1

Efficacy of acute caffeine intake on

performance and metabolic responses during
the 7 Minute Workout

Patrick Holstrom, Yuki Hata, Mallory Siebuhr, Clay Simons, Tyler Kist,
Madeline Williams, Corina Ramos, Amanda Mariano

California State University San Marcos

May 15, 2017

Efficacy of caffeine intake on performance of the 7 minute app workout

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Abstract

Introduction: Caffeine has been used as a performance booster for various exercise regimens

and sports. Research has shown high intensity interval training to result in superior adaptations

compared to moderate intensity continuous training. Body weight resistance exercises have been

shown to demonstrate VO2max in as little as 4 minutes during HIIT. Methods: This study used

five active men and women (N=10) who underwent three days of high intensity circuit training

exercise. Subjects underwent a VO2max test on the cycle ergometer to establish a baseline

fitness level prior to testing. Each day, there were 2 bouts that lasted 7 minutes, with a 2-min

recovery in the middle. Each bout is made up of twelve 30 second exercises with a 10 second

rest between exercises. Measurements were taken for VO2, Heart Rate, Kcal, BLa, and

repetitions. Results: Significance was shown in Blood Lactate levels (F=3.740, p<0.05) between

the various levels of caffeine. Upper body and lower body repetitions, heart rate, VO2 average,

VO2peak and Kcal did not show significance (p<0.05) amongst the various levels of caffeine.

Discussion: The 7 Minute App is widely used to provide a high intensity full body workout for

people in a short amount of time. This application can be used to improve overall fitness

however caffeine shows little to no significance in improving performance. Further research

needs to be conducted to limit variability.

Introduction
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Caffeine (CAF) is widely ingested by adults across the United States (Mitchell et al. 2013).

Over 30 years of data has shown that CAF is ergogenic for endurance performance (Bell et al.

2003). More recently, its performance-enhancing properties have been identified for short-term

intense exercise performance including resistance training (Hoffman et al., 2008, Hudson et al.,

2008, Astorino Et al., 2008), repeated sprints (Wiles et al. 2006), and team sports (Paton et al.

2001). In these studies, CAF is typically ingested in powder form, which is feasible in a

laboratory setting as well as in daily life in capsule form.

Research studying the effects of CAF on different exercise protocol has shown

conflicting results. Numerous studies have shown that CAF elicits ergogenic benefits in

endurance exercises (Burk, 2008; Cole et al. 1996; Costill et al. 1978, Graham, 2001; Kovacs,

1998). In a sprint performance/resistance study, 24 male rugby players given 0, 200, 400, and

800 mg of CAF elicited greater sprint performance (Beaven et al. 2008). Collegiate shot putters

given 100 mg of CAF, increased their distance throw by 6.4% (Bliss et al.). However, in a

resistance training study involving 36 untrained men and women given either 300 or 600 mg

CAF, no difference in peak extension and flexion torque was observed (Jacobson and Edwards,

1991). Also in this study, reaction time and movement speed increased with the 300mg dose, but

not the 600 mg (Jacobson and Edwards, 1991). Lastly, a study looked at the effects of 6 mg/kg of

CAF on 15 strengthed trained men. Significance was seen in the number of repetitions in leg

extension but not in upper body exercise suggesting there is a difference in CAF effect between

upper and lower body (Hudson et al. 2008).

High intensity interval training (HIIT) has been consistently shown to elicit similar and in

some cases superior adaptations versus moderate intensity continuous training

(MICT). Significant increases in VO2max (Astorino et al. 2011; Astorino et al. 2014), fat
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oxidation (Astorino et al. 2011; Burgomaster et al. 2008), and oxidative capacity (Burgomaster et

al. 2008; Perry et al. 2008) have been shown in response to various forms of HIIT. Although the

efficacy and safety of HIIT are well-documented, it has been criticized for only being doable in a

lab environment, in which all sessions are supervised by trained individuals who oversee the

sessions and motivate participants. High intensity circuit training (HICT)/HIIT training has the

potential for fast and efficient methods for weight/fat loss. Body weight resistance in large

muscle groups with little recovery time generates aerobic and metabolic effects for up to 72

hours post-exercise (Heden et al., 2011). Research has shown increases in VO2max can be

achieved in just 4 minutes of exercise while exercising at or around 100% of a persons VO2max

(Tabata, 1996).

