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

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

Publication History

Received: 24 May 2024

Accepted after revision: 17 March 2025

Accepted Manuscript online:
17 March 2025

Article published online:
10 September 2025

• References

• 1 Hu M, Kong Z, Sun S. et al. Interval training causes the same exercise enjoyment as moderate-intensity training to improve cardiorespiratory fitness and body composition in young Chinese women with elevated BMI. J Sports Sci 2021; 39: 1677-1686
• 2 Dallongeville J, Bringer J, Bruckert E. et al. Abdominal obesity is associated with ineffective control of cardiovascular risk factors in primary care in France. Diabetes Metab 2008; 34: 606-611
• 3 Stefan N, Birkenfeld AL, Schulze MB. Global pandemics interconnected - obesity, impaired metabolic health and COVID-19. Nat Rev Endocrinol 2021; 17: 135-149
• 4 Calle EE, Thun MJ. Obesity and cancer. Oncogene 2004; 23: 6365-6378
• 5 Fogelholm M. Physical activity, fitness and fatness: relations to mortality, morbidity and disease risk factors. A systematic review. Obes Rev 2010; 11: 202-221
• 6 Burgess E, Hassmen P, Pumpa KL. Determinants of adherence to lifestyle intervention in adults with obesity: a systematic review. Clin Obes 2017; 7: 123-135
• 7 Jacobsen DJ, Donnelly JE, Snyder-Heelan K, Livingston K. Adherence and attrition with intermittent and continuous exercise in overweight women. Int J Sports Med 2003; 24: 459-464
• 8 Batrakoulis A, Fatouros IG. Psychological Adaptations to High-Intensity Interval Training in Overweight and Obese Adults: A Topical Review. Sports (Basel) 2022; 10: 64
• 9 Weston KS, Wisløff U, Coombes JS. High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis. Br J Sports Med 2014; 48: 1227-1234
• 10 Poon ET, Wongpipit W, Ho RS, Wong SH. Interval training versus moderate-intensity continuous training for cardiorespiratory fitness improvements in middle-aged and older adults: a systematic review and meta-analysis. J Sports Sci 2021; 39: 1996-2005
• 11 Viana RB, Naves JPA, Coswig VS. et al. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). Br J Sports Med 2019; 53: 655-664
• 12 Keating SE, Johnson NA, Mielke GI, Coombes JS. A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. Obes Rev 2017; 18: 943-964
• 13 Wewege M, van den Berg R, Ward RE, Keech A. The effects of high-intensity interval training vs. moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Obes Rev 2017; 18: 635-646
• 14 Poon ET, Little JP, Sit CH, Wong SH. The effect of low-volume high-intensity interval training on cardiometabolic health and psychological responses in overweight/obese middle-aged men. J Sports Sci 2020; 38: 1997-2004
• 15 Poon ET, Siu PM, Wongpipit W, Gibala M, Wong SH. Alternating high-intensity interval training and continuous training is efficacious in improving cardiometabolic health in obese middle-aged men. J Exerc Sci Fit 2022; 20: 40-47
• 16 Fisher G, Brown AW, Bohan Brown MM. et al. High Intensity Interval- vs Moderate Intensity- Training for Improving Cardiometabolic Health in Overweight or Obese Males: A Randomized Controlled Trial. PloS one 2015; 10: e0138853
• 17 Higgins S, Fedewa MV, Hathaway ED, Schmidt MD, Evans EM. Sprint interval and moderate-intensity cycling training differentially affect adiposity and aerobic capacity in overweight young-adult women. Appl Physiol Nutr Metab 2016; 41: 1177-1183
• 18 Dupuit M, Boscaro A, Bonnet A. et al. Acute metabolic responses after continuous or interval exercise in post-menopausal women with overweight or obesity. Scand J Med Sci Sports 2020; 30: 2352-2363
