THE EFFECTIVENESS OF HIGH-INTENSITY INTERVAL TRAINING (HIIT) ON WEIGHT LOSS AND METABOLIC PARAMETERS: A SCOPING REVIEW
Abstrak
Obesity is a growing global health concern, with a significantly increasing prevalence in Indonesia. High-Intensity Interval Training (HIIT) has emerged as an efficient exercise method for weight reduction and the improvement of metabolic health. This scoping review aimed to evaluate the effectiveness of HIIT in reducing body weight among individuals who are overweight or obese. Literature searches were conducted across five major databases (PubMed, ScienceDirect, Google Scholar, ProQuest, and EBSCO), yielding 20 interventional studies involving a total of 1,184 participants. The synthesized findings indicate that HIIT significantly reduces body fat mass, improves VO₂max, enhances body mass index (BMI), and improves the fat-free mass-to-fat ratio. Effective HIIT protocols typically range between 80% and 95% of VO₂max, with session durations of 10–45 minutes, and are performed 2–5 times per week. In addition to its metabolic benefits, HIIT demonstrates higher adherence rates due to its time efficiency and intensity. However, the heterogeneity of protocols, such as differences in frequency, intensity, and sample characteristics, as well as interindividual variability, limits the generalizability of the results. HIIT is recommended as a non-pharmacological exercise strategy for weight management and the prevention of metabolic diseases, with potential for broad application when individualised based on intensity, frequency, and health status.
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Referensi
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16. Amuri AD, Raparelli V, Sanz JM, et al. Biological Response of Irisin Induced by Different Types of Exercise in Obese Subjects : A Non-Inferiority Controlled Randomized Study. MDPI. 2022;11(march):1-10. doi:https://doi.org/10.3390/biology11030392
17. Darmawati I, Setiawan A, Permatasari H. Menurunkan Indeks Massa Tubuh Perempuan Dewasa Dengan Kelebihan Berat Badan Dan Kegemukan Melaui Latihan Fisik Interval Training. J Keperawatan Indones. 2015;18(2):88-94. doi:https://doi.org/10.7454/jki.v18i2.409
18. Reljic D, Frenk F, Herrmann HJ, Neurath MF, Zopf Y. Low-volume high-intensity interval training improves cardiometabolic health, work ability and well-being in severely obese individuals : a randomized-controlled trial sub-study. J Transl Med. Published online 2020:1-15. doi:10.1186/s12967-020-02592-6
19. Couvert A, Goumy L, Maillard F, et al. Program on Fat Mass Loss and Gut Microbiota. Am Coll ofSports Med. 2024;1(3):839-850. doi:10.1249/MSS.0000000000003376
20. Reljic D, Frenk F, Herrmann HJ, Neurath MF, Zopf Y. Effects of very low volume high intensity versus moderate intensity interval training in obese metabolic syndrome patients : a randomized controlled study. Sci Rep. 2021;11(1):2836. doi:10.1038/s41598-021-82372-4
21. Zhu X, Jiao J, Liu Y, Li H, Zhang H. The Release of Lipolytic Hormones during Various High-Intensity Interval and Moderate-Intensity Continuous Training Regimens and Their Effects on Fat Loss. J Sport Sci Med. 2024;23(1):559-570. doi:https://doi.org/10.52082/jssm.2024.559
