Four exercise types compared for weight and fat loss in overweight university students

Aerobic exercise alone was most effective for reducing waist circumference (8.44 cm difference, 95% CI [1.16–15.72], P < 0.001). Resistance exercise specifically improved hip circumference reductions (4.78 cm, 95% CI [1.97–7.59], P = 0.0009), while HIIT produced the greatest decrease in body fat percentage (4.05%, 95% CI [1.05–7.05], P = 0.008). This network meta-analysis synthesizes evidence across multiple study designs and interventions, though the specific durations, frequencies, and intensities of each exercise mode varied considerably across the 39 trials, which may affect how readily these results apply to different training programs. The finding that no single exercise type dominated all outcomes suggests that exercise choice can be tailored to prioritize different body composition goals.

The network meta-analysis revealed nuanced trade-offs: while combined training delivered the strongest overall weight and fat-mass reduction, HIIT—requiring only moderate time commitment—produced the most striking improvement in body fat percentage (4.05 percentage-point reduction). This matters because body fat percentage and absolute weight loss can diverge; someone might lose less total weight from HIIT but improve their metabolic health markers more. The aerobic-exercise effect on waist circumference (8.44 cm) is particularly relevant to cardiometabolic risk, since visceral fat accumulation tracks with waist size. Importantly, the trials lasted anywhere from 8 to 24 weeks, and adherence rates were often not reported in detail, so the real-world sustainability of each approach remains unclear. The university-student population (typically ages 18–25) may not fully represent older adults or those with metabolic dysfunction, limiting generalizability. Subgroup analyses by baseline BMI, sex, or training experience were not presented in this summary, so individual response variation is likely substantial.