• 19 Yin M, Li H, Bai M, Liu H. et al. Is low-volume high-intensity interval training a time-efficient strategy to improve cardiometabolic health and body composition? A meta-analysis. Appl Physiol Nutr Metab 2023; 49: 273-292
• 20 Page MJ, McKenzie JE, Bossuyt PM. et al. The PRISMA 2020 statement: an updated guideline for reporting systematic reviews. BMJ 2021; 372: n71
• 21 Liberati A, Altman DG, Tetzlaff J. et al. The PRISMA statement for reporting systematic reviews and meta-analyses of studies that evaluate healthcare interventions: explanation and elaboration. BMJ 2009; 339: b2700
• 22 Cumpston MS, McKenzie JE, Welch VA, Brennan SE. Strengthening systematic reviews in public health: guidance in the Cochrane Handbook for Systematic Reviews of Interventions, 2nd edition. J Public Health (Oxf) 2022; 44: e588-e592
• 23 Sterne JAC, Savović J, Page MJ. et al. RoB 2: a revised tool for assessing risk of bias in randomised trials. BMJ 2019; 366: 14898
• 24 Balshem H, Helfand M, Schünemann HJ. et al. GRADE guidelines: 3. Rating the quality of evidence. J Clin Epidemiol 2011; 64: 401-406
• 25 Higgins JP, Thompson SG. Quantifying heterogeneity in a meta-analysis. Stat Med 2002; 21: 1539-1558
• 26 Mokkink LB, Boers M, van der Vleuten CPM. et al. COSMIN Risk of Bias tool to assess the quality of studies on reliability or measurement error of outcome measurement instruments: a Delphi study. BMC Med Res Methodol 2020; 20: 293
• 27 Dettori JR, Norvell DC, Chapman JR. Fixed-Effect vs Random-Effects Models for Meta-Analysis: 3 Points to Consider. Global Spine J 2022; 12: 1624-1626
• 28 Cohen J. Statistical power analysis for the behavioral sciences. 2nd edn Aufl. New York: Routledge; 1988.
• 29 Schubert MM, Palumbo E, Seay RF, Spain KK, Clarke HE. Energy compensation after sprint- and high-intensity interval training. PLoS One 2017; 12: e0189590
• 30 Tong TK, Zhang H, Shi H. et al. Comparing Time Efficiency of Sprint vs. High-Intensity Interval Training in Reducing Abdominal Visceral Fat in Obese Young Women: A Randomized, Controlled Trial. Front Physiol 2018; 9: 1048
• 31 Sun S, Zhang H, Kong Z, Shi Q, Tong TK, Nie J. Twelve weeks of low volume sprint interval training improves cardio-metabolic health outcomes in overweight females. J Sports Sci 2019; 37: 1257-1264
• 32 Zhang H, Tong TK, Kong Z, Shi Q, Liu Y, Nie J. Exercise training-induced visceral fat loss in obese women: The role of training intensity and modality. Scand J Med Sci Sports 2021; 31: 30-43
• 33 Lunt H, Draper N, Marshall HC. et al. High intensity interval training in a real world setting: a randomized controlled feasibility study in overweight inactive adults, measuring change in maximal oxygen uptake. PLoS One 2014; 9: e83256
• 34 Nie J, Zhang H, He Y. et al. The impact of high-intensity interval training on the cTnT response to acute exercise in sedentary obese young women. Scand J Med Sci Sports 2019; 29: 160-170
• 35 Camacho-Cardenosa A, Camacho-Cardenosa M, Brazo-Sayavera J, Burtscher M, Timón R, Olcina G. Effects of High-Intensity Interval Training Under Normobaric Hypoxia on Cardiometabolic Risk Markers in Overweight/Obese Women. High Alt Med Biol 2018; 19: 356-366
• 36 Camacho-Cardenosa A, Camacho-Cardenosa M, Olcina G, Timón R, Brazo-Sayavera J. Detraining effect on overweight/obese women after high-intensity interval training in hypoxia. Scand J Med Sci Sports 2019; 29: 535-543
• 37 Naves JPA, Viana RB, Rebelo ACS. et al. Effects of High-Intensity Interval Training vs. Sprint Interval Training on Anthropometric Measures and Cardiorespiratory Fitness in Healthy Young Women. Front Physiol 2018; 9: 1738