We recently showed (Riegler et al. 2017 in review) that this regime elicits intensities as high

as 90 %VO2max, which would represent a form of HIIT. The 7 min app was designed to address

the needs of those with a busier lifestyle. If performance during the 7 Min App could be

consistently enhanced with a product such as CAF, it may augment the daily training stimulus

and potentially optimize adaptations to training. All exercises in the 7 Min App are body weight,

allowing a person to do this workout anytime or anywhere in very little time.

The aim of this study is to examine the effects of CAF consumption on performance of the

7Min App in active men and women. We hypothesize that compared to placebo, CAF will show

significant improvement in muscular performance shown as the number of repetitions performed.

We also hypothesize that compared to placebo, caffeinated trials will show significant increases

in blood lactate (BLa) levels, VO2 averages, peak VO2, calories (Kcal) burned, as well as heart

rate (bpm).

Methods
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Design

Each subject attended a total of 4 different sessions. Initially, subjects underwent a VO2max test

on the cycle ergometer (Velotron Dynafit Pro, RacerMate Inc., Seattle, WA). Gas exchange data

was collected using a metabolic cart (ParvoMedics True One, Sandy, UT) During exercise, work

rate increased in a ramp-like manner until volitional fatigue, and gas exchange data and heart rate

(HR) was obtained. 10 minutes post VO2max test, the subjects were taken through with a

familiarization baseline session of the 7 Min App exercises they would be experiencing during

the three trials. Subjects were instructed to perform a 5 min warm up on the cycle ergometer at

25 watt resistance. After warm up, subject were hooked up to the metabolic cart and subjected to

the three trials where they underwent two sets of the 7 Minute Workout Program. Prior to each

Trial subjects were instructed to refrain from intense exercise for 48 hours, arrive rested,

hydrated, and in the postabsorptive state (> 2 hours). Each trial, subjects were randomly given a

caffeinated drink (placebo (PL), 2 mg/kg bw, 5 mg/kg bw) mixed with orange tang 1 hour prior

to exercise. A minimum of two days rest were required between workout sessions to ensure

results were not affected by muscle soreness and residual fatigue. Participants were instructed to

refrain from CAF intake for 12 hours before each trial.

Subjects

Ten total subject with moderate physical activity levels; five active men and five active women

who exercise a minimum of 2 days per calendar week will be used for the study. All subjects will

need to be free from any upper or lower extremity injury, impairment, or condition that may

affect the results. Subject descriptions can be seen in table 1. Subjects with elevated levels of

fitness with exposure to interval training or have taken more than 5 mg/kg bw on a regular basis

in the past month were excluded from this study.

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7 Minute Workout Program

The 7 Minute Workout Program is designed as a HICT program. It is meant to be inexpensive and

provide numerous health benefits for its users. The program includes 12 exercises arranged in a

specific order which consists of the following; 1. Jumping Jacks 2. Wall Sit 3. Push-ups 4.

Abdominal crunches 5. Step-ups onto chair 6. Squats (>90 degree knee flexion) 7. Triceps-dips on

chair (>90 degree flexion) 8. Plank 9. High knee jog in place (>90 degree knee flexion) 10.

Bilateral lunges 11. Push-ups with 90 degree rotation 12. Side plank. Each exercise is performed

for 30 seconds at maximal effort and is followed with a 10 second rest/transition period. A two

minute break will be given between sets.

HR measurements

A heart rate monitor was placed around the chest of the subject. This measure was used to assess

intensity of the exercises with the different doses of CAF. Heart rate will be taken for all three

trials during rest, after every exercise (i.e., during the first 3 second of rest following jumping

jacks), at the end of the 2 minute rest period, and 3 minutes after trial two. In total, 27

measurements were taken during each trial.

