Once-a-week high-intensity exercise as effective for fat loss as three moderate sessions: study

Engaging in high-intensity exercise just once a week may yield similar body fat reduction results as spreading moderate workouts over three days, according to a recent study. The findings suggest that the intensity, rather than the frequency alone, plays a crucial role in metabolic health.

The research, published in the journal Nature Communications, involved 315 Chinese adults who were overweight and had abdominal obesity. A team of researchers from various Hong Kong universities and Canada's McMaster University compared the effects of high-intensity interval training (HIIT) performed once weekly versus three times weekly.

Participants were divided into three groups. One group underwent HIIT once a week, accumulating 75 minutes of exercise in a single session, including three 25-minute bouts with 15-30 minute rests in between. Another group performed 25-minute HIIT sessions three times a week. A control group received health education every two weeks instead of exercising.

The study's results indicate that the once-a-week high-intensity regimen was comparable to the thrice-weekly moderate approach in reducing body fat, challenging the conventional wisdom that more frequent exercise is always superior for fat loss. This could offer a more flexible approach for individuals struggling to maintain a consistent, frequent exercise schedule.