This randomized controlled trial examined body mass, body composition, energy balance and performance responses of previously sedentary overweight/obese women to a circuit-type integrated neuromuscular training program with alternative modalities. Forty-nine healthy overweight or class I obese females (36.4 +/- 4.4 yrs) were randomly assigned to either a control (n = 21), training (n = 14) or training-detraining (n = 14) group. In weeks 1 to 20, the training groups trained three times/week using 10 to 12 whole-body exercises of progressively increased intensity/volume, organized in timed interval circuit form. In weeks 21 to 40, the training group continued training whereas the training-detraining group not. Heart rate, perceived exertion, blood lactate, exertion, oxygen consumption and excess post-exercise oxygen consumption were measured for one session/phase/person and exercise energy expenditure was calculated. Energy intake, habitual physical activity, resting metabolic rate, body composition, body mass, strength and maximal oxygen consumption were measured at baseline, mid-intervention and post-intervention. A two-way repeated measures ANOVA was used to determine differences between three time points and three groups. In C, VO2max declined (p < 0.013) and body fat (p < 0.008), waist (p < 0.059) and hip (p < 0.012) circumferences increased after 40 weeks compared to baseline. Training reduced body mass (6%, p < 0.001), body fat (approximately 5.5%, p < 0.001) and increased fat-free mass (1.2 to 3.4%, p < 0.05), strength (27.2%, p < 0.001) and endurance (26.8%, p < 0.001) after a 10-month implementation period using a metabolic overload of only 5 to 12 metabolic equivalents of task-hours per week. Training induced a long-term negative energy balance during an exercise and a non-exercise day due to an elevation of resting metabolic rate (6% to 10%, p < 0.05) and exercise-related energy expenditure. Training had an 8% and 94% attrition and attendance rates, respectively. Training-induced gains were attenuated but not lost following a 5-month detraining. A 10-month implementation of a high-intensity interval type training program elicited both endurance and musculoskeletal gains and resulted in a long-term negative energy balance that induced a progressive and sustained reduction of body and fat mass. TRIAL REGISTRATION: ClinicalTrials.gov NCT03134781.

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