Background and purpose of the study: There is a significant correlation between the level of lipid metabolism markers in serum and the incidence of cardiovascular and metabolic diseases, based on which, maintaining the health of lipid metabolism is of great significance in improving the quality of life and preventing the occurrence of diseases. At the same time, with the gradual improvement of living standards and economic level, people's demand for health is also increasing, so there is an urgent need to find ways to exercise to maximize the health benefits within a limited period of time. Study subjects and methods: A total of 30 female college students with BIM test results ≥24kg/m2 and <27.9kg/m2 were selected for this study. The 30 female college students were randomly divided into three groups, which were labeled as the control group (SSC group), the high-intensity interval training group (HIIT group), and the cross-point training group (COP group) in accordance with the differences in the implementation of the research methods. Prior to the implementation of the exercise intervention, a maximal oxygen uptake test and a crossover point test were completed to pinpoint the acceptable exercise intensity for each individual. A 10-week exercise intervention program was implemented 3 times per week for 10 weeks for female students in the HIIT and COP groups to ensure that the daily physical activity of female students in the SSC group remained unchanged. In the HIIT group, the female students were required to complete 5 sets of high-intensity interval training for a total of 35 minutes per session, with each set consisting of 4 minutes of running (at 85% of maximal oxygen uptake) interspersed with 3 minutes of walking (at 50% of maximal oxygen uptake). Female undergraduates within the COP group were required to complete a total of 45 minutes of cross point exercise training per session at a sustained intensity. Morphological and blood indices of 30 female students were collected before and after the implementation of the corresponding exercise intervention program, and were statistically and scientifically analyzed. Study Results: After a 10-week exercise intervention, there were no significant changes in morphological indicators, blood indices, and related ratio indices of female college students within the SSC and HIIT groups (P > 0.05); After the 10-week exercise intervention, the morphological indicators, blood indicators, and related ratio indicators of female college students within the COP group improved significantly (P < 0.05); Compared with the pre-intervention period, the morphological indicators of the female students in the COP group showed a decrease in BMI and body fat percentage (P < 0.05), and a decrease in waist and hip circumference (P < 0.05), and the blood indicators showed a decrease in serum Apo B (P < 0.05) and a decrease in the ratio of Apo B to Apo AI (P < 0.05). Research Conclusion: Cross-point training intensity sustained can significantly improve the morphological indexes, blood indexes and related ratio indexes of overweight female college students, and it is an effective exercise training modality that can improve the risk factors of abdominal obesity, lipid health, and cardiovascular disease in female college students.