The Effect of HIIT Zumba with Nusantara Music on Stress and Sleep Quality in Working Women: A Pre-Experimental Study
DOI:
https://doi.org/10.51143/jksi.v10i2.1001Keywords:
High Intensity Interval Training, Sleep Quality, Stress Level, Working Women, ZumbaAbstract
Wanita pekerja rentan terhadap stress dan kualitas tidur buruk akibat gaya hidup sedentary dan tuntutan ganda. Kondisi ini meningkatkan risiko penyakit kronis dan menurunkan produktivitas kerja. Penelitian ini berfokus pada intervensi latihan fisik High Intensity Interval Training (HIIT):Zumba yang diiringi Musik Nusantara (Dangdut dan lagu daerah) dengan tempo 130-150 BPM sebagai solusi preventif. Tujuan dari penelitian ini adalah menguji pengaruh HIIT:Zumba terhadap kualitas tidur dan Tingkat stress pada Wanita pekerja di Banjarmasin, Kalimantan Selatan. Penelitian ini menggunakan desain pra-eksperimen one-group pretest-posttest design dengan pendekatan Preliminary Intervention Study. Sebanyak 30 wanita pekerja berusia produktif (15-64 tahun) dengan Tingkat stress sedang dan kualitas tidur buruk dipilih melalui purposive sampling. Intervensi berupa latihan HIIT: Zumba dilakukan selama 6 minggu. Kualitas tidur dan Tingkat stress diukur menggunakan kuesioner PSQI dan PSS Sebelum dan sesudah Intervensi. Data dianalisis dengan uji Wilcoxon Signed-Rank Test. Intervensi menunjukkan terdapat perbedaan yang signifikan pada kualitas tidur sebelum dan sesudah HIIT: Zumba dilakukan (p = 0.013) namun sebaliknya tidak ada perbedaan yang signifikan pada Tingkat stress sebelum dan sesudah intervensi (p = 0.166), kemungkinan karena beban eksternal yang kompleks (seperti tuntutan profesional dan domestik ganda) yang tidak sepenuhnya ditangani oleh intervensi fisik saja.
Working women are vulnerable to stress and poor sleep quality due to sedentary lifestyles and the burden of dual demands (professional and domestic). This condition increases the risk of chronic disease and reduces work productivity. This study focused on the physical exercise intervention of High Intensity Interval Training (HIIT): Zumba accompanied by Nusantara Music (Dangdut and region song) with a tempo of 130-150 BPM as a preventive solution. This research utilized a pre-experimental one-group pretest-posttest design and is presented as a Preliminary Intervention Study. A total of 30 working women of productive age (15-64 years) with moderate stress levels and poor sleep quality were selected through purposive sampling. The intervention, which involved HIIT Zumba Exercise was conducted for six weeks. Sleep quality and stress levels were measured using the PSQI and PSS. The data was analyzed by the Wilcoxon Signed-Rank Test. The intervention showed significant differences in sleep quality before and after HIIT: Zumba was performed (p = 0.013) however there was no significant difference in stress levels before and after the intervention (p = 0.166), likely due to complex external burdens (such as dual professional and domestic demands) that were not fully addressed by the physical intervention alone.
References
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Alnawwar, M. A., Alraddadi, M. I., Algethmi, R. A., Salem, G. A., Salem, M. A., & Alharbi, A. A. (2023). The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus. https://doi.org/10.7759/cureus.43595
Atakan, M. M., Li, Y., Ko?ar, ?. N., Turnagöl, H. H., & Yan, X. (2021). Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. International Journal of Environmental Research and Public Health, 18(13), 7201. https://doi.org/10.3390/ijerph18137201
Avindharin, T. D. (2024). Analisis Kualitatif: Pengaruh Sedentary Lifestyle Terhadap Kesadaran Gizi pada Wanita Usia Produktif. Jumagi (Jurnal Madani Gizi Indonesia), 1(2), 68–73.
