Abstract:The aim of this study was to compare the effects of two types of high intensity interval training (HIIT) on body mass and physiological indexes in inactive female students. 27 inactive female students (mean age 24.81 ± 0.66 yr, height 162.09 ± 0.67 cm, weight 59.41 ± 0.33 kg) were voluntarily selected and randomly assigned to three groups (each group = 9 subjects) of high intensity interval training (type 1), high intensity interval training (type 2) and control. HIIT (type 1) (8 seconds of sprint running and 12 seconds of active recovery) was performed for 4 weeks, 3 sessions per week, 6-9 min. per session with above 90% maxHR. HIIT (type 2) (40-m shuttle run test with maximum speed) was performed with above 90% max HR while the control group did not participate in any training. Data analysis with dependent t test showed that HIIT (type 1) and HIIT (type 2) significantly increased VO 2max while they decreased fat percentage and BMI. The intergroup data were analyzed by one-way ANOVA at P < 0.05. The results showed a significant difference among HIIT (type 1), HIIT (type 2) and control groups in VO 2max , BMI and fat percentage.