Blood Lactate Measurements

BLa concentration will be measured using a fingertip lancet and a blood lactate meter. There will

be three measurements taken; pre-exercise, during the two minute recovery, and 3 minutes post-

exercise of trial 2. BLa will be analyzed in this study to determine if CAF has significant effects

on the type of metabolic pathway being used during this type of exercise.

VO2 Measures

Subjects were initially subjected to a VO2max test to determine the level of our subjects fitness.

Average VO2 will be analyzed for both trial 1 and 2 for each dosage of CAF. Similarly VO2max
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(l/min) will be compared at the 3 levels of CAF.

Kcal measures

There has been research to suggest that CAF can affect the number of calories burned during

exercise. The metabolic cart calculates the amount of Kcal burned during the trial through the gas

exchange data. The number of Kcal burned was compared between the three trials of the 7 Minute

Workout Program.

Repetitions

Because the 7 minute workout program is HICT that lasts for extended periods of time, repetitions

were counted for each measurable exercise and compared between the three doses of CAF to see

if CAF increased the amount of repetitions produced. Repetitions for upper body and lower body

were then separated and totaled because research suggests that caffeine may affect these muscle

groups differently.

Data Analysis

All data was analyzed using SPSS version 20.0 (Chicago, IL) and expressed as mean standard

deviation (SD). A two-way ANOVA with repeated measures test was used to compare changes

across time and dose of CAF in heart rate, BLa, average VO2, and repetitions. A one-way

ANOVA with repeated measures test was used to compare changes in peak VO2 and Kcals.

Statistical significance was obtained at p<0.05.

Results

BLa Levels

A two-way ANOVA with repeated measures revealed significant change between PL, 2mg/kg,

and 5mg/kg (F=3.740, p<0.05). These changes can be observed in GRAPH. Pre exercise

revealed no significant change between PL, 2mg/kg, and 5mg/kg (2.6 1.1mmol/L, 2.4
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0.9mmol/L, and 3.1 1.0mmol/L respectively). Readings taken during the two minute rest

between sets was significant between the 2mg/kg and 5mg/kg trials (13.2 2.6mmol/L and 15.1

3.6mmol/L respectively). Post trials showed no significant change, however an increasing

trend can be observed from PL to 2mg/kg to 5mg/kg (14.3 3.7mmol/L, 15.2 3.3mmol/L, 15.9

2.6mmol/L respectively).

KCal

When running a one-way ANOVA with repeated measured, no significance was observed (F =

2.889, p>0.05). Results can be seen in GRAPH. There was a slight increase in calories burned

between PL, 2mg/kg bw, and 5mg/kg bw (157.4 43.9Kcal, 160.9 46.3Kcal, and 161.0

45.1Kcal respectively). Despite no significance being observed, there was an increasing trend in

Kcals burned.
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Lower Body Repetitions

Using a two-way ANOVA with repeated measures there was no significant change in lower body

repetitions between trials (F=2.698, p>0.05). A consistent increase between CAF doses can be

observed in GRAPH. Set 1 showed an increase from PL to 2mg/kg to 5mkg/kg(213.2 31.7

reps, 221.9 37.8, and 231.0 40.8 reps respectively). Set 2 showed a consistent decrease in

repetitions in each trial, however the same increase can be observed from PL to 2mg/kg to

5mg/kg at 208.3 32.9 reps, 213.5 32.7 reps, and 218.6 34.3 reps respectively. All data can

be seen in TABLE.
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Upper Body Repetitions

A two-way ANOVA with repeated measures revealed no significant change in upper body

repetitions (F= 1.771, p>0.05). GRAPH shows the increase from PL to 2mg/kg to 5mg/kg. Set 1

increased from 123.028.2 reps to 126.8 40.1 reps to 133.7 37 reps (PL, 2mg/kg, 5mg/kg

respectively). Set two decreased in repetitions compared to set 1. Set two increased from PL to

2mg/kg to 5mg/kg (117.0 33.7 reps, 119.4 43.0 reps, 125.2 40.7 reps respectively). Data

can be observed in TABLE.

