SYSTEMATIC REVIEW article
Front. Physiol.
Sec. Exercise Physiology
Comparative Effects of High-Intensity and Sprint Interval Training on Cardiorespiratory Fitness and Body Composition: A Systematic Review with Meta-Analysis
Provisionally accepted
- 1Quanzhou Normal University, Quanzhou, China
- 2University of New South Wales, Sydney, Australia
- 3University of Taipei, Taipei City, Taiwan
- 4Shanghai University of Sport School of Exercise and Health, Shanghai, China
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Background: Interval training modalities, including high-intensity interval training (HIIT) and sprint interval training (SIT), are widely recognized for their efficiency and health benefits. However, it remains unclear how baseline fitness levels influence the differential effects of HIIT and SIT on key health-related outcomes. Objective: This meta-analysis aims to compare the effects of HIIT and SIT on cardiorespiratory fitness (CRF) and body fat mass, with subgroup analyses based on participants' health and training status. Methods: Nine randomized controlled trials (n = 666) were included. Primary outcomes were changes in VO₂max/VO₂peak and body fat percentage. Data were synthesized using standard mean difference (SMD) or weighted mean difference (WMD), with subgroup analyses stratified by population type (healthy/trained vs overweight/obese). This review was registered in PROSPERO (CRD420251016362; registered on 15 March 2025). Results: Both HIIT and SIT significantly improved CRF (SMD = 1.54; 95% CI: 0.89–2.18; p < 0.00001) and reduced body fat mass (WMD = -3.45%; 95% CI: -5.04 to -1.87; p < 0.0001) compared to control. Subgroup analyses revealed that HIIT was more effective in improving CRF in overweight/obese individuals (SMD = -0.97; p = 0.0004), while SIT was more effective in reducing fat mass among healthy or trained populations (WMD = 5.85; p < 0.00001). Conclusion: Both HIIT and SIT are effective interventions for enhancing CRF and reducing body fat, but their relative efficacy may depend on participants' baseline health status. HIIT appears optimal for individuals with lower fitness levels, while SIT may be preferable for time-efficient fat reduction in trained populations. Tailoring interval training prescriptions to individual characteristics is recommended.
Keywords: Body fat percentage, Obesity, HIIT, sit, Physical Fitness
Received: 17 Jul 2025; Accepted: 27 Oct 2025.
Copyright: © 2025 Zhang, Dong, Hou and Wang. This is an open-access article distributed under the terms of the Creative Commons Attribution License (CC BY). The use, distribution or reproduction in other forums is permitted, provided the original author(s) or licensor are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms.
* Correspondence:
Chien Wen Hou, om65726@yahoo.com.tw
Jieping Wang, wangjieping94@126.com
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