Thirty obese children were randomly assigned to the ET or HIT group. The ET group performed a continuous exercise of 1 minute, maximum heart rate HR. HIT group training, defines -s sprint, maximum speed interspersed with -min active recovery period, exercise speed. The benefits of interval training include improved cardiovascular health, diabetes management, muscle strength, and increased metabolism with an afterburn effect. . Interval training is cost-effective, versatile and accessible, making it suitable for various fitness preferences and lifestyles. Interval training allows your heart to alternate between working hard and recovering. The benefits of following this work and recovery pattern multiple times during a single workout include: Improved cardiorespiratory fitness, increasing your body's ability to consume oxygen by making your heart and lungs stronger and more efficient. Strength training, also called resistance training, helps you build muscles and make them stronger. Strength training involves moving your body against resistance. Resistance can include tools such as dumbbells, dumbbells and weight plate, resistance bands, or kettlebells. You can also simply move your body against gravity. Training programs. HIIT does not have a well-defined official training program. However, different permutations have been tested among various studies 19 - 23 by changing the duration, intensity, ratio of work, rest and exercise modality, particularly for older adults with musculoskeletal problems and for those at higher risk.