A new study from the University of Hong Kong, published in Nature Communications, reveals that a single weekly interval training session can be as effective for losing weight and improving cardiovascular health as exercising three times a week.
The study, led by Professor Parco Siu Ming-Fai, followed 315 adults with abdominal obesity for 16 weeks. One group performed 75 minutes of interval training in one session per week. Another group split the same total time into three 25-minute sessions weekly. Both groups saw nearly identical reductions in total body fat mass, body fat percentage, and waist circumference. Cardiorespiratory fitness also improved equally.
This breakthrough offers a time-efficient solution for "weekend warriors"-people who can only exercise on one or two days due to work or family commitments. Professor Siu notes that the quality and total duration of exercise matter more than frequency. The key is maintaining high intensity during that single weekly session to burn visceral fat effectively.
The findings challenge current guidelines that typically recommend exercising at least three times a week, providing a practical alternative for managing abdominal obesity in today's busy societies.