fat, the net change in total weight remained statistically negligible. Clinical Implications The significant reduction in waist circumference is particularly noteworthy. As waist circumference is a primary indicator of visceral adiposity and metabolic risk, this change suggests the program provided meaningful health benefits that are not captured by a traditional scale alone. The moderate-to-high statistical power and large effect sizes across significant 25 variables indicate that these improvements were not only statistically valid but also practically significant for the participants' long-term health. Limitations and Future Research Future studies should consider a longer intervention period to see if the downward trend in total weight eventually reaches statistical significance as fat loss continues to outpace muscle hypertrophy. Future research should focus on the long-term effects of HIIT workouts on employee health and well-being. Studies could investigate the impact of HIIT on employee absenteeism, job satisfaction, and overall company performance. Research could also explore the optimal frequency and duration of HIIT sessions for maximum benefits. Additionally, more studies are needed to examine the effectiveness of different HIIT workout variations and protocols for various employee populations. Overall, further research in this area could provide valuable insights into the benefits of HIIT for employees and companies. Conclusion The quantitative findings from this study demonstrate that the wellness program was highly effective in improving the physiological health and functional capacity of participants. The significant improvements in cardiorespiratory efficiency, muscular endurance, and flexibility indicate that the program successfully enhanced participants' physical performance metrics over the study period. Critically, the data reveals a significant shift in body composition, characterized by a reduction in fat mass and a concurrent increase in lean muscle mass. While these internal 26 changes did not result in a statistically significant reduction in total body weight, the decrease in waist circumference suggests a reduction in metabolic risk factors. These results provide strong evidence that the wellness program is a viable intervention for improving employee health, even when traditional metrics like the scale remain stable. There are still many studies and research needed in this area. “Continuing research is needed to further assess whether persistent health benefits can be induced by worksite wellness programs.” Chyou et al. (2006) . With the research that was found there were still many conclusions that showed exercise in the workplace is beneficial. “ Preliminary findings of our study suggest the goal of worksite programs designed to support employees in their efforts to improve or maintain their level of wellness is potentially achievable.” Chyou et al. (2006). 27 References Archundia-Herrera, C., Macias-Cervantes, M., Ruiz-Muñoz, B., Vargas-Ortiz, K., Kornhauser, C., & Perez-Vazquez, V. (2017). Muscle Irisin response to aerobic vs HIIT in overweight female adolescents. Diabetology &amp; Metabolic Syndrome, 9(1). https://doi.org/10.1186/s13098-017-0302-5 Burch, Kelly. 5 Major Health Benefits of HIIT, Or High-Intensity Interval Training. US edition ed. New York: Insider, Inc, 2020. ProQuest. Web. 7 Apr. 2026.60/se-2 Cabre, H. E., Gordon, A. N., Patterson, N. D., & Smith-Ryan, A. E. (2022). Evaluation of pre-workout and recovery formulations on body composition and performance after a 6-week high-intensity training program. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.1016310 C`onn, V. S., Hafdahl, A. R., Cooper, P. S., Brown, L. M., & Lusk, S. L. (2009, October). Meta-​ analysis of workplace physical activity interventions. American journal of preventive medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2758638 Chyou, P.-H., Scheuer, D., & Linneman, J. G. (2006). Assessment of female participation in an employee 20-week Walking Incentive Program at Marshfield Clinic, a large multispecialty group practice. Clinical Medicine &amp; Research, 4(4), 256–265. https://doi.org/10.3121/cmr.4.4.256 28 Demou, E., MacLean, A., Cheripelli, L. J., Hunt, K., & Gray, C. M. (2018). Group-based healthy lifestyle workplace interventions for shift workers: A systematic review. Scandinavian Journal of Work, Environment &amp; Health, 44(6), 568–584. https://doi.org/10.5271/sjweh.3763 Guth, M. (2025, June 16). Stretching for recovery after HIIT: Why it matters & how to do it correctly. Echelon Fit US. https://echelonfit.com/blogs/blog/stretching-for-recovery-after-hiit-why-it-matters-how-to -do-it-correctly HIIT it! (2020). Tufts University Health & Nutrition Letter, 38(5), 6. Retrieved from https://hal.weber.edu/login?url=https://www.proquest.com/scholarly-journals/hiit/docvie w/24194512 Johnson, A. M., Kroshus, E., Hafferty, K. R., Senturia, K., Garrett, K. A., & Tandon, P. S. (2022). Improving use of physical fitness testing data in middle schools to inform equitable school-wide physical activity practices: A mixed-methods approach. American Journal of Health Education, 54(1), 50–61. https://doi.org/10.1080/19325037.2022.2142340 43214 Khodadadi, F., Bagheri, R., Negaresh, R., Moradi, S., Nordvall, M., Camera, D. M., Wong, A., & Suzuki, K. (2023, March 15). The effect of high-intensity interval training type on body fat percentage, fat and fat-free mass: A systematic review and meta-analysis of randomized clinical