• 38 Salus M, Tillmann V, Remmel L. et al. Effect of Sprint Interval Training on Cardiometabolic Biomarkers and Adipokine Levels in Adolescent Boys with Obesity. Int J Environ Res Public Health 2022; 19: 12672
• 39 Salus M, Tillmann V, Remmel L. et al. Effect of supervised sprint interval training on cardiorespiratory fitness and body composition in adolescent boys with obesity. J Sports Sci 2022; 40: 2010-2017
• 40 Kolnes KJ, Petersen MH, Lien-Iversen T, Højlund K, Jensen J. Effect of Exercise Training on Fat Loss – Energetic Perspectives and the Role of Improved Adipose Tissue Function and Body Fat Distribution. Front Physiol 2021; 12: 737709
• 41 Colpitts BH, Seaman K, Bouchard DR, Sénéchal M. Difference in total workload during sprint interval training for adults living with or without obesity. Eur J Appl Physiol 2021; 121: 2893-2902
• 42 Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes 2011; 2011: 868305
• 43 Purdom T, Kravitz L, Dokladny K, Mermier C. Understanding the factors that effect maximal fat oxidation. J Int Soc Sports Nutr 2018; 15: 3
• 44 Ekkekakis P, Biddle SJH. Extraordinary claims in the literature on high-intensity interval training (HIIT): IV. Is HIIT associated with higher long-term exercise adherence?. Psychol Sport Exerc 2023; 64: 102295
• 45 Hu M, Jung ME, Nie J, Kong Z. Affective and Enjoyment Responses to Sprint Interval Training in Healthy Individuals: A Systematic Review and Meta-Analysis. Front Psychol 2022; 13: 820228
• 46 Wewege MA, Ahn D, Yu J, Liou K, Keech A. High-Intensity Interval Training for Patients With Cardiovascular Disease-Is It Safe? A Systematic Review. J Am Heart Assoc 2018; 7: e009305
• 47 Rognmo Ø, Moholdt T, Bakken H. et al. Cardiovascular risk of high- versus moderate-intensity aerobic exercise in coronary heart disease patients. Circulation 2012; 126: 1436-1440
• 48 MacInnis MJ, Gibala MJ. Physiological adaptations to interval training and the role of exercise intensity. J Physiol 2017; 595: 2915-2930
• 49 Vollaard NBJ, Metcalfe RS. Research into the Health Benefits of Sprint Interval Training Should Focus on Protocols with Fewer and Shorter Sprints. Sports Med 2017; 47: 2443-2451
• 50 Metcalfe RS, Atef H, Mackintosh K. et al. Time-efficient and computer-guided sprint interval exercise training for improving health in the workplace: a randomised mixed-methods feasibility study in office-based employees. BMC Public Health 2020; 20: 313
• 51 Santos A, Braaten K, MacPherson M. et al. Rates of compliance and adherence to high-intensity interval training: a systematic review and Meta-analyses. Int J Behav Nutr Phys Act 2023; 20: 134
• 52 Colpitts BH, Seaman K, Eadie AL, Brunt KR, Bouchard DR, Sénéchal M. Effects of sprint interval training on substrate oxidation in adults living with and without obesity: The i-FLEX study. Physiol Rep 2021; 9: e14916
• 53 Gallo-Villegas J, Restrepo D, Pérez L. et al. Safety of High-Intensity, Low-Volume Interval Training or Continuous Aerobic Training in Adults With Metabolic Syndrome. J Patient Saf 2022; 18: 295-301
• 54 Poon ET, Wongpipit W, Li HY. et al. High-intensity interval training for cardiometabolic health in adults with metabolic syndrome: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med 2024; 58: 1267-1284
• 55 Cowley ES, Olenick AA, McNulty KL, Ross EZ. “Invisible Sportswomen”: The Sex Data Gap in Sport and Exercise Science Research. Women Sport Phys Act J 2021; 29: 146-151
• 56 Li F, Kong Z, Zhu X. et al. High-intensity interval training elicits more enjoyment and positive affective valence than moderate-intensity training over a 12-week intervention in overweight young women. J Exerc Sci Fit 2022; 20: 249-255 Q1. Epub 2022 May 11. PMID: 35646131; PMCID: PMC9120050