Scientists at the University of Hong Kong’s School of Public Health discovered that walking fast for short bursts once a week can cut belly fat and raise cardio fitness in adults who carry extra weight around their middle.
The results were just as good as those seen in people who exercised three times a week, the usual advice from health experts.
A Simple Way to Lose Stubborn Fat
Carrying too much fat, especially around the stomach, can lead to heart disease, diabetes and a shorter life. Exercise helps fight these problems, but many people find it hard to stick with regular workouts.
Interval training mixes short, hard‑working periods with easier recovery moments. Past research says this method can melt body and belly fat faster than steady, moderate‑intensity exercise.
Typical guidelines ask for interval sessions three days a week. That schedule can be tough for busy adults with work, school or family duties.
One Day vs. Three Days
From 2021 to 2024, researchers recruited 315 Chinese adults (age 18 +) who were overweight and had central obesity. Participants were split into three groups:
- One session of interval walking each week
- Three sessions of interval walking each week
- A control group that only attended health‑education talks
Both exercise groups completed a total of 75 minutes of interval walking per week. The once‑weekly group did it all in a single 75‑minute class, while the other group spread the time over three shorter classes.
Body‑fat measurements were taken with a DEXA scanner before the program, after 16 weeks, and again after 32 weeks.
Results Were Almost Identical
After 16 weeks, the two walking groups showed the same improvements. They each lost a noticeable amount of total body fat, reduced their body‑fat percentage, and shrank their waistlines. Their heart‑lung fitness also went up compared with the control group.
Professor Parco Siu, who led the study, said the findings give a realistic option for people who cannot fit multiple workouts into their week. "A single weekly interval session works just as well as three sessions," he explained.
The research was funded by Hong Kong’s Research Grants Council and the University Grants Committee.