High-intensity interval training does not reduce body weight or BMI more than continuous aerobic trainingHigh Intensity Training Shows No Advantage Over Aerobic Exercise

Frontiers in Medicine Published September 25, 2026 DOI ↗ Editorial oversight: Dr. Sofia Müller, MD · Lifespan & Whole-Person Care

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Key Takeaway

Note that HIIT does not provide greater reductions in weight, BMI, or body fat than continuous aerobic training.

This meta-analysis evaluated the efficacy of high-intensity interval-based training, including high-intensity interval exercise and sprint-interval protocols, compared to continuous aerobic training in youth with overweight or obesity. The analysis pooled data from 13 trials for body weight, 14 trials for body mass index (BMI), and 11 trials for body fat percentage.

For body weight, the meta-analysis found no statistically significant difference between HIIT and continuous aerobic training (MD = -0.37 kg; 95% CI -0.89 to 0.15; P = 0.146). Similarly, no significant difference was observed for BMI (MD = -0.14 kg/m2; 95% CI -0.31 to 0.02; P = 0.089) or body fat percentage (MD = -0.33 percentage points; 95% CI -1.33 to 0.67; P = 0.481).

The authors noted several limitations, including a limited evidence base and moderate-to-substantial heterogeneity in body fat outcomes. Additionally, 13 out of 14 trials raised concerns regarding the risk of bias. Clinicians may consider HIIT as an alternative exercise format, but results should be interpreted with caution due to these limitations and the lack of significant differences compared to continuous aerobic training.

How this fits prior evidence

This meta-analysis addresses a gap in comparing specific exercise modalities for youth with overweight or obesity. While previous evidence suggests multidisciplinary interventions and Mediterranean diet adherence may modestly reduce BMI Z-score in pediatric obesity, this finding indicates that HIIT does not provide superior weight or BMI reductions compared to continuous aerobic training. It also provides a different perspective than the use of GLP-1 receptor agonists or survodutide, which are pharmacological interventions for weight reduction in adults.

Researchers looked at how different types of exercise affect weight and body fat in young people who are overweight or obese. They compared high-intensity interval training (HIIT) to traditional, continuous aerobic exercise. The study included data from 13 to 14 different trials involving hundreds of participants.

The results showed that there was no significant difference between the two types of exercise. Specifically, participants who did high-intensity intervals did not lose more weight, have a lower body mass index (BMI), or have a lower body fat percentage compared to those who did continuous aerobic training.

Because the evidence is limited and some studies had risks of bias, these findings should be viewed with caution. While high-intensity training can be an option for exercise, it does not currently show a clear advantage over standard aerobic workouts for weight loss in this group. You should talk with a healthcare provider to find the best exercise plan for your specific needs.

What this means for you:

High-intensity interval training does not show better results for weight or body fat than standard aerobic exercise.

Common questions

Is high-intensity interval training better for weight loss?

The study found no statistically significant difference in body weight between high-intensity interval training and continuous aerobic training. Based on the data from 13 trials, the difference in weight was only 0.37 kg. Because the evidence is limited, it is best to consult a doctor about which exercise style is right for you.

Does HIIT help reduce body fat percentage in youth?

The analysis of 11 trials involving 331 participants showed no significant difference in body fat percentage between high-intensity interval training and continuous aerobic training. The results suggest that both methods are similar regarding body fat outcomes for youth who are overweight or obese.

Is HIIT more effective for improving BMI?

The study of 14 trials involving 432 participants showed no significant difference in body mass index (BMI) between high-intensity interval training and continuous aerobic training. The results indicate that both types of exercise have similar impacts on BMI for the target population.

Study Details

Study typeMeta analysis

EvidenceLevel 1

PublishedSep 2026

View Original Abstract ↓

BackgroundOverweight and obesity in youth are associated with substantial short- and long-term health burdens, and structured exercise is a central component of management. Whether HIIT offers greater improvements in body composition than continuous aerobic training remains uncertain.MethodsThis systematic review and meta-analysis followed PRISMA 2020. PubMed, Embase, Web of Science, CNKI, Wanfang, and VIP were searched from inception to December 31, 2024 for randomized trials directly comparing high-intensity interval-based training, including high-intensity interval exercise and sprint-interval protocols, with continuous aerobic training in youth with overweight or obesity. Outcomes were body weight, BMI, and body fat percentage. Risk of bias was assessed with RoB 2. Random-effects models with REML estimation and modified Hartung–Knapp inference generated mean differences (MDs) and 95% confidence intervals (CIs). Sensitivity, subgroup, and small-study-effect analyses were also performed.ResultsFourteen independent randomized trials were included. For body weight, 13 trials involving 409 participants showed no statistically significant difference between HIIT and continuous aerobic training (MD = −0.37 kg, 95% CI −0.89 to 0.15; P = 0.146; I2 = 0%). For BMI, 14 trials involving 432 participants also showed no significant difference (MD = −0.14 kg/m2, 95% CI −0.31 to 0.02; P = 0.089; I2 = 0%). For body fat percentage, 11 trials involving 331 participants showed no significant difference (MD = −0.33 percentage points, 95% CI −1.33 to 0.67; P = 0.481), with moderate-to-substantial heterogeneity (I2 = 60.3%). Sensitivity analyses did not materially alter the findings, and subgroup analyses did not identify reliable effect modification by weekly frequency, intervention duration, or mean age. Egger’s tests did not detect statistically significant small-study effects. One trial was at low overall risk of bias, whereas 13 raised some concerns.ConclusionRandomized evidence identified through December 31, 2024 does not show that HIIT provides greater reductions in body weight, BMI, or body fat percentage than continuous aerobic training. HIIT may be considered an alternative exercise format, but the limited evidence base and heterogeneity in body fat outcomes warrant cautious interpretation.

High-intensity interval training does not reduce body weight or BMI more than continuous aerobic trainingHigh Intensity Training Shows No Advantage Over Aerobic Exercise

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High-intensity interval training does not reduce body weight or BMI more than continuous aerobic trainingHigh Intensity Training Shows No Advantage Over Aerobic Exercise

How this fits prior evidence

Common questions

Study Details

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Clinical research that matters. Delivered to your inbox.

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