Borrega-Mouquinho, Y., Sánchez-Gómez, J., Fuentes-García, J. P., Collado-Mateo, D., & Villafaina, S. (2021). Effects of High-Intensity Interval Training and Moderate-Intensity Training on Stress, Depression, Anxiety, and Resilience in Healthy Adults During Coronavirus Disease 2019 Confinement: A Randomized Controlled Trial. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.643069
Chandrasekaran, S., Guduru, R., & Loganathan, S. (2025). Factors causing work related stress and strategies for stress management: a study of working women in private and public sectors in the Indian context. Frontiers in Global Women’s Health, 6(May). https://doi.org/10.3389/fgwh.2025.1597409
Fatima, Y., Doi, S. A. R., Najman, J. M., & Mamun, A. Al. (2016). Explori`ng Gender Difference in Sleep Quality of Young Adults: Findings from a Large Population Study. Clinical Medicine & Research, 14(3–4), 138–144. https://doi.org/10.3121/cmr.2016.1338
Hakim, A. R., Mora, L., Leometa, C. H., & Dimala, C. P. (n.d.). (2024).Psychometric Properties Of The Perceived Stress Scale ( PSS-10 ) In Indonesian Version.JP3I (Jurnal Pengukuran Psikologi dan Pendidikan Indonesia),13(2), 117-129. http://doi.org/10/15408/jp3i.v13i2.35482
Herdianti, N. (2018). Pengaruh Zumba Fitness Terhadap Tingkat Stres Psikologis Mahasiswa FK Unisma. Universitas Islam Bandung.Jahrami, H., BaHammam, A. S., Stubbs, B., Sabah, A., Saif, Z., Bragazzi, N. L., & Vitiello, M. V. (2022). Eight-week high-intensity interval training is associated with improved sleep quality and cardiorespiratory fitness in patients with depressive disorders. Sleep and Breathing, 26(1), 397–406. https://doi.org/10.1007/s11325-021-02388-y
Jiménez-García, J. D., Hita-Contreras, F., de la Torre-Cruz, M. J., Aibar-Almazán, A., Achalandabaso-Ochoa, A., Fábrega-Cuadros, R., & Martínez-Amat, A. (2021). Effects of HIIT and MIIT Suspension Training Programs on Sleep Quality and Fatigue in Older Adults: Randomized Controlled Clinical Trial. International Journal of Environmental Research and Public Health, 18(3), 1211. https://doi.org/10.3390/ijerph18031211
Kawinchotpaisan, K., Segsarnviriya, C., & Norchai, P. (2025). The Effects of High-Intensity Interval Training (HIIT) on Sleep Quality in Obese Patients: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Obesities, 5(2), 32. https://doi.org/10.3390/obesities5020032
Kusnanik, N. W., Sumniar, T. J., & Bird, S. P. (2020). The Effect of Zumba and High Impact Aerobic in Reducing Skinfold Thickness. Atlantis Press SARL, 390, 165–168.
Marques, E. A., Ferreira, J., Carvalho, J., & Figueiredo, P. (2017). Cardiovascular demands and training load during a Zumba® session in healthy adult women. Science & Sports,32(6),e235-e243. https://doi.org/10.1016/j.scispo.2017.08.002
McGranahan, M. J., & O’Connor, P. J. (2025a). Effect of high-intensity interval training exercise on sleep quality in women with probable post-traumatic stress disorder: A pilot randomized controlled trial. Sleep Medicine, 129, 245–256. https://doi.org/10.1016/j.sleep.2025.02.029
McGranahan, M. J., & O’Connor, P. J. (2025b). Effect of high-intensity interval training exercise on sleep quality in women with probable post-traumatic stress disorder: A pilot randomized controlled trial. Sleep Medicine, 129, 245–256. https://doi.org/10.1016/j.sleep.2025.02.029
Montero, M. D., Barrera, A. C., & Martinez, V. (2021). Acute effect of HIIT on testosterone and cortisol levels in healthy individuals?: A systematic review and meta- analysis. April, 1722–1744. https://doi.org/10.1111/sms.13999
Rakhshani, T., Saeedi, P., Kashfi, S. M., Bazrafkan, L., Kamyab, A., & Khani Jeihooni, A. (2024). The relationship between spiritual health, quality of life, stress, anxiety and depression in working women. Frontiers in Public Health, 12. https://doi.org/10.3389/fpubh.2024.1366230
Ricciardelli, R., Taillieu, T. L., McElheran, M., Cramm, H., Ajith, H., Johnston, M. S., & Carleton, R. N. (2024). Sleep quality and mental disorder symptoms among correctional workers in Ontario, Canada. Scientific Reports, 14(1), 14963. https://doi.org/10.1038/s41598-024-65891-8
Rokom. (2023, February 17). Pemerintah Fokus pada Upaya Pencegahan agar Indonesia Tidak jadi Negara Penyakitan. Biro Komunikasi Dan Pelayanan Publik Kementerian Kesehatan .
Sejbuk, M., Miro?czuk-Chodakowska, I., & Witkowska, A. M. (2022). Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors. Nutrients, 14(9), 1912. https://doi.org/10.3390/nu14091912
Septian, N. (2024). Hubungan Stres dan Kualitas Tidur: Tinjauan Literatur. Jurnal Multidisipliner Ilmu Akademik, 1(5), 163–168.
