Low Volume Bodyweight Interval Training Improves Cardiorespiratory Fitness: A Contemporary Application Of The 5BX Approach

Abstract

Brief vigorous exercise training can improve cardiorespiratory fitness. Few studies, however, have examined the efficacy of basic bodyweight exercises that can be performed in a small space, without the need for specialized equipment. Practical, time-efficient approaches of this sort have been advocated for decades, including the 11-minute “Five Basic Exercises” (5BX) program developed by the Canadian government in the 1960s. PURPOSE: We determined the effect of a 5BX-style program on peak oxygen uptake (VO2peak) in inactive but healthy young men and women (20±1 y; body mass index: 20±5 kg/m2; mean±SD). METHODS: Participants were randomized to a training group that performed 18 sessions over six weeks (n=9), or a non-training control group (n=10). Each session involved a 1-minute warm-up (jumping jacks), followed by 1-minute bouts of five exercises (burpees, high knees, split squat jumps, high knees, squat jumps), each interspersed with 1-minute of active recovery (walking around the room). Participants were instructed to complete as many repetitions per bout as possible, at a self-determined “challenging” pace. All sessions were supervised and compliance was 100%. RESULTS: Mean intensity during training was 82±5% of maximal heart rate. Borg Scale ratings of perceived exertion for the five exercises ranged from 12±2 to 15±3 out of 20. ANCOVA revealed a significant difference between groups after the intervention, such that VO2peak was higher in the training group compared to control (34.2±6.4 vs 30.3±11.1 ml/kg/min; P=0.03). Peak power output during the VO2peak test was also higher after training compared to control (211±43 vs 191±50 W, p=0.004). There were no changes in leg muscular endurance, handgrip strength or vertical jump height in either group. CONCLUSIONS: A simple bodyweight interval training program, requiring 11 minutes per session, increased cardiorespiratory fitness in previously sedentary young adults when performed three times per week for six weeks. Supported by NSERC.