HIIT may be the best fat-burning exercise for older adults, study reveals

A new study suggests that high-intensity interval training (HIIT) could be the best exercise for older adults looking to cut body fat while keeping their muscular system. Published in Maturitas, the research challenges older fitness guidelines by showing that structured strength-based routines may offer greater benefits than light activity alone. With ageing often linked to fat gain and muscle loss, the findings provide a clearer path for maintaining health in later life.

The study followed over 120 healthy adults, averaging 72 years old, who took part in supervised exercise three times a week for six months. Participants were split into groups with varying intensity levels. While all groups saw small reductions in body fat, only the HIIT group managed to preserve their lean muscle mass over the period.

HIIT works by pushing muscles harder, signalling the body to hold onto muscle tissue. This makes it a safe and effective way to fight the natural fat increase and muscle decline that come with age. Currently, resistance training with enough protein is the standard advice for preventing muscle loss in older adults. Even two moderate weekly sessions can lower heart disease risk and slow muscle wasting, but the new research suggests higher intensity could bring better results.

However, experts warn that HIIT isn't for everyone. Older adults should check with a doctor or trainer before starting intense workouts. The study also highlights a need for more research into how different exercises affect long-term health across diverse ageing populations.

Unlike BMI, body composition measures fat and lean mass separately, giving a truer picture of fitness. As fat rises and muscle falls with age, the risk of health problems grows. This makes targeted exercise, like HIIT, a promising tool for healthier ageing.

The findings point to HIIT as a way for older adults to reduce fat without losing muscle. If adopted more widely, this could shift exercise guidelines toward structured, higher-intensity routines. Further studies will help confirm the best approaches for different individuals as they age.