Serdar, C. C., Cihan, M., & Serdar, M. A. (2021). Sample size, power and effect size revisited: simplified and practical approaches in pre-clinical, clinical and laboratory studies. Biochem Med (Zagreb),31(1), 1–27. https://doi.org/10.11613/BM.2021.010502
Sukmana, Y., & Jatmiko, B. P. (2019, March 27). Karyawan Perempuan Merasa Lebih Stres Dibandingkan Pria. Kompas.Com.
Thania, I., Pritasari, S. P., Theresia, V., Tesha, Suryaputra, A. F., & Yosua, I. (2021). Stres akibat Konflik Peran Ganda dan Coping Stress pada Ibu yang Bekerja dari Rumah selama Pandemi. Jurnal Ilmiah Psikologi MIND SET, 1(01), 25–50. https://doi.org/10.35814/mindset.v1i01.2576
Wahyuni, F. C. H. E. L. H. F. (2018). Pengaruh Latihan Zumba Terhadap Kualitas Tidur dan Tekanan Darah Pada Wanita Overweight dan Obesitas [Skripsi]. Universitas Gadjah Mada.
Xu, L., Yan, W., Hua, G., He, Z., Wu, C., & Hao, M. (2025). Effects of physical activity on sleep quality among university students: chain mediation between rumination and depression levels. BMC Psychiatry, 25(1), 7. https://doi.org/10.1186/s12888-024-06450-3
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References
Alim, I. Z. (2015). Uji validitas dan reliabilitas instrumen pittsburgh sleep quality index versi Bahasa Indonesia [Tesis spesialis, Universitas Indonesia]. Perpustakaan Universitas Indonesia. https://lib.ui.ac.id/detail?id=20404062&lokasi=lokal
Alnawwar, M. A., Alraddadi, M. I., Algethmi, R. A., Salem, G. A., Salem, M. A., & Alharbi, A. A. (2023). The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review. Cureus. https://doi.org/10.7759/cureus.43595
Atakan, M. M., Li, Y., Ko?ar, ?. N., Turnagöl, H. H., & Yan, X. (2021). Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. International Journal of Environmental Research and Public Health, 18(13), 7201. https://doi.org/10.3390/ijerph18137201
Avindharin, T. D. (2024). Analisis Kualitatif: Pengaruh Sedentary Lifestyle Terhadap Kesadaran Gizi pada Wanita Usia Produktif. Jumagi (Jurnal Madani Gizi Indonesia), 1(2), 68–73.
Borrega-Mouquinho, Y., Sánchez-Gómez, J., Fuentes-García, J. P., Collado-Mateo, D., & Villafaina, S. (2021). Effects of High-Intensity Interval Training and Moderate-Intensity Training on Stress, Depression, Anxiety, and Resilience in Healthy Adults During Coronavirus Disease 2019 Confinement: A Randomized Controlled Trial. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.643069
Chandrasekaran, S., Guduru, R., & Loganathan, S. (2025). Factors causing work related stress and strategies for stress management: a study of working women in private and public sectors in the Indian context. Frontiers in Global Women’s Health, 6(May). https://doi.org/10.3389/fgwh.2025.1597409
Fatima, Y., Doi, S. A. R., Najman, J. M., & Mamun, A. Al. (2016). Explori`ng Gender Difference in Sleep Quality of Young Adults: Findings from a Large Population Study. Clinical Medicine & Research, 14(3–4), 138–144. https://doi.org/10.3121/cmr.2016.1338
Hakim, A. R., Mora, L., Leometa, C. H., & Dimala, C. P. (n.d.). (2024).Psychometric Properties Of The Perceived Stress Scale ( PSS-10 ) In Indonesian Version.JP3I (Jurnal Pengukuran Psikologi dan Pendidikan Indonesia),13(2), 117-129. http://doi.org/10/15408/jp3i.v13i2.35482
Herdianti, N. (2018). Pengaruh Zumba Fitness Terhadap Tingkat Stres Psikologis Mahasiswa FK Unisma. Universitas Islam Bandung.Jahrami, H., BaHammam, A. S., Stubbs, B., Sabah, A., Saif, Z., Bragazzi, N. L., & Vitiello, M. V. (2022). Eight-week high-intensity interval training is associated with improved sleep quality and cardiorespiratory fitness in patients with depressive disorders. Sleep and Breathing, 26(1), 397–406. https://doi.org/10.1007/s11325-021-02388-y
Jiménez-García, J. D., Hita-Contreras, F., de la Torre-Cruz, M. J., Aibar-Almazán, A., Achalandabaso-Ochoa, A., Fábrega-Cuadros, R., & Martínez-Amat, A. (2021). Effects of HIIT and MIIT Suspension Training Programs on Sleep Quality and Fatigue in Older Adults: Randomized Controlled Clinical Trial. International Journal of Environmental Research and Public Health, 18(3), 1211. https://doi.org/10.3390/ijerph18031211
Kawinchotpaisan, K., Segsarnviriya, C., & Norchai, P. (2025). The Effects of High-Intensity Interval Training (HIIT) on Sleep Quality in Obese Patients: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Obesities, 5(2), 32. https://doi.org/10.3390/obesities5020032
Kusnanik, N. W., Sumniar, T. J., & Bird, S. P. (2020). The Effect of Zumba and High Impact Aerobic in Reducing Skinfold Thickness. Atlantis Press SARL, 390, 165–168.
