Evidence-based exercise strategies for losing visceral fat

The most effective way to reduce visceral fat is a combination of high-intensity interval training (HIIT) and resistance training, though regular moderate-intensity cardio or aerobic exercise also helps, according to current research.In this episode of the “NASM CPT Podcast,” host Rick Richey unpacks the scientific evidence on exercise strategies for reducing visceral fat, addressing frequent confusion over whether HIIT or continuous moderate-intensity exercise is better.

Citing several systematic reviews and meta-analyses, Rick explains that while some studies show no clear advantage between HIIT and steady-state cardio, many find that interval training, especially when extended beyond 12 weeks, provides superior reductions in visceral fat, particularly for individuals with overweight or obesity. He also highlights that progressive, combined training—mixing vigorous-intensity cardio with moderate or low-intensity resistance training—can further support visceral fat loss, which is particularly beneficial for at-risk groups such as older adults and postmenopausal women.

Listeners will learn how to apply these research-backed exercise protocols for themselves or their clients, how to track progress, and why gradual progression is key, especially for those new to higher intensity workouts. This presentation also offers practical coaching insights on how to encourage clients to embrace challenging new routines.

Chapters:

00:00 What is the most effective way to reduce visceral fat?

01:10 What is visceral fat and why does it matter for health?

02:26 How did a client respond to advice about losing visceral fat?

03:20 What exercise strategies can help reduce visceral fat?

05:22 Does high-intensity interval training work better than continuous cardio for visceral fat?

06:52 What does the research say about HIIT versus moderate-intensity exercise?

08:29 Are long-duration HIIT sessions more effective for fat loss?

09:18 Does exercise help reduce visceral fat in teens and young adults?