Study: Single 75-Minute Session of Interval Walking Per Week May Cut Belly Fat as Much as Three 25-Minute Sessions

Researchers at the University of Hong Kong’s School of Public Health found that a single 75-minute session of brisk interval walking per week reduced abdominal fat and improved heart fitness in adults with central obesity about as much as three 25-minute sessions per week, according to findings published in Nature Communications. ^[1]

The randomized clinical trial compared the two exercise schedules with a no-exercise control group. Changes in body fat percentage, total fat mass and waist circumference were measured over a 16-week intervention, according to the study.

Study Design and Methods

Participants were assigned to one of three groups: one 75-minute interval walking session per week, three 25-minute sessions per week, or a no-exercise control group, according to the study. Interval walking was defined as very fast walking interspersed with short rest periods, and researchers recorded changes in body composition and waist circumference at the end of the intervention and after a four-month follow-up.

All 315 participants had abdominal obesity at enrollment. The trial, conducted from September 2021 to September 2024, used bone density scans to measure body fat percentage, total fat mass, and waist circumference before the program, immediately after the program, and four months after the program ended. ^[1]

Results: Comparable Fat Reduction in Both Exercise Groups

At the 16-week assessment, both interval training groups showed similar improvements in body fat and waist circumference, according to the report. The authors stated that the findings suggest total weekly exercise volume may matter more than the number of sessions per week. ^[1]

According to the same report, no significant changes in blood pressure or cholesterol were observed, possibly because baseline levels were already normal. Waistline reductions persisted at four months after the program, although fat-loss advantages largely faded. Earlier reports have also described interval training as an effective way to reduce belly fat, more so than continuous moderate-intensity exercise. ^[2]

Researcher Comments and Practical Implications

Lead researcher Professor Parco Siu Ming-fai of the University of Hong Kong said the findings show once-weekly interval training offers similar benefits. He added that such a training regimen represents a practical exercise strategy for adults with central obesity, according to the report.

Siu said time constraints are a primary barrier for many adults who struggle to balance work, study, family and other commitments. “Instead of relying solely on high-frequency exercise prescriptions, once-weekly interval training can be considered a feasible and effective alternative,” he said.

Broader Context and Recommendations

Abdominal fat produces inflammatory molecules that can trigger a wide range of systemic diseases linked with metabolic syndrome, according to an article published by Mercola.com. ^[3] Exercise is not the only factor; dietary choices and meal timing also play a role, according to a report from NaturalNews.com. ^[4]

Moderate exercise stops inflammation in its tracks, according to Liz Vaccariello’s book 21-Day Tummy. ^[5] Exercise guidelines commonly recommend roughly 2.5 hours of moderate aerobic and resistance-training exercise per week for weight management, according to Dr. Dean Ornish’s book The Spectrum. ^[6]

Walking-based programs require no gym equipment. The 10-Day Belly Slimdown recommends tracking daily steps as a simple way to increase physical activity and lower insulin levels. ^[7] The researchers concluded that once-weekly interval training may be a feasible and effective alternative for people who struggle to fit multiple exercise sessions into their schedules, according to the report.

Conclusion

The trial adds evidence that time-efficient, low-cost exercise can help reduce central obesity without requiring daily gym visits, according to the report. For adults with busy schedules, a single weekly bout of interval walking may be enough to produce measurable changes in waist circumference and body fat. The report also indicated that fat-loss advantages largely faded by the four-month follow-up, suggesting continued training may be needed to maintain the benefits.

References

1. NaturalNews.com. “One weekly walk matched a three-day routine for cutting belly fat, study finds”. NaturalNews.com. August 3, 2026.
2. NaturalNews.com. “HIIT that belly: High-intensity workouts reduce belly fat faster than continuous exercise”. NaturalNews.com. July 29, 2019.
3. Mercola.com. “Are These the Reasons Why Youre Not Losing Belly Fat”. Mercola.com. May 16, 2014.
4. NaturalNews.com. “Winning Strategies to Help You Shed Unwanted Belly Fat”. NaturalNews.com. March 27, 2015.
5. Liz Vaccariello. “21-Day Tummy: The Revolutionary Diet That Soothes and Shrinks Any Belly Fast”.
6. Dr. Dean Ornish. “The Spectrum: How to Customize a Way of Eating and Living Just Right for You and Your Family”.
7. Kellyann Petrucci. “The 10-Day Belly Slimdown: Lose Your Belly, Heal Your Gut, Enjoy a Lighter, Younger You”.

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