RCTHumann = 302026
Effect of Different Modes of High Intensity Interval Training on Appetite-Related Hormones, Appetite Perception, and Anthropometric Measures in Overweight and Obese Men: A Randomized Controlled Trial.
Plain-language summary
This study compared how two types of high-intensity exercise affect hunger hormones, appetite, and body composition in overweight and obese men. Thirty men were split into groups doing either running-based HIIT (short all-out bursts with easy recovery) or HIFT (circuits of bodyweight exercises like squats and burpees) three times a week for eight weeks, with a control group. Both HIIT and HIFT raised levels of GLP-1 (a gut hormone that curbs appetite) and PYY (a fullness signal), increased hunger feelings, and improved body fat percentage and fitness, though weight and muscle mass stayed the same. HIFT led to bigger drops in BMI and fat mass, while HIIT had stronger effects on hunger hormones and performance.
Key findings
- Both HIIT and HIFT raised GLP-1 and PYY, hormones that help control appetite.
- Both types of exercise increased feelings of hunger but also improved body fat percentage and fitness.
- HIFT led to greater reductions in BMI and fat mass compared to the control group.
- HIIT had a stronger effect on hunger hormones and performance measures like VO₂max.
How to analyze the study yourself
- Study type
- Randomized controlled trials are strong for showing cause and effect but may not reflect real-world conditions outside the study setting.
- Population
- Overweight and obese young men (average age 22.6, BMI 31.1).
- Funding
- Not reported
- Watch for
- This study found that both HIIT and HIFT boosted appetite-controlling hormones and improved body composition in overweight men, with HIFT better for fat loss and HIIT for performance. If you are looking to manage hunger and body fat, it may be worth mixing both types of high-intensity exercise into your routine.