BACKGROUND: Obesity is a growing public health issue, increasing the risk of metabolic disorders and cardiovascular diseases. Physical activity is a key factor in obesity treatment; however, the effectiveness of different exercise modalities remains unclear, especially considering age-related physiological differences. High-intensity interval training (HIIT) and moderate-intensity continuous training (MICT) are two commonly recommended strategies, but their impact on fat reduction across different age groups has not been thoroughly analyzed. This study aims to determine which training modality is most effective for fat reduction in individuals with obesity, considering age as a crucial factor in exercise response. METHODS: A systematic review was conducted, analyzing studies published between 2014 and 2024. The inclusion criteria focused on the studies comparing HIIT and MICT effects on body composition in obese individuals of different age groups. The data extraction included training protocols, fat mass reduction, and adherence levels. The primary outcomes measured changes in body fat percentage and muscle mass retention. RESULTS: HIIT was found to be most effective for younger individuals (18 to 30 years), promoting fat oxidation and muscle retention. In middle-aged adults (31 to 40 years), both HIIT and MICT yielded similar benefits, with MICT preferred due to better adherence. In older adults (41 to 60 years), MICT provided a more sustainable strategy for fat reduction and muscle preservation. However, the variability across the studies limits definitive conclusions. CONCLUSIONS: Age influences the effectiveness of HIIT and MICT for obesity treatment, highlighting the need for age-specific exercise recommendations. Future studies should standardize training protocols and assess long-term metabolic adaptations to optimize physical activity guidelines.

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