Marques, E. A., Ferreira, J., Carvalho, J., & Figueiredo, P. (2017). Cardiovascular demands and training load during a Zumba® session in healthy adult women. Science & Sports,32(6),e235-e243. https://doi.org/10.1016/j.scispo.2017.08.002
McGranahan, M. J., & O’Connor, P. J. (2025a). Effect of high-intensity interval training exercise on sleep quality in women with probable post-traumatic stress disorder: A pilot randomized controlled trial. Sleep Medicine, 129, 245–256. https://doi.org/10.1016/j.sleep.2025.02.029
McGranahan, M. J., & O’Connor, P. J. (2025b). Effect of high-intensity interval training exercise on sleep quality in women with probable post-traumatic stress disorder: A pilot randomized controlled trial. Sleep Medicine, 129, 245–256. https://doi.org/10.1016/j.sleep.2025.02.029
Montero, M. D., Barrera, A. C., & Martinez, V. (2021). Acute effect of HIIT on testosterone and cortisol levels in healthy individuals?: A systematic review and meta- analysis. April, 1722–1744. https://doi.org/10.1111/sms.13999
Rakhshani, T., Saeedi, P., Kashfi, S. M., Bazrafkan, L., Kamyab, A., & Khani Jeihooni, A. (2024). The relationship between spiritual health, quality of life, stress, anxiety and depression in working women. Frontiers in Public Health, 12. https://doi.org/10.3389/fpubh.2024.1366230
Ricciardelli, R., Taillieu, T. L., McElheran, M., Cramm, H., Ajith, H., Johnston, M. S., & Carleton, R. N. (2024). Sleep quality and mental disorder symptoms among correctional workers in Ontario, Canada. Scientific Reports, 14(1), 14963. https://doi.org/10.1038/s41598-024-65891-8
Rokom. (2023, February 17). Pemerintah Fokus pada Upaya Pencegahan agar Indonesia Tidak jadi Negara Penyakitan. Biro Komunikasi Dan Pelayanan Publik Kementerian Kesehatan .
Sejbuk, M., Miro?czuk-Chodakowska, I., & Witkowska, A. M. (2022). Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors. Nutrients, 14(9), 1912. https://doi.org/10.3390/nu14091912
Septian, N. (2024). Hubungan Stres dan Kualitas Tidur: Tinjauan Literatur. Jurnal Multidisipliner Ilmu Akademik, 1(5), 163–168.
Serdar, C. C., Cihan, M., & Serdar, M. A. (2021). Sample size, power and effect size revisited: simplified and practical approaches in pre-clinical, clinical and laboratory studies. Biochem Med (Zagreb),31(1), 1–27. https://doi.org/10.11613/BM.2021.010502
Sukmana, Y., & Jatmiko, B. P. (2019, March 27). Karyawan Perempuan Merasa Lebih Stres Dibandingkan Pria. Kompas.Com.
Thania, I., Pritasari, S. P., Theresia, V., Tesha, Suryaputra, A. F., & Yosua, I. (2021). Stres akibat Konflik Peran Ganda dan Coping Stress pada Ibu yang Bekerja dari Rumah selama Pandemi. Jurnal Ilmiah Psikologi MIND SET, 1(01), 25–50. https://doi.org/10.35814/mindset.v1i01.2576
Wahyuni, F. C. H. E. L. H. F. (2018). Pengaruh Latihan Zumba Terhadap Kualitas Tidur dan Tekanan Darah Pada Wanita Overweight dan Obesitas [Skripsi]. Universitas Gadjah Mada.
Xu, L., Yan, W., Hua, G., He, Z., Wu, C., & Hao, M. (2025). Effects of physical activity on sleep quality among university students: chain mediation between rumination and depression levels. BMC Psychiatry, 25(1), 7. https://doi.org/10.1186/s12888-024-06450-3
