High-Intensity Interval Training vs. Plyometric EMOM: A Comparison of Effects on Body Composition and Physical Fitness in 18-19-Year-Old Karate Athletes
DOI:
https://doi.org/10.17309/tmfv.2026.3.15Keywords:
high-intensity interval training, plyometric EMOM, karate, physical fitness, body compositionAbstract
Background. A scientific contradiction exists in kumite preparation: HIIT (metabolic-dominant via AMPK/PGC-1α) and plyometric training (neuromuscular-dominant via SSC) are theoretically predicted to produce distinct adaptation patterns, yet empirical literature reports only isolated effects without explanatory models of adaptation transfer to karate-specific fitness demands.
Objectives. This study aimed to compare the effects of conventional High-Intensity Interval Training (HIIT) and plyometric training using the Every Minute on the Minute (EMOM) format on physical fitness and body composition in male karate athletes aged 18-19 years.
Materials and Methods. Forty-four male karate athletes (aged 18-19 years) from the Polda DIY Karate Club were assigned to a quasi-experimental two-group pretest-posttest design, completing HIIT (n = 22) and plyometric-EMOM (n = 22) training over 8 weeks. Physical fitness was assessed using the Indonesian Physical Fitness Test (TKJI); body composition was measured using a Tanita BC-545N.
Results. Both groups improved substantially (p < 0.001). Significant Time×Group interactions were observed for TKJI, body fat, and body weight (all p < 0.001), with a moderate interaction for FFM (p = 0.028). The HIIT group demonstrated greater TKJI gains (Δ = +3.09 vs. +0.95), while the plyometric-EMOM group produced greater fat loss (Δ = −5.36% vs. −4.29%). Extremely large effect sizes (Cohen’s d up to 6.80) reflect low variance within a homogeneous single-club sample rather than universal biological effects.
Conclusions. HIIT is superior for physical fitness via metabolic-cardiovascular pathways, whereas plyometric-EMOM excels in fat reduction via SSC-driven eccentric energetics, confirming the Dual-Pathway Specificity Model. These findings are context-specific to elite junior male karate athletes and require further validation for broader generalization.
Downloads
References
Martínez-De-Quel, Ó., Alegre, L., Castillo-García, A., & Ayán, C. (2020). Anthropometric and fitness normative values for young karatekas. Biology of Sport, 38, 351-357. https://doi.org/10.5114/biolsport.2021.99324 DOI: https://doi.org/10.5114/biolsport.2021.99324
Przybylski, P., Janiak, A., Szewczyk, P., Wieliński, D., & Domaszewska, K. (2021). Morphological and Motor Fitness Determinants of Shotokan Karate Performance. International Journal of Environmental Research and Public Health, 18. https://doi.org/10.3390/ijerph18094423. DOI: https://doi.org/10.3390/ijerph18094423
Kons, R. L., et al. (2023). Effects of plyometric training on physical performance: An umbrella review. Sports Medicine - Open, 9, 4. https://doi.org/10.1186/s40798-022-00550-8 DOI: https://doi.org/10.1186/s40798-022-00550-8
Laidi, A., Melki , H., Djerioui, M., & Salem , L. (2025). Experimental Study on How 10 weeks of Combined Height Interval Intensity Training (HIIT) and Plyometric Training Can Affect Explosive Power in U17 Football Players. Slobozhanskyi Herald of Science and Sport, 29(1), 3-13. https://doi.org/10.15391/snsv.2025-1.01 DOI: https://doi.org/10.15391/snsv.2025-1.01
Rezaei, M., Parnow, A., & Mohr, M. (2024). Additional high intensity intermittent training improves aerobic and anaerobic performance in elite karate athletes. Sport Sciences for Health, 20, 779-788 https://doi.org/10.1007/s11332-023-01156-7 DOI: https://doi.org/10.1007/s11332-023-01156-7
