Fast Fitness: comparing a 7-minute high-intensity interval training vs. walking for cardio-metabolic health in overweight women

Purpose This study aimed to compare the effects of a brief, low-volume, high-intensity interval training (HIIT) regimen utilizing bodyweight exercises with moderate-intensity continuous training (MICT), specifically conventional walking, on cardio-metabolic risk factors in overweight or obese women. methods In this randomized controlled trial, 33 female university staff members aged 25 to 60 years were assigned to one of three groups: a 7-minute HIIT group (7minG), performing circuit training six days per week; a walking group (WG), engaging in moderate-intensity walking thrice weekly; and a control group (CG), which continued their habitual lifestyle. Cardio-metabolic parameters were assessed before and after the intervention period. Results Participants in the 7minG exhibited significant improvements in resting heart rate (RHR) ( P  = 0.008), maximal oxygen uptake (VO₂ _max ) ( P  = 0.006), systolic blood pressure(SBP) ( P  = 0.001), and handgrip strength(HGS) ( P  = 0.042). The WG showed notable increases in high-density lipoprotein cholesterol (HDL-C) ( P  = 0.032), LDL/HDL cholesterol ratio ( P  = 0.012), and VO₂ _max ( P  = 0.050). When directly compared, the WG demonstrated superior reductions in fasting blood glucose ( P  = 0.035) and two-hour postprandial glucose levels ( P  = 0.037). No other between-group differences reached statistical significance. Conclusion Both a succinct 7-minute HIIT protocol and moderate-intensity walking elicited significant cardio-metabolic improvements among overweight women. Although walking conferred greater benefits regarding glucose regulation, the time-efficient HIIT approach represents a viable alternative for enhancing cardiovascular health in populations constrained by limited exercise time.