Hormonal
Sprint Interval Training (SIT) reduces abdominal visceral fat area (AVFA) to a similar extent as High-Intensity Interval Training (HIIT) despite requiring significantly less total exercise time and training load.
If you are obese and want to reduce dangerous belly fat, Sprint Interval Training (SIT) is a viable option that saves time compared to traditional HIIT. Perform 80 cycles of 6-second all-out sprints with 9 seconds of rest, 3-4 times a week. You do not need to match the total work or time of longer HIIT sessions to see significant visceral fat loss.
The reduction in AVFA (−6.31, −9.7 cm2) was not different between SIT and HIIT (p > 0.05)... Such findings suggest that the lower training load and exercise time commitments of the SIT regime could optimize the time-efficiency advantage of the traditional HIIT, facilitating the abdominal visceral fat reduction in obese young women.
Why this rating
Randomized controlled trial with objective CT/DEXA measurements, but small sample size (n=46) and short duration (12 weeks).
Source
Comparing Time Efficiency of Sprint vs. High-Intensity Interval Training in Reducing Abdominal Visceral Fat in Obese Young Women: A Randomized, Controlled Trial
Tomas K. Tong et al. · Frontiers in Physiology · 2018
DOI 10.3389/fphys.2018.01048
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