22. Xu R, Cao Y xiang, Chen Y ting, Jia Y qi. Differential effects of intermittent energy restriction vs continuous energy restriction combined with high-intensity interval training on overweight/obese adults : A randomized controlled trial. Frontiers (Boulder). 2022;1(November):1-13. doi:10.3389/fnut.2022.979618
23. Bnhöof GJ, Strom A, Apostolopoulou M, et al. High-intensity interval training for 12 weeks improves cardiovascular autonomic function but not somatosensory nerve function and structure in overweight men with type 2 diabetes. Diabetologia. 2022;65(1):1048-1057. doi:https://doi.org/10.1007/s00125-022-05674-w
24. Putra, Muarif, Arhas, Fitri, Rahma, Putri, Rahmah E. No Title. IPM2KPe J. 2018;2(1):158-166. doi:https://doi.org/10.31539/jpjo.v2i1.417
25. Khammassi M, Miguet M, Cardenoux C, et al. Psycho-Physiological Responses to a 4-Month High-Intensity Interval Training-Centered Multidisciplinary Weight-Loss Intervention in Adolescents with Obesity. Jomes. 2020;29(1):292-302. doi:https://doi.org/10.7570/jomes20074
26. Amuri AD, Sanz JM, Capatti E, et al. Effectiveness of high- intensity interval training for weight loss in adults with obesity : a randomised controlled non- non-inferiority trial. Published online 2021:1-10. doi:10.1136/bmjsem-2020-001021
27. Batitucci G, Junior EVF, Nogueira JE, Brandão CFC. Impact of Intermittent Fasting Combined With High-Intensity Interval Training on Body Composition, Metabolic Biomarkers, and Physical Fitness in Women With Obesity. Frontiers (Boulder). 2022;9(May):1-13. doi:10.3389/fnut.2022.884305
28. Hertel JK. Effect of Aerobic Exercise Intensity on Energy Expenditure and Weight Loss in Severe Obesity — A Randomized Controlled Trial. Obesity. 2021;29(2):359-369. doi:10.1002/oby.23078
29. Darmawati I, Setiawan A, Permatasari H. Dengan Kelebihan Berat Badan Dan Kegemukan Melalui Pendahuluan Hasil Metode. J Keperawatan Indones. 2015;18(2):88-94. doi:https://doi.org/10.7454/jki.v18i2.409
30. Sun, s, Kong, z, Shi, q, Zhang, h, Lei, o, Nie, J. Carbohydrate Restriction with or without Exercise Training Improves Blood Pressure and Insulin Sensitivity in. MDPI. 2021;9(637). https://doi.org/10.3390/healthcare9060637
31. Herrera-santelices A, Tabach-apraiz A, Andaur-cáceres K, Zamunér AR. Effect of physical exercise in bariatric surgery patients : protocol of a randomized controlled clinical trial. BMC. 2021;22(1):1-10. doi:https://doi.org/10.1186/s13063-021-05056-4
32. Bouamra M, Zouhal H, Makhlouf I, et al. Concurrent Training Promotes Greater Gains on Body Composition and Components of Physical Fitness Than Single-Mode Training ( Endurance or Resistance ) in Youth With Obesity. Frontiers (Boulder). 2022;13(May):1-16. doi:10.3389/fphys 2022.869063
2. Sumarni, B., Ellie Y. Original Research Paper. J Kesehat Tadulako. 2023;9(1):58-64. doi:http://dx.doi.org/10.22487/htj.v9i1.658
3. Andi Paraqleta Nur Eli, Nurhikmawati, Irmayanti, Safei I, Syamsu RF. Hubungan Aktivitas Fisik dengan Kejadian Overweight pada Tenaga Kependidikan di Universitas Muslim Indonesia. Fakumi Med J J Mhs Kedokt. 2023;2(12):914-922. doi:10.33096/fmj.v2i12.168
4. Budyono C, Agung A, Mas S, Lestarini IA, Andansari N. Edukasi tentang Faktor Risiko , serta Bahaya Obesitas pada Pandemi Covid 19 di Poli Penyakit Dalam Rumah Sakit Akademik Universitas Mataram. J Pengabdi Magister Pendidik IPA. 2022;3(1):1-4. doi:https://doi.org/10.29303/jpmpi.v5i3.2131
