1. Adamson, S., Lorimer, R., Cobley, J. N., Lloyd, R., & Babraj, J. (2014). High intensity training improves health and physical function in middle aged adults. Biology, 3(2), 333-344. 2. Antony, B., Maheswri, M. U., & Palanisamy, A. (2016). Effect of battle rope training on selected physical and physiological variables among college level Athletes. Indian Journal of Applied Research, 5(5). 3. Astorino, T. A., Allen, R. P., Roberson, D. W., & Jurancich, M. (2012). Effect of high-intensity interval training on cardiovascular function, VO2max, and muscular force. The Journal of Strength & Conditioning Research, 26(1), 138-145. 4. Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning (3rd ed.). Champaign, IL: Human Kinetics 5. Bar-Or, O. (1987). The Wingate anaerobic test an update on methodology, reliability and validity. Sports Medicine, 4(6), 381-394. 6. Bartlett, J. D., Close, G. L., MacLaren, D. P., Gregson, W., Drust, B., & Morton, J. P. (2011). High-intensity interval running is perceived to be more enjoyable than moderate-intensity continuous exercise: implications for exercise adherence. Journal of Sports Sciences, 29(6), 547-553. 7. Buchheit, M., & Laursen, P. B. (2013). High-intensity interval training, solutions to the programming puzzle. Sports Medicine, 43(5), 313-338. doi:10.10007/s40279-013-0029-x 8. Burgomaster, K. A., Howarth, K. R., Phillips, S. M., Rakobowchuk, M., MacDonald, M. J., McGee, S. L., & Gibala, M. J. (2008). Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. The Journal of Physiology, 586(1), 151-160. 9. Chittibabu, B. (2014). Effect of high intensity interval training on anaerobic capacity and fatigue index of male handball players. International Journal of Physical Education, Fitness and Sports, 3(4). 10. Dunn, S. L. (2009). Effects of exercise and dietary intervention on metabolic syndrome markers of inactive premenopausal women (Doctoral dissertation, University of New South Wales). 11. Fatemeh, B., Ramin, S., & Marzieh, N. (2016). Effect of high-intensity interval training on body composition and bioenergetic indices in boys-futsal players. Physical Education of Students, 20(5), 42-48. 12. Gibala, M. J., & McGee, S. L. (2008). Metabolic adaptations to short-term high-intensity interval training: a little pain for a lot of gain? Exercise and Sport Sciences Reviews, 36(2), 58-63. 13. Heydari, M., Freund, J., & Boutcher, S. H. (2012). The effect of high-intensity intermittent exercise on body composition of overweight young males. Journal of Obesity, 2012. 14. Heyward, V.H., & Wagner, D.R. (2004). Applied body composition assessment. Champaign, IL, Human Kinetics 15. Hwang, C. L., Wu, Y. T., & Chou, C. H. (2011). Effect of aerobic interval training on exercise capacity and metabolic risk factors in people with cardiometabolic disorders: a meta-analysis. Journal of Cardiopulmonary Rehabilitation and Prevention, 31(6), 378-385. 16. Jackson, A. S., & Pollock, M. L. (1985). Practical assessment of body composition. Physician Sport Med. 13: 76-90. 17. Josse, A. R., Tang, J. E., Tarnopolsky, M. A., & Phillips, S. M. (2010). Body composition and strength changes in women with milk and resistance exercise. Med Sci Sports Exerc, 42(6), 1122-1130. 18. Karp, J. R. (2000). Interval Training for the Fitness Professional. Strength & Conditioning Journal, 22(4), 64. 19. Keating, S. E., Machan, E. A., O'Connor, H. T., Gerofi, J. A., Sainsbury, A., Caterson, I. D., & Johnson, N. A. (2014). Continuous exercise but not high intensity interval training improves fat distribution in overweight adults. Journal of Obesity, 2014 20. Keogh, J. W., Payne, A. L., Anderson, B. B., & Atkins, P. J. (2010). A brief description of the biomechanics and physiology of a strongman event: The tire flip. The Journal of Strength & Conditioning Research, 24(5), 1223-1228. 21. Kessler, H. S., Sisson, S. B., & Short, K. R. (2012). The potential for high-intensity interval training to reduce cardiometabolic disease risk. Sports Medicine, 42(6), 489-509. 22. Kilpatrick, M. W., Jung, M. E., & Little, J. P. (2014). High-intensity interval training: a review of physiological and psychological responses. ACSM's Health & Fitness Journal, 18(5), 11-16. 23. Kravitz, L. (2014). High intensity interval training. American College of Sports Medicine (ACSM). 24. Laursen, P. B., Blanchard, M. A., & Jenkins, D. G. (2002). Acute high-intensity interval training improves Tvent and peak power output in highly trained males. Canadian Journal of Applied Physiology, 27(4), 336-348. 25. Leger, L., Mercier, Gadoury, & Lambert. (1988). The multistage 20-meter shuttle run test for aerobic fitness. Journal of Sports Science, 6, 93-101. 26. Little, J. P., Gillen, J. B., Percival, M. E., Safdar, A., Tarnopolsky, M. A., Punthakee, Z., ... & Gibala, M. J. (2011). Low-volume high-intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes. Journal of Applied Physiology, 111(6), 1554-1560. 27. Liu, N. Y., Plowman, S.A., & Looney, M.A. (1992). The reliability and validity of the 20-meter shuttle test in American students 12 to 15 years old. Res Q Exerc Sport, 63, 360-365. 28. Macpherson, R. E., Hazell, T. J., Olver, T. D., Paterson, D. H., & Lemon, P. W. (2011). Run sprint interval training improves aerobic performance but not maximal cardiac output. Med Sci Sports Exerc, 43(1), 115-122. 