OBJECTIVE: The study aimed to compare between the effect of high intensity interval training versus low intensity continuous training on physical fitness among overweight adult. METHODS: Clinical trial, thirty overweight subjects from both sexes with age range from 20 to 30 years old selected from Horus University in New Damietta city participated in the study for 12 weeks 3 sessions/week and were divided randomly into two groups of equal numbers (A and B): group A: subjects in this group participated in sixty-minutes high-intensity interval training exercises 3 times per week for a period of 2 successive months. Group B: subjects in this group participated in 60-minutes low-intensity training exercises three times per week for a period of 2 successive months. All subjects were assessed by weight and height scale (BMI), pulse oximeter, the waist circumference (WC), waist hip ratio (WHR), bioelectrical impedance analysis, a mercury sphygmomanometer, VO2max and the 20-meter shuttle run test (20mSRT). RESULTS: Comparing both groups pre-study and post-study revealed statistically significant improvement in all measured variables (p < 0.05) in both groups, with higher percentage of improvement in favor to group A. CONCLUSION: Both high intensity interval training and low intensity continuous training have an effect on improving VO2max and reducing fat mass percentage with higher percentage of improvement in favor to group A.

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