University of Hong Kong study finds once‑weekly HIIT matches thrice‑weekly for belly‑fat loss

A randomized controlled trial conducted by the University of Hong Kong's School of Public Health enrolled 315 Chinese adults with central obesity between September 2021 and September 2024. Participants performed 75 minutes of brisk interval walking (HIIT) either in a single weekly session or split across three weekly sessions for 16 weeks. Both groups achieved comparable reductions in body‑fat percentage, total fat mass, waist circumference and improvements in cardiovascular fitness, with no statistically significant difference between the once‑weekly and thrice‑weekly regimens.

The findings suggest that a consolidated weekly HIIT workout can be an effective, time‑efficient alternative for individuals who struggle to fit multiple exercise sessions into their schedules, potentially informing future clinical exercise prescriptions for obesity management.