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High intensity interval training (HIIT) is a popular form of aerobic exercise. Research investigating intensity-dependent effects on exercise performance is lacking. The purpose of this study was to investigate the effect of an 8-week programme of HIIT on cardiac output, blood pressure, body fat percentage, muscular strength, and aerobic power. A total of 32 males (aged 18-30 years) were recruited from the University community. Participants completed 1 assessment (T1) with the aim of establishing an individualised programme of HIIT, followed by 2 assessments (T2 and T3) over a 10-week period. Group exercise was carried out in 12, 30-s sprints with 1 minute of recovery. Compared to T1, following the programme there was a significant decrease in body fat percentage (p = 0.014), systolic (p = 0.017) and diastolic blood pressure (p = 0.006 0b46394aab