The independent effects of isolated high-intensity interval training modalities on body composition and adiposity indices in overweight or obese adults: a systematic review and meta-analysis.

2026-05-29
Frontiers in physiology 17
- Jingyou Zhong
- Yanhao Wang
- Hongliang Wu
- Huangkun Chen
- Ming Li

PubMed: 42291733
DOI: 10.3389/fphys.2026.1791740

Study Design

Type: Systematic Review
Population: individuals with obesity
Methods: Systematic review with meta-analysis of RCTs comparing HIIT against controls or moderate-intensity training, following PRISMA protocols, searching databases through August 2025.

Objective

To assess the efficacy of different HIIT types (e.g., running vs. cycling) on weight, BMI, and body fat percentage (BF%) in individuals with obesity, while determining how duration and intensity moderate these effects for tailored prescription.

Methods

Following PRISMA protocols, we searched databases such as Embase and Cochrane through August 2025. Eligible Randomized Controlled Trials (RCTs) compared HIIT against controls or moderate-intensity training. Data extraction and bias assessment (Cochrane tool) were conducted in duplicate. We synthesized data using Stata and RevMan software to determine Mean Differences (MD) and heterogeneity (I²).

Results

Fourteen studies met inclusion criteria. Pooled analysis showed HIIT significantly lowered BMI and BF% but not overall weight. Running-based interventions showed a trend toward greater improvements compared to cycling. Subgroup data suggested that short-term (3-5 weeks), frequent training (> 3x/week) at 80%-89% HRpeak (Zone 4) may favor BMI reduction. In contrast, BF% loss appeared most pronounced with longer protocols (> 12 weeks) at ≥90% HRpeak (Zone 5) performed thrice weekly, especially in men aged 30-60. However, due to small sample sizes and heterogeneity, these potentially optimal parameters should be interpreted with caution.

Conclusion

Running-based HIIT effectively improves body composition. Specific parameter configurations (e.g., Z4 for BMI reduction, Z5 for fat loss) demonstrate preliminary positive trends that support the future development of goal-specific exercise guidelines, though current evidence is insufficient to establish an absolute 'optimal' prescription.

Systematic review registration

https://www.crd.york.ac.uk/PROSPERO/, identifier CRD420251163797.