The purpose of this study was to investigate the effects of a high intensity interval training program (HIIT) using the upper extremities on peak oxygen uptake (VO_2peak), peak heart rate (HR_peak), total time-to-fatigue (TTF), peak power output (PPO), rating of perceived exertion (RPE), and blood lactate concentrations (bLa). Results showed significant (p ≤ 0.05) improvements by the HIIT group in VO_2peak, HR_peak, PPO, and TTF when compared to a continuous training (CT) group.

Results of this study suggest that upper extremity HIIT appears to produce greater improvements in several physiological outcome measures when compared to CT and may be an effective way to improve cardiopulmonary fitness. Furthermore, a HIIT program using the upper extremities as little as 2 days per week appears to be a viable way to improve factors that contribute to cardiopulmonary fitness, muscular fitness, and performance, while being an efficient use of time.