High-Intensity Interval Training for College Students: A Systematic Review on Its Role in Weight Loss, Body Composition, Metabolic Health and Physical Fitness

Abstract

This systematic review examines the effects of High-Intensity Interval Training (HIIT) on weight loss, body composition, and metabolic health in college students. The college years, often marked by weight gain and physical inactivity, highlight a critical need for effective and time-efficient exercise interventions.HIIT, which involves alternating short bursts of intense exercise with brief recovery intervals, presents a time-efficient strategy for enhancing multiple health outcomes. We synthesized 19 peer-reviewed studies published between 2019 and 2024 to evaluate HIIT’s efficacy in this population. The evidence indicates that HIIT contributes significantly to weight loss and fat reduction, promotes lean muscle mass accretion, and improves metabolic markers such as insulin sensitivity and lipid profiles. While these outcomes are encouraging, variations in HIIT protocols across studies point to the necessity of standardized interventions to facilitate more consistent comparisons. Further research is also warranted to explore the long-term sustainability and potential mental health benefits of HIIT in college settings. Given its efficiency, HIIT represents a viable exercise alternative for college students, accommodating both time limitations and health objectives. Future investigations should prioritize protocol standardization and examine the broader applicability of HIIT within campus wellness initiatives.