New research from the University of Hong Kong offers a time-saving alternative for those looking to manage weight. A study published in Nature Communications indicates that a single weekly session of high-intensity interval training, or HIIT, provides fat loss benefits comparable to exercising three times per week.
Participants in the study included adults with abdominal obesity. One group performed a 75-minute interval training session on a treadmill once a week. The other group split the same 75-minute load into three 25-minute workouts across the week. Researchers measured total body fat, body fat percentage, and waist circumference at four and eight-month intervals.
After four months, both groups showed significant fat reduction. The three-day group saw a 3.5% decrease, while the once-weekly group saw a 2.6% drop. The results demonstrate that the total volume of exercise appears more critical than the frequency of sessions.
This findings offer a viable path for individuals with limited schedules. The high-intensity intervals involved four minutes of exertion followed by three minutes of rest. The once-weekly participants completed their 75-minute total in three sets with short breaks in between. While the rate of fat loss slowed after four months, participants maintained improvements in their waistlines, which is a key marker for reducing visceral fat.
While consistent activity remains a standard health recommendation, this study supports the effectiveness of a weekend-warrior approach. High-intensity training helps lower blood pressure and manage blood sugar levels. However, health experts note that moderation is key, as excessive high-intensity strain can lead to unwanted spikes in cortisol or physical burnout.