Ojeda-Aravena, A., Herrera-Valenzuela, T., Valdés-Badilla, P., Báez-San Martín, E., Thapa, R. K., & Ramirez-Campillo, R. (2023). A Systematic Review with Meta-Analysis on the Effects of Plyometric-Jump Training on the Physical Fitness of Combat Sport Athletes. Sports, 11(2), 33. https://doi.org/10.3390/sports11020033 DOI: https://doi.org/10.3390/sports11020033
Silva, J. F. D., Aguilar, J. A., Moya, C. A. M., Correia Junior, M. G. A., Gomes, W. D. S., Oliveira, V. M. A. D., Santos, M. A. M. D., & Queiroz, D. D. R. (2020). Association between body composition and aerobic capacity in karate athletes. Revista Brasileira de Cineantropometria & Desempenho Humano, 22, e71789. https://doi.org/10.1590/1980-0037.2020v22e71989 DOI: https://doi.org/10.1590/1980-0037.2020v22e71989
Nema, K., Ruzbarsky, P., Rydzik, Ł., & Peric, T. (2024). Relationship of selected conditioning parameters and sport performance indicators in karate. Frontiers in Sports and Active Living, 6, Article 1433117. https://doi.org/10.3389/fspor.2024.1433117 DOI: https://doi.org/10.3389/fspor.2024.1433117
Aziz, M., Kunnabal, P., & Mohamed, N. (2025). Anthropometric and Physical Fitness Component Profiles in Malaysian Adolescence Recreational Karateka. Journal of Health Science and Medical Research. https://doi.org/10.31584/jhsmr.20251142. DOI: https://doi.org/10.31584/jhsmr.20251142
Xu, Y., & Wang, S. (2025). Sequencing Effects of Concurrent Resistance and Short Sprint Interval Training on Physical Fitness, and Aerobic and Anaerobic Performance of Karate Athletes. Journal of sports science & medicine, 24(1), 205-216 . https://doi.org/10.52082/jssm.2025.205. DOI: https://doi.org/10.52082/jssm.2025.205
Fadhila, R. A., Fauzi, F., Sukamti, E. R., & Prabowo, T. A. (2024). Circuit Body Weight Training for Karate Athletes (Kumite - Under 21 Years): How is the Effect and Correlation on Weight Loss and Kizami - Gyaku Zuki? Journal of Advances in Sports and Physical Education, 7(02), 16–22. https://doi.org/10.36348/jaspe.2024.v07i02.001 DOI: https://doi.org/10.36348/jaspe.2024.v07i02.001
Wiesinger, H.-P., et al. (2025). Meta-analyses of the effects of high-intensity interval training in elite athletes—Part I. Frontiers in Physiology, 16, 1-15. https://doi.org/10.3389/fphys.2024.1486526 DOI: https://doi.org/10.3389/fphys.2024.1486570
Son, J. W., Han, B., Bennett, J. P., Heymsfield, S., & Lim, S. (2025). Development and clinical application of bioelectrical impedance analysis method for body composition assessment. Obesity Reviews, 26(1), e13844. https://doi.org/10.1111/obr.13844 DOI: https://doi.org/10.1111/obr.13844
Dulanlebit, J. (2020). Survei tingkat kebugaran jasmani atlet Karate Dojo Redland Halong usia 13-15 tahun dalam persiapan Kejurda Redland li 2019 di Ambon. MANGGUREBE: Journal Physical Education, Health and Recreation, 1(1), 1-10. https://garuda.kemdiktisaintek.go.id/documents/detail/3607274 DOI: https://doi.org/10.30598/manggurebevol1no1page1-10
Sarfraz, M., Shadmehr, A., Naz, E., Ali, M. N., & Rahim, A. (2022). Comparison of Short-Term Effects of High-Intensity Interval Training vs Moderate Intensity Continuous Training on Anthropometric Characteristics of Overweight Young Women. Pakistan Journal of Medical and Health Sciences, 16(8), 729-732. https://doi.org/10.53350/pjmhs22168729 DOI: https://doi.org/10.53350/pjmhs22168729
