James E. Clark

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Purpose: To perform match comparison of 3 different exercise programs: traditional continuous endurance training (ET); mixed-intensity interval endurance training (MI-ET) and circuit-interval resistance training (CRT) programs, to determine which of the three programs provides greater benefit of exercise in individuals who are overweight.

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Conclusions: The MI-ET program spent a greater percent of training time within a favorable training zone than CRT and ET programs. The MI-ET and CRT programs produced greater caloric expenditure than the ET program, with no statistical difference between the MI-ET and CRT programs. Although the CRT program produces the greatest overall caloric expenditure, the MI-ET program produces measures that provided significantly greater benefit of exercise for the 3 programs of interest.

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IN PLAIN ENGLISH: If you want to maximize energy expenditure to facilitate fat-loss, choose more intense interval-type training and/or circuit strength training as opposed to walking on a treadmill or running at a low-level continuous pace.