Trial 1 PL Trial 1 2mg/kgTrial 1 5mg/kgTrial 2 PL Trial 2 2mg/kg

Trial 2 5mg/kg

Upper Body Reps 123.0 28.2 126.8 40.1 133.7 37.3 117.0 33.7119.4 43.0 125.2 40.7
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Lower Body Reps 213.2 31.7 221.9 37.8 231.0 40.8 208.3 32.9213.5 32.7 218.6 34.3

Average VO2 showed no significant difference (F= 3.002, p>0.05) when using a two-way

ANOVA with repeated measures. Set 1 showed no significant increase between PL, 2mg/kg,

5mg/kg (1.69 0.44 l/min, 1.72 0.46 l/min, 1.73 0.47 l/min respectively). Set 2 increased in

2mg/kg (1.81 0.53 l/min) and 5mg/kg (1.80 0.55 l/min) compared to PL (1.75 0.49 l/min),

however this showed no significant change. Set 2 can also be seen in GRAPH as having larger

average VO2 than set 1.

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Peak VO2 Levels

There was no significant change between peak VO2 (F=3.271, p>0.05) when using a one-way

ANOVA with repeated measures. Significance was found to be p=0.061 which means it was

very close to showing significant change. A slight increase can be seen between PL (2.59 0.70

l/min) and 2 mg/kg (2.64 0.73 l/min), and a fairly large decrease can be seen between the

previous two measurements and 5 mg/kg (2.57 0.75 l/min).

Average Heart Rate

Average heart heart showed no significant change between trials when using a two-way ANOVA

with repeated measures (F=0.183,p>0.05). GRAPH and TABLE shows that heart rate between

the three trials is practically the same. Resting heart rate was shown to start around the same

between PL, 2mg/kg, and 5mg/kg (79.3 13.0 bpm, 74.7 13.1 bpm, and 76.8 17.8 bpm
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respectively.) Peak heart rates at each of the three levels stated above were measured at 178.1

12.7 bpm, 176.1 10.5 bpm, and 177.3 14.6 bpm respectively.

Heart Rate PL 2mg/kg 5mg/kg

Resting 79.3 13.02 74.7 13.1 76.8 17.8

Ex. 1-3 143.1 13.5 145.0 15.7 148.2 20.1

Ex. 4-6 163.7 11.9 160.5 17.2 163.5 17.5

Ex. 7-9 172.0 12.2 170.5 14.8 174.6 13.4

Ex. 10-12 175.0 15.4 172.2 13.2 172.9 15.4

Mid Rest 128.7 20.4 133.8 17.0 131.4 21.8

Ex. 1-3 164.3 14.1 164.2 12.7 164.6 16.7

Ex. 4-6 171.6 10.9 174.9 11.3 173.7 15.9

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Ex. 7-9 179.8 11.4 179.0 8.7 178.7 16.8

Ex. 10-12 178.1 12.7 176.1 10.5 177.3 14.6

Recovery 122.2 18.5 123.8 20.0 126.1 20.7

Discussion

The primary aim of this study is to observe the effects of CAF on performance in active

men and women during the 7 Minute App workout. To our knowledge, this is the first study to

examine the ergogenic effects of caffeine on a circuit training routine. Our primary findings

suggest that there was a significant change in BLA between all three trials. All other variables

were not found to be significant however trends can be seen in repetitions, Kcals burned, and

VO2peak and averages. Heart rate showed no change between the three levels of caffeine.

Our data suggests there is a significant change in blood lactate levels when CAF is

ingested. Similar finding can be seen in Lee et al. (2014) where they looked at the effects of

6mg/kg CAF on repeated bicycle sprint exercise in eleven female athletes. This study found a

significant increase in BLA between PL and CAF trials (Lee et al. 2014). Lee and colleagues

suggest that caffeine may activate anaerobic glycolysis sooner, increasing lactate sooner (Lee et

al. 2014). This study also suggests that CAF may impair sprint based exercise due to the increase

in lactate and other products of anaerobic metabolism (Buchheit et al. 2009) Caffeine acts as an

antagonist on adenosine, a cellular component that increases with muscle contraction and causes

fatigue (Davis et al. 2003). Future studies should examine the exact chemical effect leading to

increased BLA.

