Effects of Tabata High-Intensity Interval Training on Physiological and Psychological Outcomes in Contemporary Dancers and Sedentary Individuals: A Quasi-Experimental Pre-Post Study.

Objectives: The present study analyzes the effects of a high-intensity interval training (HIIT) program based on the Tabata method on physiological and psychological variables in contemporary dancers (n = 10) and sedentary individuals (n = 8), who performed a 10-week protocol, with sessions of self-loading exercises structured in intervals of 20 s of effort and 10 s of rest three times a week. Methods: Parameters of body composition, muscle strength, aerobic and anaerobic capacity, heart rate variability, as well as perceptions of health, anxiety, stress, sleep quality, and levels of physical activity and sedentary lifestyle were evaluated. Results: The results showed that no significant changes occurred in most body composition variables, except for visceral fat, where group differences were observed (F = 5.66, p = 0.030, η²ₚ = 0.261). In the indicators of strength and power, the dancers improved the height and relative power of the jump (F = 5.996, p = 0.026, η²ₚ = 0.273), while the sedentary ones increased the strength of the handgrip (p = 0.023). In terms of functional performance, both groups significantly increased anaerobic endurance (F = 10.374, p = 0.005, η²ₚ = 0.393), although no changes were recorded in maximal oxygen consumption or heart rate variability (p > 0.05). On a psychological level, improvements in healthy lifestyle habits and a decrease in the trait anxiety variable were evidenced in dancers (p = 0.023), while in sedentary participants no relevant effects were found. Conclusions: In conclusion, the Tabata protocol may represent an efficient and complementary strategy to enhance strength, anaerobic power, and psychological well-being, particularly among dancers. The observed improvements suggest potential benefits related to movement quality, injury prevention, and general physical conditioning.