Jogging or interval training – which burns more fat? What studies show
Dr Tobias Weigl advises more intensity instead of long jogs. Studies show HIIT and steady running are surprisingly close for fat loss – HIIT mainly saves time.
Photo: Wing1990hk / Wikimedia Commons, CC BY 3.0 (cropped and resized)
Video: YouTube · DoktorWeigl · youtube.com
“Stop jogging: burn fat faster” – with this pointed claim, physician Dr Dr Tobias Weigl promotes more intense training in his video. What do studies say about high-intensity interval training (HIIT) versus classic steady running?
The evidence
A meta-analysis by Wewege and colleagues in “Obesity Reviews” (2017) compared 13 studies of overweight adults aged 18 to 45: both forms of training reduced body fat with no significant difference – but HIIT took about 40 percent less time. Running worked, while cycling did not in these studies. A second review from the same year covering 31 studies also found no clear advantage: 1.38 kilos less fat mass with interval training, 0.91 kilos with continuous training. A newer meta-analysis in overweight adolescents (Frontiers in Physiology, 2025) found only a marginal edge for HIIT.
Context
So jogging is no mistake. People short on time benefit from intervals; people who enjoy running should keep running. Consistency and diet are what matter most. HIIT is demanding – beginners and people with heart conditions should check with a doctor first.
This article is for information only and is not legal, tax, financial or medical advice. Figures as of the date stated.