Exercise Methods for Overweight and Obese Individuals

Obesity is a complex disease and a major risk factor for cardiovascular and metabolic disorders, particularly atherosclerosis, type II diabetes, and metabolic syndrome; it is also associated with an increased risk of mortality. In addition, obesity is a multifaceted health problem that can adversely affect psychological well-being over time. It may contribute to a sustained vicious cycle by reducing self-esteem, impairing sleep quality, and increasing perceived stress. Hormonal changes occurring during the aging process further emphasize the importance of early intervention for obesity. In this context, incorporating both diet and exercise into daily life represents a powerful strategy for combating obesity. Lack of time is considered one of the major barriers to regular participation in exercise programs. Today, factors such as sedentary lifestyles, demanding work schedules, inadequate stress-coping mechanisms, and impaired body image may reduce individuals' awareness of weight management and healthy living while making it more difficult to develop appropriate strategies. This situation has led researchers to focus on exercise methods that can be implemented effectively within a short period of time. Recent studies have particularly highlighted the High-Intensity Interval Training (HIIT) model, which offers time-efficient exercise. Scientific evidence suggests that HIIT is an effective and time-efficient exercise approach for combating obesity. The aim of this study is to investigate the effects of implementing a feasible HIIT training program through supervised online (individualized online training under physiotherapist supervision) and unsupervised (individual home-based exercise) approaches on changes in body mass index, waist-to-hip ratio, self-esteem, sleep quality, perceived exertion during exercise, physical activity levels, stress management, and motivation to engage in physical activity. Furthermore, the study aims to implement HIIT training without restrictive dietary support to promote the long-term sustainability of a healthy lifestyle. Our goal is to enhance the integration of exercise into daily life under feasible conditions and to achieve positive outcomes among participants.