Effectiveness of High-Intensity Interval Training Protocols in Reducing Visceral Fat Mass and Improving Body Composition
Abstract
Visceral obesity is a global health challenge requiring effective and time-efficient exercise interventions. This thematic review critically analyzes High-Intensity Interval Training (HIIT) protocols for reducing visceral fat and improving body composition in obese populations across ages. From 187 initially identified records in PubMed, Scopus, and Sinta (2015–2025), 20 original experimental studies met inclusion criteria. Data were thematically coded and synthesized. Results showed that HIIT consistently reduces visceral adipose tissue (VAT) more than Moderate-Intensity Continuous Training (MICT), with VAT reduction ranging 1.5–2.8% in adults and increased fat-free mass (0.5–1.2 kg) in adolescents. The 2:1 work-to-rest ratio (e.g., 60s work/30s rest) emerged as the most effective pattern for enhancing fat oxidation and insulin sensitivity, mediated by irisin and PGC-1α pathways. Quality assessment (PEDro scores: 5–8) indicated moderate-to-good study quality. HIIT is an effective, time-efficient modality for body composition management. Practitioners are advised to implement the 2:1 protocol, though heterogeneity in measurement tools (BIA vs. MRI) warrants cautious interpretation.
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DOI: https://doi.org/10.17509/jtikor.v11i1.99914
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