The Effect of Low-Volume High-Intensity Interval Training on Body Composition and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis

Abstract

Evidence for the efficacy of low-volume high-intensity interval training (HIIT) for the modulation of body composition is unclear. We examined the effect of low-volume HIIT versus a non-exercising control and moderate-intensity continuous training (MICT) on body composition and cardiorespiratory fitness in normal weight, overweight and obese adults. We evaluated the impact of low-volume HIIT (HIIT interventions where the total amount of exercise performed during training was\u2009≤\u2009500 metabolic equivalent minutes per week [MET-min/week]) compared to a non-exercising control and MICT. A database search was conducted in PubMed (MEDLINE), EMBASE, CINAHL, Web of Science, SPORTDiscus and Scopus from the earliest record to June 2019 for studies (randomised controlled trials and non-randomised controlled trials) with exercise training interventions with a minimum 4-week duration. Meta-analyses were conducted for between-group (low-volume HIIT vs. non-exercising control and low-volume HIIT vs. MICT) comparisons for change in total body fat mass (kg), body fat percentage (%), lean body mass (kg) and cardiorespiratory fitness. From 11,485 relevant records, 47 studies were included. No difference was found between low-volume HIIT and a non-exercising control on total body fat mass (kg) (effect size [ES]: −\u20090.129, 95% confidence interval [CI] −\u20090.468 to 0.210; p\u2009=\u20090.455), body fat (%) (ES: −\u20090.063, 95% CI −\u20090.383 to 0.257; p\u2009=\u20090.700) and lean body mass (kg) (ES: 0.050, 95% CI −\u20090.250 to 0.351; p\u2009=\u20090.744), or between low-volume HIIT and MICT on total body fat mass (kg) (ES: −\u20090.021, 95% CI −\u20090.272 to 0.231; p\u2009=\u20090.872), body fat (%) (ES: 0.005, 95% CI −\u20090.294 to 0.304; p\u2009=\u20090.974) and lean body mass (kg) (ES: 0.030, 95% CI −\u20090.167 to 0.266; p\u2009=\u20090.768). However, low-volume HIIT significantly improved cardiorespiratory fitness compared with a non-exercising control (p\u2009<\u20090.001) and MICT (p\u2009=\u20090.017). These data suggest that low-volume HIIT is inefficient for the modulation of total body fat mass or total body fat percentage in comparison with a non-exercise control and MICT. A novel finding of our meta-analysis was that there appears to be no significant effect of low-volume HIIT on lean body mass when compared with a non-exercising control, and while most studies tended to favour improvement in lean body mass with low-volume HIIT versus MICT, this was not significant. However, despite its lower training volume, low-volume HIIT induces greater improvements in cardiorespiratory fitness than a non-exercising control and MICT in normal weight, overweight and obese adults. Low-volume HIIT, therefore, appears to be a time-efficient treatment for increasing fitness, but not for the improvement of body composition.