- Scientists say you may not need to work out every day to lose fat.
- In a recent study, participants who did one to three HIIT workouts a week saw reductions in fat mass.
- Here, fitness experts break down the findings.
Committing to a regular fitness routine can feel daunting, especially if you aren’t used to exercising consistently. But there’s nothing wrong with starting small. In fact, new research reveals that just one workout a week could result in meaningful fat loss over time.
The takeaway comes from a recent study published in Nature Communications, in which the researchers investigated how exercise frequency affected total body fat mass. The researchers enrolled 315 adults and split them into three groups, each of which was given a 32-week exercise intervention. One group completed a single, 75-minute session of high-intensity interval training (HIIT) per week; a second group completed the same amount of HIIT, but spread it across three shorter sessions. The remaining group, which served as a control, received biweekly health education classes. Ultimately, the researchers found that both HIIT groups showed meaningful decreases in body fat compared to the control group.
So, what does that mean for your workout routine? Ahead, experts break it down.
Meet the experts: Anna Di, D.C., C.E.S., corrective exercise specialist, chiropractor, and owner of UNITY Chiropractic Wellness in New York City; Patricia Greaves, C.P.T., certified fitness trainer, precision nutrition coach, and founder of StrongHer Personal Training
Why are the findings significant?
“I think the major takeaway from this study is that whether you only have time to exercise once a week or three times a week, adding HIIT workouts can produce meaningful improvements in total body fat and waist circumference,” explains Anna Di, D.C., C.E.S., corrective exercise specialist, chiropractor, and owner of UNITY Chiropractic Wellness in New York City. “That’s encouraging because a lot of people think that if they can’t work out several days a week, it’s not even worth trying. This study suggests that doing something is definitely better than doing nothing.”
“One of the biggest barriers I hear from clients is not having enough time in their busy schedules,” adds Patricia Greaves, C.P.T., certified fitness trainer, precision nutrition coach, and founder of StrongHer Personal Training. “This study suggests that 75 minutes of vigorous exercise over the course of a week (either one session or three sessions equaling 75 minutes) can produce meaningful results in fat loss and improved cardiovascular fitness.”
The results also show that a high workout frequency likely matters less than sticking to a more manageable plan over time. “Consistency matters more than trying to overcommit to exercising four to five times a week and giving up when adherence becomes too difficult,” Greaves explains.
Does HIIT exercise have other benefits?
Potential fat loss isn’t the only reason to consider incorporating HIIT workouts into your weekly mix. “Studies show HIIT can improve cardiovascular fitness, improve blood sugar control, and support your muscles’ ability to produce energy more efficiently. It is also more effective at burning calories in less time than steady-state cardio,” Greaves explains. “When resistance training is used in HIIT, it can also help preserve lean muscle. For many adults, HIIT is an efficient way to improve overall health, fitness, and longevity without spending hours in the gym.”
Di adds that HIIT can also offer plenty of mental benefits, as it boosts your mood by releasing endorphins. “Another benefit is that it doesn’t have to be done alone,” she says. “You can take a class and make it a social activity, which helps some people stay consistent… The best workout is usually the one you’ll actually enjoy enough to keep doing.”
But just like any type of exercise, HIIT won’t be for everyone. Greaves warns people with unmanaged hypertension, cardiovascular disease, and orthopedic limitations—or who aren’t used to regular exercise—against starting vigorous workouts without consulting a doctor first.
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It’s also important to remember that the same exercise can affect people differently. “I work primarily with women in perimenopause and menopause, and while HIIT can be beneficial, doing too much high-intensity exercise without enough recovery may leave some women feeling overly fatigued,” Greaves explains. “This is especially true if they’re already experiencing poor sleep, hot flashes, or elevated stress due to hormonal imbalances from perimenopause and menopause.”
While HIIT may be beneficial, balancing it with other types of exercise like yoga, Pilates, and strength training often offers the best results.
Is working out once a week enough?
The study’s results show that just one workout a week can promote fat loss. But is that actually enough exercise for your overall health? It depends. “I think it’s a great place to start, but ideally you’re exercising more often than that,” Di says.
First of all, while fat loss may be desirable for some people, it’s not a good barometer of overall health. “There really weren’t major differences between the groups when it came to body weight, blood pressure, glucose, cholesterol, or triglycerides over the course of the study,” Di says. “That’s a good reminder that improvements in health aren’t always reflected by the number on the scale.” (Additionally, Di notes that while the researchers attempted to isolate HIIT exercise as the variable, natural fluctuations in the participants’ diets and lifestyles may have also played a role in the results.)
In fact, Greaves notes, “the participants who worked out three times a week had slightly better results in fat loss and cardiovascular fitness,” despite completing the same amount of exercise overall. “While once a week is better than none, exercising consistently throughout the week leads to greater health benefits,” she says. “Exercise not only should serve the purpose of fat loss; it should also improve strength and metabolic health.”
Ultimately, experts say the most important thing is to keep up with your routine, so taking baby steps is better than overcommitting yourself too soon. “The more consistently you move throughout the week, the more your body adapts, and the less likely you are to get injured because movement becomes something your body is used to instead of something it only does occasionally,” Di explains.
“After consistency is achieved, the ideal goal is to gradually increase overall activity to support long-term health, longevity, and vitality,” Greaves adds. “Current physical activity guidelines recommend at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous activity each week, along with at least two days of strength training per week.”
Both Greaves and Di recommend working up to a balanced routine that incorporates a few sessions of different types of exercise each week. “Find activities that you genuinely enjoy because you’re much more likely to continue doing them,” Di suggests.
The bottom line
“The biggest takeaway is that if you’re busy, don’t let that stop you from exercising altogether,” Di says.
The results are encouraging for people who may be intimidated by the prospect of creating a steady workout routine from scratch. “My overall advice is to stay consistent, don’t be afraid to mix things up, and remember that building a lifelong habit is much more important than finding the perfect workout,” Di says.
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