Mixed

High-Intensity Intermittent Exercise (HIIE) produces greater reductions in subcutaneous and abdominal fat compared to steady-state aerobic exercise when exercise volume is equated, particularly in overweight or obese populations.

If you are overweight or have metabolic issues, try High-Intensity Intermittent Exercise (HIIE) on a stationary bike. Perform 3-4 sessions per week. Use a protocol like 30 seconds of all-out sprinting followed by 4 minutes of rest, repeated 4-6 times. This takes only about 3-4 minutes per session. While it is uncomfortable, it has been shown to reduce abdominal and subcutaneous fat more effectively than longer, moderate-intensity steady-state cardio, especially in those with higher body fat.