Interval Training

This study compared the exercise training-induced fat reductions resulting from the 12-week SIT(Sprint Interval Training) all-out, SIT120, and HIIT(High Intensity Interval Training) 90, and MICT (Moderate Interval Circuit Training) regimes with training intensity ranging from all-out to moderate, concomitant with lightened work done of 200 kJ or below per session. Essentially, it was found that the visceral fat loss following SITall-out, SIT120, and HIIT90 was greater in comparison with MICT. Moreover, interval training at intensities above 90% V̇ O2peak did not lead to further improvements in the visceral fat response to 12 weeks of exercise training. The SIT-all-out protocol characterized by all-out effort and brief training sessions is still the most time efficient strategy among the 3 interval training regimes for combatting central obesity. 

Zhang, H, et.al. Scand J Med Sci Sports. 2021;31:30–43.