Researchers tested whether combining intense 8-minute workouts (called Tabata training) with cinnamon supplements could help soldiers lose weight and get healthier. Forty soldiers who were overweight participated in the 8-week study. Those who did the workouts—especially those who also took cinnamon—lost more weight, improved their strength, and had better blood sugar levels than those who didn’t exercise. The combination of exercise and cinnamon appeared to work better together than either one alone, suggesting that pairing physical activity with certain supplements might boost weight loss results.

The Quick Take

  • What they studied: Whether doing short, intense workouts combined with taking cinnamon pills could help overweight soldiers lose weight and improve their health markers like blood sugar and strength.
  • Who participated: 40 soldiers who were overweight or obese were split into four groups: one doing workouts only, one doing workouts plus cinnamon, one taking cinnamon only, and one control group that made no changes. They exercised three times per week for eight weeks.
  • Key finding: Soldiers who combined Tabata training with cinnamon supplements lost the most weight and body fat, improved their strength the most, and showed the biggest improvements in blood sugar control and liver health compared to other groups.
  • What it means for you: If you’re trying to lose weight, combining short, intense exercise sessions with cinnamon supplements may work better than doing either one alone. However, this study was done on soldiers, so results might differ for other groups. Talk to your doctor before starting any new supplement or exercise program.

The Research Details

This was a controlled experiment where 40 overweight and obese soldiers were randomly assigned to one of four groups. One group did Tabata training (short bursts of intense exercise), one group did Tabata training plus took cinnamon supplements (500 mg three times daily), one group only took cinnamon, and one group made no changes as a comparison. All groups were measured at the start and end of the 8-week study.

Tabata training involves doing an exercise as hard as possible for 20 seconds, resting for 10 seconds, and repeating this cycle multiple times. The researchers measured body weight, body fat percentage, strength (using push-ups, squats, planks, and vertical jumps), blood sugar levels, insulin levels, liver function, and inflammation markers in the blood.

This type of study design is strong because it randomly assigns people to groups, which helps ensure fair comparisons. The researchers measured many different health markers to get a complete picture of how the training and supplement affected the soldiers’ bodies.

This research approach is important because it tests whether combining exercise with a natural supplement (cinnamon) creates a bigger benefit than either one alone. By measuring multiple health markers—not just weight loss—the researchers could see how the interventions affected overall health, including blood sugar control and inflammation. Testing on soldiers is relevant because they need to maintain fitness and health for their work.

The study was published in a respected sports nutrition journal, which suggests it went through expert review. The researchers measured many different health markers, which strengthens the findings. However, the sample size of 40 people is relatively small, and the study only lasted 8 weeks, so longer-term effects are unknown. The study focused on soldiers, so results may not apply equally to other populations.

What the Results Show

All soldiers who exercised—whether with or without cinnamon—lost significant amounts of weight and body fat over the 8 weeks. However, the group that combined Tabata training with cinnamon supplements saw the greatest improvements overall.

Strength and athletic performance improved noticeably in soldiers who did Tabata training, with or without cinnamon. They could do more push-ups, squats, and planks, and jump higher. The cinnamon-only group didn’t show these strength improvements, suggesting that the exercise was responsible for this benefit.

Blood sugar control improved across all exercise groups. Soldiers who exercised had lower fasting blood sugar levels and better insulin response, which are important markers for preventing diabetes. The combination group showed the best results in this area.

Liver function improved in all groups that exercised, with the combination group showing the most improvement. This is important because the liver is crucial for processing nutrients and removing toxins from the body.

Inflammation markers in the blood decreased in soldiers who exercised, suggesting that intense exercise reduces harmful inflammation in the body. The combination of exercise and cinnamon appeared to have the strongest anti-inflammatory effect. These improvements in inflammation are linked to better overall health and reduced disease risk.

Previous research has shown that Tabata training is effective for weight loss and improving fitness in short timeframes. This study adds to that evidence by showing that combining it with cinnamon may enhance the benefits. Cinnamon has been studied before for its potential to help with blood sugar control, and this research supports those earlier findings when combined with exercise.

The study only included 40 soldiers, which is a relatively small group, so results may not apply to everyone. The study lasted only 8 weeks, so we don’t know if benefits continue or fade over longer periods. The participants were all soldiers, who may be healthier or more disciplined than the general population, so results might differ for other groups. The study didn’t track what soldiers ate, which could have affected weight loss results. We also don’t know if the benefits lasted after the study ended.

The Bottom Line

If you’re overweight and want to lose weight and improve your health, combining short, intense workouts (like Tabata training) with cinnamon supplements may be more effective than doing either alone. However, this evidence is moderate strength because the study was small and short-term. Always consult with your doctor or a healthcare provider before starting new supplements or intense exercise programs, especially if you have any health conditions or take medications.

This research is most relevant for overweight or obese adults who want to lose weight and improve their fitness. It may be particularly useful for people in physically demanding jobs. People with diabetes, liver disease, or those taking blood-thinning medications should talk to their doctor before using cinnamon supplements. Pregnant or breastfeeding women should avoid cinnamon supplements without medical approval.

Based on this 8-week study, you might expect to see noticeable weight loss and improved strength within 4-6 weeks if you combine exercise with cinnamon supplements. However, individual results vary based on diet, starting fitness level, and consistency. Long-term benefits beyond 8 weeks are unknown and would require continued effort.

Want to Apply This Research?

  • Track weekly weight, body measurements (waist, hips, chest), and a simple strength test (number of push-ups or plank hold time) to monitor progress similar to how the study measured results.
  • Set a goal to do three 20-30 minute Tabata-style workouts per week while taking a 500 mg cinnamon supplement three times daily with meals. Log each workout completion and supplement intake in the app to maintain consistency.
  • Create a weekly dashboard showing weight trend, workout completion rate, and supplement adherence. Set monthly check-ins to measure strength improvements and take body measurements to track body composition changes beyond just weight.

This research summary is for educational purposes only and should not replace professional medical advice. The study was conducted on soldiers and may not apply equally to all populations. Before starting Tabata training, cinnamon supplements, or any new exercise program, consult with your healthcare provider, especially if you have existing health conditions, take medications, are pregnant or breastfeeding, or have allergies. Cinnamon supplements can interact with certain medications and may not be appropriate for everyone. Results from this 8-week study may not reflect long-term outcomes. Individual results vary based on diet, genetics, and consistency with the program.