5. Lutfia A. Pengaturan Pola Makan Terhadap Keberhasilan Terapi PCOS. J Med Hutama. 2021;2(4):1089-1093.
6. Hita IPAD. Efektivitas metode latihan aerobik dan anaerobik untuk menurunkan tingkat overweight dan obesitas 1. J Penjakora. 2020;7(2):135-142. doi:https://doi.org/10.23887/penjakora.v7i2.27375
7. Setiawan C, Jannah SM, Kurniawan MD, Nurhayati SE. High Intensity Interval Training (HIIT) dalam Meningkatkan Daya Tahan dan Mencegah Cedera pada Pemain Bulu Tangkis. J Kesehat Vokasional. 2024;9(1):50. doi:https://doi.org/10.22146/jkesvo.88362 High
8. Rahma A, Claudia D, Yulianto FA, Romadhona N. Systematical Review : Pengaruh Olahraga Sepeda terhadap Penurunan Berat Badan Pada Dewasa Muda. J Integr Kesehat Sains. 2021;3(1):117-123. doi:10.29313/jiks.v3i1.7427
9. Minerva KS. Pengaruh High Intensity Interval Training Terhadap Penurunan Berat Badan Pada Remaja Obesitas ( Critical Review ) Pengaruh High Intensity Interval Training Terhadap Penurunan Berat Badan Pada Remaja Obesitas ( Critical Review ). Universitas Muhammadiyah Surakarta; 2022. http://eprints.ums.ac.id/id/eprint/101256
10. Zhang H, Tong TK, Qiu W, et al. Comparable Effects of High-Intensity Interval Training and Prolonged Continuous Exercise Training on Abdominal Visceral Fat Reduction in Obese Young Women. J Diabetes Res. 2017;2017(1):1-9. doi:10.1155/2017/5071740
11. Li F, Kong Z, Zhu X, Chu B, Zhang D. Journal of Exercise Science & Fitness. High-intensity interval training elicits more enjoyment and positive affective valence than moderate-intensity training over a 12-week intervention in overweight young women. J Exerc Sci Fit. 2022;20(3):249-255. doi:10.1016/j.jesf.2022.05.001
12. Álvarez, Matias, Monsalves, Jimenez, Teresa, Bunout, Danieln, Barrera, Gladys, Hirsch, Sandra, Guzman, Carlos, Sepulveda, Silva, Claudio, Rodriguez, Juan M, Troncoso, Rodrigo, Maza P de la. High-intensity interval training prevents muscle mass loss in overweight Chilean young adults during a hypocaloric-Mediterranean diet : a randomized trial. Frontiers (Boulder). 2023;1(June):1-10. doi:10.3389/fnut.2023.1181436
13. Jiang L, Zhang Y, Wang Z, Wang Y. Acute interval running induces greater excess post-exercise oxygen consumption and lipid oxidation than isocaloric continuous running in men with obesity. Sci Rep. 2024;(130):1-9. doi:10.1038/s41598-024-59893-9
14. Hausswirth C, Marquet Lanne, Nesi X, Slattery K, Stanley J. Two Weeks of High-Intensity Interval Training in Combination With a Non-thermal Diffuse Ultrasound Device Improves Lipid Profile and Reduces Body Fat Percentage in Overweight Women. Frontiers (Boulder). 2019;10(October):1-12. doi:10.3389/fphys 2019.01307
15. Putra M, Fitria R, Putri R. Pengaruh High Intensity Interval Training (HIIT) Terhadap Presentase Lemak Tubuh Wanita Menopouse Penderita Obesitas Muarif. Gelangg Olahraga J Pendidik Jasm dan Olahraga. 2018;2(1):158-166. doi:https://doi.org/10.31539/jpjo.v2i1.417
16. Amuri AD, Raparelli V, Sanz JM, et al. Biological Response of Irisin Induced by Different Types of Exercise in Obese Subjects : A Non-Inferiority Controlled Randomized Study. MDPI. 2022;11(march):1-10. doi:https://doi.org/10.3390/biology11030392
17. Darmawati I, Setiawan A, Permatasari H. Menurunkan Indeks Massa Tubuh Perempuan Dewasa Dengan Kelebihan Berat Badan Dan Kegemukan Melaui Latihan Fisik Interval Training. J Keperawatan Indones. 2015;18(2):88-94. doi:https://doi.org/10.7454/jki.v18i2.409
18. Reljic D, Frenk F, Herrmann HJ, Neurath MF, Zopf Y. Low-volume high-intensity interval training improves cardiometabolic health, work ability and well-being in severely obese individuals : a randomized-controlled trial sub-study. J Transl Med. Published online 2020:1-15. doi:10.1186/s12967-020-02592-6
