This study examined the effects of 12 weeks of sprint interval training (SIT), high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT) on cardiorespiratory fitness (peak oxygen uptake, VO2peak), body composition and physical activity enjoyment in overweight young women. Sixty-six participants (age 21.2 +/- 1.4 years, body mass index (BMI) 26.0 +/- 3.0 kg/m2, body fat percentage 39.0 +/- 2.8%) were randomly assigned to non-exercise control (CON), thrice-weekly SIT (80x6 s "all-out" cycling interspersed with 9 s rest), and HIIT (4 min cycling at 90% VO2peak followed with 3 min recovery for approximately 60 min) or MICT (approximately 65 min continuous cycling at 60% VO2peak) with equivalent mechanical work (200/300 KJ). Compared to the CON group, all three training groups had significant and similar improvements in VO2peak (approximately +20%, d = 2.5 to 3.4), fat mass (approximately -10%, d = 1.3 to 2.1) and body fat percentage (approximately -5%, d = 1.0 to 1.1) after a 12-week intervention. Similar high levels of enjoyment were observed among groups for most (approximately 70%) of the training sessions. The findings suggest that the three training regimes are equally enjoyable and could result in similar improvements in cardiorespiratory fitness and body composition in overweight/obese young women, but SIT is a more time-efficient strategy.

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