Exercisers can burn slightly more body fat with interval training than moderate-intensity continuous training, according to a recent systematic review and meta-analysis in the British Journal of Sports Medicine. Although the differences in fat loss weren’t huge, the interval workouts were shorter, which could make it easier for people to adhere to them.

Weight-loss strategies usually include an increase in energy expenditure (exercise) or a decrease in energy intake (diet). But neither strategy seems to be effective for sustaining long-term weight changes in most people. Although lower-than-expected weight loss is often blamed on poor follow-through, other factors like metabolic downregulation likely also influence outcomes.

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