19. Couvert A, Goumy L, Maillard F, et al. Program on Fat Mass Loss and Gut Microbiota. Am Coll ofSports Med. 2024;1(3):839-850. doi:10.1249/MSS.0000000000003376
20. Reljic D, Frenk F, Herrmann HJ, Neurath MF, Zopf Y. Effects of very low volume high intensity versus moderate intensity interval training in obese metabolic syndrome patients : a randomized controlled study. Sci Rep. 2021;11(1):2836. doi:10.1038/s41598-021-82372-4
21. Zhu X, Jiao J, Liu Y, Li H, Zhang H. The Release of Lipolytic Hormones during Various High-Intensity Interval and Moderate-Intensity Continuous Training Regimens and Their Effects on Fat Loss. J Sport Sci Med. 2024;23(1):559-570. doi:https://doi.org/10.52082/jssm.2024.559
22. Xu R, Cao Y xiang, Chen Y ting, Jia Y qi. Differential effects of intermittent energy restriction vs continuous energy restriction combined with high-intensity interval training on overweight/obese adults : A randomized controlled trial. Frontiers (Boulder). 2022;1(November):1-13. doi:10.3389/fnut.2022.979618
23. Bnhöof GJ, Strom A, Apostolopoulou M, et al. High-intensity interval training for 12 weeks improves cardiovascular autonomic function but not somatosensory nerve function and structure in overweight men with type 2 diabetes. Diabetologia. 2022;65(1):1048-1057. doi:https://doi.org/10.1007/s00125-022-05674-w
24. Putra, Muarif, Arhas, Fitri, Rahma, Putri, Rahmah E. No Title. IPM2KPe J. 2018;2(1):158-166. doi:https://doi.org/10.31539/jpjo.v2i1.417
25. Khammassi M, Miguet M, Cardenoux C, et al. Psycho-Physiological Responses to a 4-Month High-Intensity Interval Training-Centered Multidisciplinary Weight-Loss Intervention in Adolescents with Obesity. Jomes. 2020;29(1):292-302. doi:https://doi.org/10.7570/jomes20074
26. Amuri AD, Sanz JM, Capatti E, et al. Effectiveness of high- intensity interval training for weight loss in adults with obesity : a randomised controlled non- non-inferiority trial. Published online 2021:1-10. doi:10.1136/bmjsem-2020-001021
27. Batitucci G, Junior EVF, Nogueira JE, Brandão CFC. Impact of Intermittent Fasting Combined With High-Intensity Interval Training on Body Composition, Metabolic Biomarkers, and Physical Fitness in Women With Obesity. Frontiers (Boulder). 2022;9(May):1-13. doi:10.3389/fnut.2022.884305
28. Hertel JK. Effect of Aerobic Exercise Intensity on Energy Expenditure and Weight Loss in Severe Obesity — A Randomized Controlled Trial. Obesity. 2021;29(2):359-369. doi:10.1002/oby.23078
29. Darmawati I, Setiawan A, Permatasari H. Dengan Kelebihan Berat Badan Dan Kegemukan Melalui Pendahuluan Hasil Metode. J Keperawatan Indones. 2015;18(2):88-94. doi:https://doi.org/10.7454/jki.v18i2.409
30. Sun, s, Kong, z, Shi, q, Zhang, h, Lei, o, Nie, J. Carbohydrate Restriction with or without Exercise Training Improves Blood Pressure and Insulin Sensitivity in. MDPI. 2021;9(637). https://doi.org/10.3390/healthcare9060637
31. Herrera-santelices A, Tabach-apraiz A, Andaur-cáceres K, Zamunér AR. Effect of physical exercise in bariatric surgery patients : protocol of a randomized controlled clinical trial. BMC. 2021;22(1):1-10. doi:https://doi.org/10.1186/s13063-021-05056-4
32. Bouamra M, Zouhal H, Makhlouf I, et al. Concurrent Training Promotes Greater Gains on Body Composition and Components of Physical Fitness Than Single-Mode Training ( Endurance or Resistance ) in Youth With Obesity. Frontiers (Boulder). 2022;13(May):1-16. doi:10.3389/fphys 2022.869063
Penulis
Rahman, F., & Anom, F. M. A. (2025). THE EFFECTIVENESS OF HIGH-INTENSITY INTERVAL TRAINING (HIIT) ON WEIGHT LOSS AND METABOLIC PARAMETERS: A SCOPING REVIEW. JURNAL RISET KESEHATAN POLTEKKES DEPKES BANDUNG, Online ISSN 2579-8103, 17(2), 499–510. https://doi.org/10.34011/juriskesbdg.v17i2.2947
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