HIIT vs TRAD: A Comparative Analysis of High-Intensity Interval Training and Traditional Endurance Training on Physical Fitness and Health Outcomes

This study investigates the comparative effects of High-Intensity Interval Training (HIIT) and Traditional Endurance Training (TRAD) on key physical fitness parameters, including cardiovascular endurance, fat loss, VO₂ max, and metabolic health. A 6-week intervention involving two experimental groups (HIIT and TRAD) and one control group was conducted among 60 college-level students. The results suggest that HIIT offers significant improvements in a shorter duration and is more effective in enhancing VO₂ max and reducing body fat. TRAD, however, showed better results in terms of muscular endurance and consistency. This paper provides evidence-based recommendations for integrating these training modalities into fitness and athletic programs.