One long workout per week burns as many calories as three short workouts

The clinical trial, conducted from 2021 to 2024, involved 315 overweight and centrally obese adult volunteers. The participants were divided into three groups: the first performed a 75-minute interval training once a week, the second divided the same 75 minutes into three 25-minute sessions, and the third (control) group attended only educational lectures on health hygiene. The interval method involved alternating periods of vigorous walking with active recovery phases at a lower intensity.

To objectively assess the results, the researchers used dual-energy X-ray absorptiometry (DEXA), which accurately measures total body fat and visceral fat volume. The measurements were conducted in three stages: at the beginning of the experiment, 16 weeks after the start of the program, and 32 weeks later to assess the long-term effects. The results of the 16-week phase showed that both groups of athletes achieved identical results in reducing body fat percentage, reducing waist circumference and increasing cardiovascular endurance.

Traditional medical recommendations often insist on a high frequency of training (at least three times a week), which becomes a barrier for people with high professional or family load. This study removes this limitation, confirming that the key factor of success is not the number of gym visits, but the total volume and intensity of the load per week.

Interval walking has been recognized as a more effective tool for combating abdominal fat compared to long-term moderate-intensity training. The ability to complete the entire exercise regimen in a single day makes obesity therapy more accessible and feasible in the long term. Scientists emphasize that this approach effectively reduces the risk of cardiovascular diseases and metabolic disorders associated with excess weight, without the need for daily visits to training facilities.