Chen, X., Wu, L., Zheng, Y., Ni, X., Zhuang, X., Chen, L., … & Yin, L. (2025). Effective of high-intensity interval training and moderate-intensity continuous training on body composition, glycolipid metabolism, and cardiopulmonary function in patients with pre-diabetes: a randomized controlled trial. Frontiers in Endocrinology, 16. https://doi.org/10.3389/fendo.2025.1614149 DOI: https://doi.org/10.3389/fendo.2025.1614149
Li, Z., Liu, Y., Han, X., & Zhou, Z. (2023). Effects of running-based versus bodyweight-based high-intensity interval training on physical fitness in healthy adolescents. Frontiers in Physiology, 14, 1060216. https://doi.org/10.3389/fphys.2023.1060216 DOI: https://doi.org/10.3389/fphys.2023.1060216
González-Gálvez, N., López-Gil, J. F., Espeso-Garcia, A., Abenza-Cano, L., Mateo-Orcajada, A., & Vaquero-Cristóbal, R. (2024). Effectiveness of high intensity and sprint interval training on metabolic biomarkers, body composition, and physical fitness in adolescents: Randomized controlled trial. Frontiers in Public Health, 12, 1425191. https://doi.org/10.3389/fpubh.2024.1425191 DOI: https://doi.org/10.3389/fpubh.2024.1425191
Domaradzki, J., Popowczak, M., Kochan-Jacheć, K., Szkudlarek, P., Murawska-Ciałowicz, E., & Koźlenia, D. (2025). Effects of two forms of school-based high-intensity interval training on body fat, blood pressure, and cardiorespiratory fitness in adolescents: Randomized control trial with eight-week follow-up—the PEER-HEART study. Frontiers in Physiology, 16, 1530195. https://doi.org/10.3389/fphys.2025.1530195 DOI: https://doi.org/10.3389/fphys.2025.1530195
Suhandoko, A. D. J., & Hsu, C.-S. (2020). Applying self-regulated learning intervention to enhance students’ learning: A quasi-experimental approach. International Journal of Instruction, 13(3), 649-664. https://eric.ed.gov/?id=EJ1259414 DOI: https://doi.org/10.29333/iji.2020.13344a
Taylor, K. L., Weston, M., & Batterham, A. M. (2015). Evaluating intervention fidelity: An example from a high-intensity interval training study. PLOS ONE, 10(4), e0125166. https://doi.org/10.1371/journal.pone.0125166 DOI: https://doi.org/10.1371/journal.pone.0125166
Nianogo, R. A., Benmarhnia, T., & O’Neill, S. (2023). A comparison of quasi-experimental methods with data before and after an intervention: an introduction for epidemiologists and a simulation study. International Journal of Epidemiology, 52(5), 1522-1533. https://doi.org/10.1093/ije/dyad032 DOI: https://doi.org/10.1093/ije/dyad032
Downloads
Published
How to Cite
Issue
Section
License
Copyright (c) 2026 Willy Adimas Rahmawan, Sumaryanto Sumaryanto, Sumarjo Sumarjo, Nevitaningrum Nevitaningrum
This work is licensed under a Creative Commons Attribution 4.0 International License.
- Authors retain copyright and grant the journal right of first publication with the work simultaneously licensed under a Creative Commons Attribution License that allows others to share the work with an acknowledgement of the work's authorship and initial publication in this journal.
- Authors are able to enter into separate, additional contractual arrangements for the non-exclusive distribution of the journal's published version of the work (e.g., post it to an institutional repository or publish it in a book), with an acknowledgement of its initial publication in this journal.
- Authors are permitted and encouraged to post their work online (e.g., in institutional repositories or on their website) prior to and during the submission process, as it can lead to productive exchanges, as well as earlier and greater citation of published work (See The Effect of Open Access).