29. Martins, C., Kazakova, I., Ludviksen, M., Mehus, I., Wisloff, U., Kulseng, B., ... & King, N. (2016). High-Intensity interval training and isocaloric moderate-intensity continuous training result in similar improvements in body composition and fitness in obese individuals. International Journal of Sport Nutrition & Exercise Metabolism, 26(3). 30. McGill, S. M., Karpowicz, A., Fenwick, C. M., & Brown, S. H. (2009). Exercises for the torso performed in a standing posture: spine and hip motion and motor patterns and spine load. The Journal of Strength & Conditioning Research, 23(2), 455-464. 31. Milanović, Z., Sporiš, G., & Weston, M. (2015). Effectiveness of high-intensity interval training (HIT) and continuous endurance training for VO2max improvements: a systematic review and meta-analysis of controlled trials. Sports Medicine, 45, 1469-1481. 32. Naimo, M. A., De Souza, E. O., Wilson, J. M., Carpenter, A. L., Gilchrist, P., Lowery, R. P., ... & Joy, J. (2015). High-intensity interval training has positive effects on performance in ice hockey players. International Journal of Sports Medicine, 36(01), 61-66. 33. Obradović, J., Vukadinović, M., Pantović, M., & Baić, M. (2016). HIIT Vs moderate intensity endurance training: impact on aerobic parameters in young adult men. Acta Kinesiologica 10 Suppl, 1: 35-40 34. Paliczka, V. J., Nichols, A. K., & Boreham, C. A. (1987). A multi-stage shuttle run as a predictor of running performance and maximal oxygen uptake in adults. British Journal of Sports Medicine, 21, 163-165. 35. Quednow, J., Sedlak, T., Meier, J., Janot, J., & Braun, S. (2015). The effects of high intensity interval-based kettlebells and battle rope training on grip strength and body composition in college-aged adults. International Journal of Exercise Science, 8(2), 3. 36. Schoenfeld, B., & Dawes, J. (2009). High-intensity interval training: Applications for general fitness training. Strength & Conditioning Journal, 31(6), 44-46. 37. Seo, M. W., Jung, H. C., Song, J. K., & Kim, H. B. (2015). Effect of 8 weeks of pre-season training on body composition, physical fitness, anaerobic capacity, and isokinetic muscle strength in male and female collegiate taekwondo athletes. Journal of Exercise Rehabilitation, 11(2), 101. 38. Smith, M. M., Sommer, A. J., Starkoff, B. E., & Devor, S. T. (2013). Crossfit-based high-intensity power training improves maximal aerobic fitness and body composition. The Journal of Strength & Conditioning Research, 27(11), 3159-3172. 39. Swanepoel, M., De Ridder, J. H., Wilders, C. J., Van Rooyen, J., Strydom, G. L., & Ellis, S. (2013). The effects of a 12-week resistance training program on the body composition and resting metabolic rate in a cohort of Caucasian and coloured, premenopausal women aged 25-35 years. African Journal for Physical Health Education, Recreation and Dance, 19(41), 759-769. 40. Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Oqita, F., Miyachi, M., & Yamamoto, K. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Science Sports Exercise, 28(10):1327-1330 41. Talanian, J. L., Galloway, S. D., Heigenhauser, G. J., Bonen, A., & Spriet, L. L. (2007). Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology, 102(4), 1439-1447. 42. Tanisho, K., & Hirakawa, K. (2009). Training effects on endurance capacity in maximal intermittent exercise: comparison between continuous and interval training. The Journal of Strength & Conditioning Research, 23(8), 2405-2410. 43. Thomas, S., Reading, J., & Shephard, R. J. (1992). Revision of the physical activity readiness 44. questionnaire (PAR-Q). Can J Sport Sci. 17(4):338-45 45. Tjønna, A. E., Stølen, T. O., Bye, A., Volden, M., Slørdahl, S. A., Ødegård, R., & Wisløff, U. (2009). Aerobic interval training reduces cardiovascular risk factors more than a multi treatment approach in overweight adolescents. Clinical Science, 116(4), 317-326. 46. Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity, 32(4), 684-691. 47. Tremblay, A., Simoneau, J. A., & Bouchard, C. (1994). Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism, 43(7), 814-818. 48. Whitehurst, M. A., Johnson, B. L., Parker, C. M., Brown, L. E., & Ford, A. M. (2005). The benefits of a functional exercise circuit for older adults. The Journal of Strength & Conditioning Research, 19(3), 647-651. 49. Whyte, L. J., Gill, J. M., & Cathcart, A. J. (2010). Effect of 2 weeks of sprint interval training on health-related outcomes in sedentary overweight/obese men. Metabolism, 59(10), 1421-1428. 50. Willis, L. H., Slentz, C. A., Bateman, L. A., Shields, A. T., Piner, L. W., Bales, C. W., ... & Kraus, W. E. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of Applied Physiology, 113(12), 1831-1837. 51. Wisløff, U., Støylen, A., Loennechen, J. P., Bruvold, M., Rognmo, Ø., Haram, P. M., ... & Videm, V. (2007). Superior cardiovascular effect of aerobic interval training versus moderate continuous training in heart failure patients a randomized study. Circulation, 115(24), 3086-3094. 52. Ziemann, E., Grzywacz, T., Luszczyk, M., Laskowski, R., Olek, R. A., & Gibson, A. L. (2011). Aerobic and anaerobic changes with high-intensity interval training in active college-aged men. The Journal of Strength & Conditioning Research, 25(4), 1104-1112.