High-Intensity Functional Training (HIFT) vs Moderate-Intensity Continuous Training (MICT) in College Students

The purpose of this study is to compare two types of exercise programs in college students: high-intensity functional training and moderate-intensity continuous training. The study evaluates whether these exercise programs improve body composition, physical fitness, and blood vessel health compared with a group that does not participate in exercise training. In addition, the study examines whether changes in body composition and physical fitness are associated with changes in blood vessel health.

Inclusion Criteria: * Age 18 to 35 years. * Currently enrolled college or university student. * Able to provide written informed consent. * Able to attend baseline and post-intervention testing visits and participate in assigned intervention sessions. * Cleared for exercise participation based on the health screening form and investigator review. Exclusion Criteria: * Known cardiovascular, metabolic, pulmonary, renal, neurological, musculoskeletal, or endocrine disorder that would make exercise unsafe or confound outcome measures. * Current pregnancy or planning pregnancy during the study period. * Current smoking, vaping nicotine products, or use of tobacco products. * Uncontrolled hypertension or resting blood pressure values that make exercise testing unsafe based on investigator judgment. * Use of medications known to substantially affect cardiovascular function, vascular tone, or exercise responses, unless approved by the PI. * Any injury, orthopedic limitation, or medical condition preventing safe participation in HIFT, MICT, or physical fitness testing. * Currently participating in structured high-intensity interval, functional, or endurance training more than two days per week during the previous three months. * Do not speak English.