trials. MDPI. https://doi.org/10.3390/jcm12062291 29 Liu, G., & Li, H. (2024). High-intensity interval training (HIIT): Impacts on cardiovascular fitness and muscle development. Revista De Psicología Del Deporte, 33(2), 210-219. Retrieved fromhttps://hal.weber.edu/login?url=https://www.proquest.com/scholarly-journals/high-in tensity-interval-training-hiit-impacts-on/docview/3076701206/se-2 Metcalfe, R. S., Atef, H., Mackintosh, K., McNarry, M., Ryde, G., Hill, D. M., & Vollaard, N. B. (2020). Time-efficient and computer-guided sprint interval exercise training for improving health in the workplace: A randomised mixed-methods feasibility study in office-based employees. BMC Public Health, 20(1). https://doi.org/10.1186/s12889-020-8444-z McLester, C. N., Nickerson, B. S., Kliszczewicz, B. M., & McLester, J. R. (2020). Reliability and agreement of various inbody body composition analyzers as compared to dual-energy X-ray absorptiometry in healthy men and women. Journal of Clinical Densitometry, 23(3), 443–450. https://doi.org/10.1016/j.jocd.2018.10.008 Person, A. L., Colby, S. E., Bulova, J. A., & Eubanks, J. W. (2010). Barriers to participation in a worksite wellness program. Nutrition Research and Practice, 4(2), 149. https://doi.org/10.4162/nrp.2010.4.2.149 Somani, D. (2024, Jul 12). HIIT workouts: How they help burn fat, build muscle mass [Health Fitness]. The Times of India https://hal.weber.edu/login?url=https://www.proquest.com/newspapers/hiit-workouts -how-they-help-burn-fat-build-muscle/docview/3078994554/se-2 30 Vanderburg, H. (2016, Nov 17). Breaking down exercise barriers. Calgary Heraldhttps://hal.weber.edu/login?url=https://www.proquest.com/newspapers/breaking-do wn-exercise-barriers/docview/1840949427/se- 31 Appendix A Figure 1 Pre and Post Figures for Weight 32 Figure 2 Pre and Post Figures for Waist Circumference 33 Figure 3 Pre and Post Figures for Hip Circumference 34 Figure 4 Pre and Post Figures for Push- Ups 35 Figure 5 Pre and Post Figures for Sit- Ups 36 Figure 6 Pre and Post Figures Flexibility 37 Figure 7 Pre and Post Figures Muscle Mass 38 Figure 8 Pre and Post Figures for Fat Mass 39 Figure 9 Pre and Post Figures for Mile Walk Time 40 Figure 10 Pre and Post Figures for Mile Walk Heart Rate 41 Appendix B Sample of HIIT Workouts Used Week 1 Session 1 WellCats Format (Warm-up 3 min) 30 sec good morning 30 sec arm circles 30 sec alternating kicks 30 sec worlds greatest stretch 30 sec of quad stretch 30 sec of hamstring stretch 4 exercise 4 sets 15-20 reps/ repeat 3 times Strength Section 12 min 1.Wall sits 45 Weight Lifted: ​ ​ 2 Reverse Lunge 45 Weight Lifted: ​ ​ 3.Lateral Lunge 45 Weight Lifted ​ ​ 42 4.Bridge 45 One min rotation 13 min ​ Cardio Block 12 min 2 Rounds ​ ​ Ladder shuffles 2 min 30-30, 30-30 Jump Hops 2 min 30-30, 30-30 Cross Country Ski 2 min 30-30,30-30 One min Rotation 13 min 4 exercise 4 sets 15-20 reps/ repeat 3 times Strength Section Two 12 min 1. Push up 45 sec ​ ​ How many: 2. Bent Over Row 45 sec ​ Weight Lifted: 3. Lat raise 45 sec ​ Weight Lifted 4. Lat Pulldown 45 sec 1 min Rotation 13 min Core 3 min C Crunch 30-30 Leg Drops 30-30 Cross Crawl 30-30 Cooldown/ Stretch 4-5 min Hamstring stretch ​ 43 Side Stretch Hip Flexor Quad Calf Back Notes: How did you feel during workout? What was easy and what was hard? Modifications for Strength Wall Sits use ball behind back for support. Reverse lunges step back and then bring foot forward in front to 90 or narrow stance. Hold on with bar. Lateral lunges decrease range of motion and do side to side Modifications for Cardio Ladder runs- step out and in marching Jump hops- step forward and back Cross Country Ski- step back alternating legs Modifications for Strength 44 Push up- go on all fours and push up from their or do wall push up. Bent over row do ROM and no weight Lateral Raise do ROM and no weight Lat Pulldown lay down on stomach go to superman and pull arms back Sample of HIIT Workouts Used Week 2 WellCats Format Bodyweight Exercise Rotation (Warm-up 3 min) 30 sec Reverse lunge back 30 sec Good Morning 30 sec inchworm 30 sec worlds greatest stretch 30 sec of Knee to chest 30 sec / Side to Side Stretch 4 exercise 3 sets 15-20 reps Strength Section One 12 min 1. Narrow squats45 2 Step downs 45 3. Step Ups 45 45 4. All 4 leg pulse kicks 45 One min rotation 13 min Cardio Block 12 min 2 Rounds Straddle hops 2 min 45-15, 45-15 Half Burpees 2 min 45-15, 45-15 Twists 2 min 45-15,45-15 One min Rotation 13 min Strength Section Two 12 min 1. Fly 45 2. Arm row with resistance band 45 3. Upright Rows with Bar 45 4. Push Press 45 1 min Rotation 13 min Core 3 min Alternating Side Planks Leg Drops 46 Mountain Climbers Cooldown/ Stretch Hamstring stretch Side Stretch IT band Stretch Quad/ figure 4 Back Cobra/ Downdog Notes: How did you feel during workout? What was easy and what was hard? Weights used and did you change the weight Modifications for Strength Put ball in between legs if knees are weak and have them not squat as deep. Body weight and step backwards and in. Tap foot on bench rather than do step ups Don’t use band and just do bodyweight curls 47 Modifications for Cardio No Jump rope and just march or jog in place Half Burpees step out out in in standing or on bench in plank walk legs out and in. With the twist just step and twist side to side Modifications for Strength Fly just do range of motion or light weight. Use band instead of weight for one arm row. Upright row you can use resistance band instead of weights or bar Same do lighter band