Comparative Effects of High-Intensity Interval Training Modalities on Physical Performance and Physiological Responses in Competitive Table Tennis Players

Background This study aimed to examine the differential effects of two Tabata-based high-intensity interval training (HIIT) modalities—calisthenic/plyometric-focused versus kettlebell-focused exercise—on neuromuscular performance and physiological adaptations in competitive table tennis athletes. Methods Twenty-four male athletes (aged 18–24 years) were randomly assigned to a calisthenic/plyometric HIIT group (n = 12) or a kettlebell HIIT group (n = 12). Both groups performed their respective Tabata protocols in addition to regular table tennis training, three days per week for eight weeks. Flexibility, agility, sprint performance, vertical jump height, peak and average power output, and maximal oxygen uptake (VO₂max) were assessed before and after the intervention. Analysis of normally distributed data was performed using a 2 (group) × 2 (time) mixed-design analysis of variance (ANOVA). When significant interaction effects were detected, post-hoc comparisons were conducted using paired t-tests with Bonferroni correction. Statistical significance was set at p < 0.05. Results Both HIIT methods resulted in significant improvements in most measured parameters (p < 0.05). The calisthenic/plyometric protocol led to greater gains in agility, flexibility, and vertical jump performance, indicating enhanced neuromuscular function. Conversely, the kettlebell protocol elicited superior improvements in sprint performance and VO₂max, reflecting stronger cardiopulmonary adaptations. No significant between-group differences were observed for peak and average power outcomes (p > 0.05). Conclusion Tabata-based HIIT effectively enhances neuromuscular and physiological performance in table tennis athletes; however, adaptations differ based on exercise modality. Calisthenic/plyometric-focused HIIT preferentially improves agility, mobility, and explosive leg power, while kettlebell-focused HIIT yields greater benefits for speed and aerobic capacity. These findings demonstrate that modality-specific HIIT programming is a practical and time-efficient approach to target sport-specific performance demands in racket sport athletes. Trial Registration ClinicalTrials.gov (NCT07403461), registered on 04/02/2026.