Energy balance
Interval training (HIIT and SIT) produces significantly greater reductions in total body fat percentage compared to moderate-intensity continuous training (MICT) and non-exercise control (CON) in apparently healthy adults.
If you want to lose body fat, interval training (HIIT or SIT) is more effective than steady-state cardio (MICT) or no exercise. You don't need to do long sessions; even low-volume HIIT (under 15 minutes of high-intensity work per session) can be superior. This is especially true if you have overweight or obesity, or if you stick with the program for at least 12 weeks.
Interval training demonstrated significantly greater reductions in total body fat percent (BF%) compared with MICT [weighted mean difference (WMD) of − 0.77%; 95% confidence interval (CI) − 1.12 to − 0.32%] and CON (WMD of − 1.50%; 95% CI − 2.40 to − 0.58%).
Why this rating
Based on 79 RCTs and 2474 participants, though methodological quality of included reviews was often critically low.
Source
Efficacy of Interval Training in Improving Body Composition and Adiposity in Apparently Healthy Adults: An Umbrella Review with Meta-Analysis
Eric Tsz‐Chun Poon et al. · Sports Medicine · 2024
DOI 10.1007/s40279-024-02070-9
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