When analyzing and comparing upper body repetitions to lower body repetitions, both

had no significant change due to CAF ingestion. For upper and lower body repetitions, a definite
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increase can be observed. This increase could be observed more clearly in lower body repetitions

than upper body repetitions suggesting that CAF may affect certain muscle groups differently. A

study done by Hudson had 15 strength trained men ingest 6mg/kg CAF and perform four sets of

arm curl and leg extensions to fatigue (Hudson et al. 2008). This study showed a significant

increase in the number of repetitions in leg extension, however no significant increase was

observed in the arm curl (Hudson et al. 2008) This data supports our findings showing a greater

increase in repetitions for lower body repetitions as opposed to upper body repetitions. A larger

sample size may help us to reveal significance in lower body repetitions by reducing variability.

Recent studies have suggested that variations in genotype may alter caffeine metabolism

and in turn affect performance in response to caffeine. A single difference in the genotype

responsible for the metabolism of caffeine in the liver will cause some subjects to be slow

caffeine metabolizers and others to metabolize caffeine more rapidly (Butler et al., 1989). This

genotype is related to habitual caffeine consumption and may explain discrepancies in an

individual's response to caffeine (Cornelis, 2007). Similar discrepancies can be observed in our

subjects suggesting only some individuals may experience improved performance with acute

caffeine intake.

Our findings also showed no significant difference in Peak VO2, average trial VO2 as

well as average heart rates. Heart rate stayed nearly identical ( 2-3 bpm) however a trend can be

observed in the peak VO2. This leads us to believe that CAF influences cardiac output,

specifically stroke volume. One study looked at the effects of Red Bull on different

hemodynamic pathways and concluded that Red Bull significantly increased stroke volume

(Miles-Can, 2015). Another study looked at the effects of 4mg/kg CAF on resistance training on

15 subjects and concluded a fall in stroke volume from pre exercise CAF to post exercise CAF
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(Souza, 2014). Further research involving cardiac output and CAF use in the 7Min would be

needed to determine if stroke volume was in fact affected by CAF.

In addition to the physical effects of caffeine, some psychological benefits exist as well.

Caffeine promotes the release of serotonin. This hormone release increases sympathetic activity

which may reverse symptoms of fatigue (Tarnopolsky, 2000). This may explain why subjects

reported reduced tiredness and increase alertness.

Limitations

One limitation we faced was that subjects tolerance to caffeine. Every person reacts

differently to the substance, therefore it is difficult to maintain effects. Some subjects ingest

caffeine on a regular basis in lower quantities than what was studied and may have built up a low

tolerance. Another limitation we encountered was a glitchy heart rate monitor. With the dynamic

movements the subjects took place in, the heart rate monitor sometimes had a hard time

connecting to the watch giving us mildly inaccurate readings. A possible explanation as to why

we didn't see a significant difference in areas other than BLa levels between subjects could be

that we simply did not have enough subjects to compare results within. We tested 5 men and 5

women. If we could test 2 more men and women, this could remove some of the variability and

give us more significance.

Conclusion

The 7 Minute App is a widely-used application characterized by twelve 30 second body

weight exercises performed continuously with 10 second recovery time. Utilizing this app can

help people who want to get healthy do so without devoting a large amount of time out of their

day to exercise. Our research suggests that caffeine would not offer many benefits to improve

performance within the application. Significance was found in BLa however we did not observe
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any significant differences in Kcals burned, heart rate, upper and lower body repetitions, or peak

VO2 and average VO2. In order to further these results, it would benefit us to obtain four more

participants to remove variability between subjects. It would also be beneficial for future

research to look at cardiac output as a variable in this study.

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