Effects of HIIT and Sprint Interval Training on Adiposity in
                    Overweight Adults: A Meta-analysis

Haochong Liu; Qian Li; Wenpu Yang; Eric Tsz-Chun Poon; Haoyang Liu; Dapeng Bao; Indy Man Kit Ho

doi:10.1055/a-2559-8063

International Journal of Sports Medicine, Table of Contents

Int J Sports Med 2025; 46(13): 951-961
DOI: 10.1055/a-2559-8063

Review

Effects of HIIT and Sprint Interval Training on Adiposity in Overweight Adults: A Meta-analysis

Authors

Haochong Liu

¹Sport Coaching College, Beijing Sport University, Beijing, China (Ringgold ID: RIN47838)

²Faculty of Education and Health Sciences, University of Limerick Department of Physical Education and Sport Sciences, Limerick, Ireland (Ringgold ID: RIN548933)
Qian Li

¹Sport Coaching College, Beijing Sport University, Beijing, China (Ringgold ID: RIN47838)
Wenpu Yang

¹Sport Coaching College, Beijing Sport University, Beijing, China (Ringgold ID: RIN47838)
Eric Tsz-Chun Poon

³Department of Sports Science and Physical Education, The Chinese University of Hong Kong, Hong Kong, Hong Kong
Haoyang Liu

¹Sport Coaching College, Beijing Sport University, Beijing, China (Ringgold ID: RIN47838)

⁴Sports Engineering Lab, School of Sports Engineering, Beijing Sport University, Beijing, China (Ringgold ID: RIN47838)
Dapeng Bao

⁵China Institute of Sport and Health Science, Beijing Sport University, Beijing, China (Ringgold ID: RIN47838)

⁶Medical Examination Center, Peking University Third Hospital, Beijing, China (Ringgold ID: RIN66482)
Indy Man Kit Ho

⁷Asian Academy for Sports and Fitness Professionals, Technological and Higher Education Institute of Hong Kong, Hong Kong, Hong Kong (Ringgold ID: RIN435815)

⁸Asian Academy for Sports and Fitness Professionals, Hong kong, Hong Kong

⁹Faculty of Kinesiology, University of Zagreb, Zagreb, Croatia (Ringgold ID: RIN37631)

Abstract

A meta-analysis was conducted to compare the effects of high-intensity interval training and sprint interval training on body fat reduction in adults with overweight or obesity. Following Preferred Reporting Items for Systematic Reviews and Meta-Analyses 2020 guidelines, eight databases were searched, yielding 10 relevant studies involving 343 participants. Both high-intensity interval training and sprint interval training significantly reduced body fat% (standardized mean difference=− 0.56, 95% confidence interval=(− 0.89,−0.24), and p=0.001 and standardized mean difference=− 0.57, 95% confidence interval=(− 0.85,−0.29), and p=0.000, respectively), fat mass (standardized mean difference=− 0.62, 95% confidence interval=(− 1.01,−0.23), and p=0.002 and standardized mean difference=− 0.51, 95% confidence interval=(− 0.81,−0.21), and p=0.001, respectively), and body mass (standardized mean difference=− 0.43, 95% confidence interval=(− 0.75,−0.11), and p=0.009 and standardized mean difference=− 0.34, 95% confidence interval=(− 0.58,−0.10), and p=0.006, respectively). No significant differences were found between high-intensity interval training and sprint interval training in terms of body composition changes. However, the time spent on sprint interval training was approximately 50% less than that of high-intensity interval training. Subgroup analysis suggested that sprint interval training with shorter work durations (less than 10 s) was more effective in obesity control. In conclusion, both high-intensity interval training and sprint interval training demonstrated similar effectiveness in improving body adiposity. Given its time efficiency and straightforward intensity monitoring, sprint interval training may serve as a viable alternative exercise program for promoting fat reduction in adults with overweight or obesity, provided that it is appropriately designed.

Keywords

exercise - high-intensity interval training - obesity - sprint interval training - body composition - fat mass

Full Text

References

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