Effects of Small-Sided Basketball Games and High-Intensity Interval Training on Body Composition, Cardiovascular Health, and Physical Performance in Sedentary Young Adults: A Randomized Controlled Trial

This study compared an 8‑week heart‑rate‑matched basketball small‑sided‑game (SSG) intervention and high‑intensity interval training (HIIT) for changes in body composition, cardiovascular physiological indices and physical performance among sedentary young adults. A randomized controlled trial design was adopted. Ninety eligible sedentary young adults (age: 20.13 ± 0.75 years) were equally allocated into the SSG group, HIIT group and blank control group (n = 30 for each group). Both exercise groups completed 16‑minute standardized training three times weekly over eight weeks, with heart‑rate‑matched exercise intensity maintained at 80%–85% of maximum heart‑rate. After the 8‑week intervention,the SSG group reduced body mass by − 3.12 kg, BMI by − 1.06 kg/m², systolic blood pressure (SBP) by 3.17 mmHg and resting heart rate (RHR) by 3.57 bpm. The HIIT group produced comparable improvements: body mass − 2.99 kg, BMI − 1.02 kg/m², SBP − 2.83 mmHg, RHR − 3.47 bpm. Sprint, jump, change-of-direction and 20-m shuttle-run performance were significantly enhanced in both training groups (p < 0.05), while no significant within-group changes appeared in controls (p > 0.05). No significant inter-group differences were detected between SSG and HIIT for all measured variables (p > 0.05), yet both interventions yielded superior SBP and agility benefits relative to the control group (p < 0.05). Notably, SSG brought lower perceived exertion under identical training loads. In conclusion, 8-week basketball SSG and HIIT induce equivalent physical and cardiovascular adaptations in sedentary young adults. Participants may choose the appropriate training protocol in light of personal preference, and entertaining recreational basketball SSG is more conducive to sustained long‑term exercise compliance than monotonous running HIIT.